Some of the biggest challenges that athletes face include figuring out how to get faster at running. Usain Bolt makes sprinting look effortless, but even he has to train to keep himself in top form.
Do you find yourself wondering how to be a better runner? Are you continually Googling things like:
Don’t worry! We’ve got you covered.
In this article, we’ll share some top tips on how to run faster and how to improve your running. If you implement these pointers, training for runs will become easier and more rewarding as you’ll know how to get faster and how to build your stamina.
If you want to know how to train to run faster, you’re not alone. We hope this list gives you a starting point so you can run your fastest times.
The key to running at any speed is to practice efficient running techniques. This requires maintaining a tall and relaxed stance throughout your upper body, swinging your arms backward and forwards, and striking the ground so that your midfoot lands beneath your hip.
If you want to learn how to run faster, you’ll need to learn how to breathe correctly as you pick up the pace. Train yourself to primarily use your nose as you inhale and exhale to take in enough oxygen to support your muscles. Additionally, practice belly breathing, aiming to fill the diaphragm, not the chest, as you inhale.
Although running on an incline can be exhausting, it’s an excellent form of resistance training. Whether you head to the hills or use a treadmill, incline running will help you build muscle in your calves, hamstrings, quads, and glutes. All of these muscles will help you to run stronger and faster.
Research has proven that losing fat can help runners to improve their run times. On average, you can shave 2.4 seconds off your mile time for each pound that you lose. That said, not everybody needs to lose weight, so consult your physician before jumping into an intensive weight loss program.
The lighter your running shoes, the more they can mimic your foot’s natural movement and improve the way you run. We recommend investing in a minimalist pair to see if carrying less weight on your feet gives you more energy.
Turning your head to check out the competition or looking down at your feet can add seconds to each mile. Instead, cast your eyes straight ahead, roughly 10 to 20 meters in the distance, and keep your focus on the finish line.
Leaner, stronger muscles can help you if you want to get to the finish line more quickly. Although runners shouldn’t increase their mass too much, a 2016 study revealed that 2-3 strength training sessions a week can improve speed significantly.
Strong core muscles, especially abdominals, help runners to run faster and improve their technique. Just 15 minutes of abdominal work three days a week could help you run faster, according to a 2009 study on the relationship between athletic performance and core training.
Another study in 2019 discovered that eight weeks of ab training could help safeguard the spine during exercise and increase the energy needed to maintain consistent running speeds.
Professional runners often practice short sprints before a big road race. This is because short sprints (strides) can improve a runner’s acceleration technique, enhancing their speed when it comes to race day.
Don’t burn yourself out too early in a race. Practice tempo running (running at 30 seconds slower than your 5k pace). Once you reach this ‘comfortably hard’ speed, maintain it for twenty minutes to help build up endurance and prepare your legs and mind for faster running.
Even low doses of caffeine can increase athletic performance if consumed before a run. Although more research needs to be conducted in this area, for now, let’s regard coffee as a 100% legal performance enhancer.
Sleep is one of the most critical factors in our overall well being. A 2017 study revealed that well-rested athletes have faster finishes and better reaction speeds. Plus, the faster you complete a race, the more time you’ll have to relax.
Electrolytes are vital when it comes to distance running. We recommend drinking electrolyte-rich drinks before, during, and after you run. It’s important to prioritize rehydration, as it helps you to maintain fluid balance and stay cool.
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