If you want to learn to run faster, you've come to the right place! We have the best tips so that you can really step on the gas when running.
Are you already a passionate runner, but at the same time you know that you can do more? Then we'll tell you a few little things that you can implement straight away. With these simple Tips you learn to run faster.🏃🏼♀️
But it's actually quite simple: if you want to get fast, you have to run faster. Sounds quite logical, doesn't it? And it is.
But of course it is not so simple, how it sounds. Because it takes a little planning.
I know the problem well. Since well two months I run the same route 3-4 times a week. But somehow I'm not making any progress.
I am satisfied with my performance and with the kilometers. But I'm sure there's still room for improvement.
That's what I thought 3 weeks ago. And lo and behold: It is indeed not difficult, run faster to learn. I got tips from a running coach and put them into practice myself. And it worked.😁
So that it also works for you, I have written down the faster running tips for you.
What I can already tell you: Running faster is not rocket science, at least when it comes to long distances. Because Sprinting is yet another other discipline.
My running coach says: "You're either born a sprinter or you're not. Endurance on the other hand, you can train". Good conditions for me.💪🏼
What you should know: Our body consists of two types from Muscle fibers. A slow-twitch variety and a fast-twitch variety.
Our parents gave us the distribution in the cradle, so we really can't shake that.
Table of contents
How to run faster in competitions
Especially those who like to take part in one or two competitions will be itching their fingers faster on Destination to come.🏁
Runners should organize their training in such a way that Tempo- and Endurance load be addressed.
That means: 75% of kilometers per week in the low to medium intensity range. So in the aerobic range.
But additionally in the area of individual threshold speed. So aerobic-anaerobic range and in the high-intensity range of your intensity.
Only if you always switch between the areas, you can Learn to walk faster.🏃🏼♀️
It may sound like a science. But you can easily set your own threshold pace. If you can talk normally while running, you are below your threshold.
You cross the threshold when you find it difficult to speak, but you still want to speak. speedy half an hour continue can.
This is exactly the pace you should choose 1-2 times a week for 20 to 30 minutes in order to run faster.
Here's what you need to know about stretching before running!
How important is the right running technique?
Do you want to improve your running speed? Then you should not only work on your endurance, but also on your Running technique. Because an efficient running technique can help you run faster.🏃🏼♀️
The most important elements of running technique include
- The right Posture: Make sure you stand up straight and keep your shoulders back. Your gaze should be directed forwards.
- The Arm position: The arms should swing loosely at the sides and not be pulled up too high. Form a Runner triangle with your arms. Form your upper arm, forearm and torso as your elbow swings back.
- The Step length: Find a stride length that is comfortable for you and that you can hold well.
- The Foot attachment: Place your feet on the floor with your midfoot, not your heel.
- The Cadence: Ensure a high cadence of around 180 steps per minute.
To improve your running technique, you can Various exercises make
For example, you can incorporate skipping, jumping jacks or sprints into your training plan.
How anyone can learn to walk fast
The good news: to run faster, all you have to do is little on your training change. And next time you'll be a few minutes faster on the running track.
You can use the Change substrate and go for a trail run. Or run a shorter distance at a faster pace. You can simply step on the gas for the last two kilometers.
Very important: comfortable and well-fitting Training shoes! The shoe must enclose your foot firmly and provide good support, otherwise it could end up hurting you!
Trail running tips for beginners
1. start running regularly
If you're not already doing it: Run regularly. If you only go jogging sporadically once a week on a whim, it will be difficult to learn to run faster.🗓️
Start running 3 times a week so that a Improvement yours Endurance and speed becomes possible.
Start running with training plan
2. run a long distance with slopes
Is your usual running route flat? Then it's time to do a few small Gradients to incorporate. This will challenge your body and you will learn to run faster.
Even if it doesn't look like it at first glance 😊
You have the choice: either you run several small Hill on the last 2-3 kilometers or a longer and constant ascent.
Take a look at what running routes in your area have to offer. Ideally, it will be both and you can regular between the possibilities change.🏃🏼♀️
Training with inclines improves the Running style, the Force and the Stamina.
2. build a driving game into the running workout
Have you ever heard of the driving game? That's quite exhausting and brings you to your Performance limits. But it's worth it. Especially in winter.
Because in the driving game there are Less risk of injury than with tempo or interval runs.😊
The driving game starts either at the last kilometers of the run or after a short warm-up.
- Driving game by seconds/minutes
- Driving game by distance
With the Seconds/Minutes variant you can completely targeted train. It is best repeated on other days and routes.
- 8×30 second fast intervals with 1-2 minute trot break,
- 6×1 minute fast intervals with 1-2 minutes of trotting
- or for advanced: 5 minutes fast, 2 minutes trot.
At Distances the driving game is something less precise. But you don't need to pay too much attention to the time. This is for Ideal for beginners, because you don't get distracted so quickly and distances can always be estimated better than times.😊
As a beginner, look for a fixed point on the running route. The next tree, large stone or the next bend are always a good place to start. Now accelerate by feel almost up to a Sprint.
You should not choose routes that are too long. In the beginning, about 300 meters off. Just before you reach your "goal", slow down the pace until you are back at a slow endurance run.
Run until your breathing has calmed down and then start again from the beginning.
In the driving game, the Variety and playing with terrain and speed is what gets you ahead.
3. accelerate at the end of the run
If you want to run faster, you have to run start small.
This means: you run your usual route normally and accelerate continuously for the last 2 kilometers to a decent speed. Race pace.🏃🏼♀️
4. the tempo endurance run helps to run faster
A guideline for the speed of a tempo run is "Marathon pace". This is a very effective way of training aerobic endurance.
If you want to learn to run faster with tempo endurance running, run with constant speed over several kilometers. The run should last between 20 and 50 minutes.
Runs at marathon pace are also suitable for anyone who only runs 5 to 10 kilometers. Of course, there is no upper limit.🏃🏼♀️
5. incremental runs on the plane
You rely on short sprints. This method is also suitable for Beginner because the loads are selected to be very short.
To do this, choose a route that is as flat as possible or one that has a slight incline.
Increase your Running speed over 80 to 120 meters evenly from a slow endurance run to a fast sprint.👟
After the sprint, continue to trot loosely for 1 to 2 minutes before starting the next climb. 4-5 inclines are optimal at the beginning.
6. go for a long run
Although you want to run faster, you should Time for a slow endurance run take. If you normally run 8 kilometers, try to run about 10 kilometers here.
The important thing is that you deliberately stay at a slow pace.
This is the only way to Endurance better. And we need them later to be able to run faster.🏃🏼♀️
Try the long run never more than 10 minutes per week.
7. threshold training
For this you absolutely need a good heart rate monitor. Your running speed is just below or at the aerobic/anaerobic threshold.
During the entire run, you must constantly monitor your pulse. Observe well and always adjust the tempo accordingly.⌚
8. body weight training helps running
If you want to run faster, you should put your running shoes to one side. Yes, you read that right. Because a good runner is much more than just walking.
If you go jogging regularly, your body is put under a lot of strain. To compensate for this, you need to take certain Strengthen muscle groups.💪🏼
And that is only possible with Strength training. Amateur runners and beginners in particular neglect this far too often.
Your body needs to be trained as a whole in order to be able to compensate for the strain of jogging. For this you need no fitness studio. Just a bit of space in the living room and a training mat.
Exercises that you do with your body weight are very effective. And they can be very varied be.😊
From exercises like push-ups, lunges, stretches, dips to squats, you can easily build muscle.
Training with body weight: Here's how
9. go cycling or swimming
It is important that you find sports that other muscle groups as the running itself.
In addition to strength training, cycling and swimming are very good ways to get even more Endurance build up.🏊🏼♀️
As you build up other muscles, you can Prevent injuries, which often occur due to one-sided training.
10. eat the right thing if you want to run faster
A burger here, a chocolate there and a pudding in between? No wonder you're not getting any faster when you run. Without good nutrition it just won't work.❌
You must no supplements to eat. It is important that you eat a healthy and wholesome diet. This means little (preferably no) sugar and white flour.
Instead, plenty of fruits, vegetables and whole grains.
13 simple tricks for healthy eating
This doesn't just apply to the day you go running. Like healthy eating, learning to run faster is a process that you change in the long term must.
Drink at least 1.5 liters per day. Still water or unsweetened teas are best.💧
Only if you eat really healthy, your body can provide the energy you need while running.
If you are struggling with the right diet, I have a good tip for you: We Go Fit. We'll create a nutrition plan that's just right for you so that you can Fulfill goals can.
You can also Incompatibilities or special diets that you want to pay attention to. We will then create your plan and send it directly to your cell phone.💪🏼
11. give yourself a break
Why don't you put the Feet high! Even if you may find it difficult to be lazy - it is extremely important.
This is especially true if you have just finished a competition or have completed very hard preparations.
You need breaks very badly because,
- your body is tired and needs to regain its strength,
- you won't make any progress in your sport if you don't allow yourself to regenerate,
- the Risk of injury increases if you don't take breaks.❌
Who is speed training suitable for?
In principle every runner from speed training benefit, whether beginner or advanced. Only absolute beginners should avoid intensive exercise in the first few weeks.
As Beginner you should do it at the beginning slow take it easy and concentrate on a calm pace.😊
Should you warm up before running?
Before you start running, you should always warm up well.
This has several advantages: On the one hand lower you the Risk of injury, as your muscles and joints are prepared for the upcoming strain.
On the other hand, you can Improve performance, as a warm cardiovascular system and activated muscles enable better blood circulation and oxygen supply.
This will also make it easier for you to find a fluid running rhythm and get into your stride more quickly.🏃🏼♀️
The following are suitable for warming up easy exercises such as jogging on the spot, arm circles, leg lifts, squats and lunges.
These are common mistakes during speed training
Speed training is an effective way to improve your running speed. However, some mistakes can Reduce the training effect or even to Injuries lead.
Beginners tend to fast at run, which can lead to overloading and injuries.🤕
It is better to start slowly and increase the speed step by step at increase. Between the speed training sessions there is sufficient Regeneration important, as muscles and joints need time to recover.
Therefore, plan at least 24 to 48 hours of rest between tempo runs.
Good speed training is also important Running technique important. Pay attention to an upright posture, a fluid arm movement and an economical running style.
Train not always the same, but vary your workload. This will prevent stagnation and keep you motivated.
It takes time to improve your running speed. Therefore, set yourself Realistic goals and be patient.😊
Our conclusion
Learning to walk faster is quite nice exhausting. But it is worth it. However, the same applies here: Build up the basics first and then work on your speed.
You should not do more than one speed training session per week - this could overstrain your body.
Do not forget Breaks and give your body the time it needs to adapt to the new circumstances.
And very important: strength training!
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