Running Faster

I cannot remember a time in my running career that I have not wanted to be faster than I am. I have always wondered what it must feel like to cross the finish line well before the rest of the pack, to be an elite runner. As it is though, I’m usually at mile two of a 5k when the winner is crossing the line. Unfortunately, I do not give up easily so my quest to be faster continues even with father time trying to hold me back. The truth though is I know exactly what I need to do to be faster, but doing the hard work required to do it is not always easy for me. I would like to share with you some of the wisdom I have learned about improving your running speed, and if you see me at a race, please ask me if I have followed my own advice!

Run fast

I know this sounds obvious, but we can train our bodies to do almost anything through repetition, so if we want to race fast, we have to practice running fast. I like to do a routine at the gym where I run the ramp that goes up to the track to warm up, and then I get on the treadmill and run the mile pace that I want to be able to run. I run at that pace for as long as I can then I take a minute break, run again, break, and I do that four times and then work up to running that pace for a mile. You can do it without a treadmill, but it works better for me.  

Run hills

In my opinion, this is one of the quickest ways to become faster. Find some good hills around you and run them until you are too tired to do it anymore. If you can be comfortable with hills, that can be the part of the race when you can leave a lot of runners behind you because hills defeat people mentally more than physically. Develop a mantra for the hills that you can say over and over as you climb. It can be as simple as, “This is only a hill. I am strong enough to do this.” If nothing else, it will distract you. Another trick is to say, “it’s only a hill c’mon run it with me!” to someone who is walking to motivate him. Once he starts running with you, you can’t stop running.

Run long

Have at least one long run a week. It will make you more confident about shorter races.

Build your core

Sometimes the basics are the best. Sit-ups, planks, and push-ups will make you a stronger, faster runner because your core will be stronger.

Run with someone faster than you

I need a rabbit to chase when I run so having friends who are faster than I am is a bonus in my opinion because it gives me someone to chase. In a race, try to continually make it up to the next person and once you pass that person, focus on the next one.

Stretch

Flexibility will help your speed and help to prevent injuries. I have found as I have gotten older, I cannot skip stretching. Keeping everything loose reduces the risk of pulling something.

Set goals

I work best when I have a plan so if I make some attainable goals, I am more likely to stick to doing the work to attain these goals.

Track work

Doing track work with sprints, and other high-intensity running will go a long way to improve your speed.