4 Proven Ways to Boost Running Speed ASAP

Whether you’re a beginner runner, prepping for your first 5K, or racing for a living, at some point, you’re going to look for ways to improve your running speed.

Sure, speed doesn’t always equal success as a runner, but it surely helps.  In this post, I’ll unravel five secrets to boosting your running speed.

Interval Running

Let’s cut to the chase. The best way to increase running speed is to simply, well, run faster.

To give your pace the push it needs, your body needs to get used to the demands of a faster pace. By putting your body under that stress and imposing such demands, your body will eventually adapt.

So how do you go about it?

Interval training is the way to go.

So what is it all about?

Interval training refers to working out with periods of high and low-intensity effort.  It consists of a short, intense segment of intense exercise with rest between. The typical interval run workout is a mix of sprinting, running, jogging, and/or walking for recovery. 

Here’s how to proceed.

Start your session with a 10-minute warm-up. Jog slowly for 5 minutes, then perform a set of dynamic movements, such as inchworms, deep squats, leg swings, butt kicks, and lunges to get your body ready for intense exercise.

Once you’re well warmed up, sprint hard for 20 seconds, then jog slowly for one minute. Repeat the cycle for 15 to 20 minutes then finish it off with a 5-minute cool-down.

Proper Technique

When it comes to running speed, your form can make or break you as a runner.  In fact, by just making a few adjustments to your technique, you’ll be able to move more efficiently, which not only revs up your speed but can also reduce injury risk.

Here are a few general guidelines to keep on mind:

• Keep your arms at roughly 90-degree angle moving back and forth, not side to side.

• Keep your back flat with a slight forward lean from the hips, but remember to not hunch over—as doing so does more harm than good.

• Keep drawing your arms back at about a 90-degree angle.

• Make yourself six inches taller. Imagine you have a got helium balloon tied to the top of your head, pulling you upward and forward.

• Avoid the heel strike. Every time you pound the pavement heel first, you’re hitting the brakes. This not only slows you down but can also waste energy and increase injury risk.

What’s more?

Make sure that you ease not this technique and form. Don’t try to change everything overnight. Your body needs time to adapt.

Hill Workouts

Adding a hill workout to your workout schedule is a fanatic way to get more fitness bang for your workout buck.  Sprinting up hills builds killer lung and leg strength and endurance like nothing else.

Uphill sprints are easier on your muscles, joints, and connective tissues than similar efforts on a flat surface.

Find a hill that takes about 45 to 60 seconds to run up at a fast pace. Then, after a 10-minute warm-up on flat terrain, sprint up the incline as fast as you can. When you reach the top, your breathing should be heavy and legs burning and feel heavy.

Turn around, then jog or walk down back to starting position. Repeat the cycle for 15 to 20 minutes then finish it off with a 5-minute cool-down jog.

Recover Well

If you work out every without taking downtime, you won’t see much improvement

Overtraining—as in doing too much, too soon, at too faster of a pace—could cause injury or burnout. Instead, allow for training to progress slowly and at a sensible pace. Don’t chew more than you can swallow.

Your body needs time to adapt. Don’t try to force it and change everything overnight. You can only focus on so many things in one go. Don’t overwhelm yourself.

So what are some signs that you’re overdoing it? Any of the following:

• Mediocre performance
• Insomnia
• Elevated resting heart rate
• Persistent aches and pains
• Fatigue
• Loss of appetite
• Unwanted weight loss
• Irritability and mood swings

As a rule of thumb, take one day off training per week. But if you’re experiencing more than a few of these symptoms, ease off or stop training altogether until your condition improves. Don’t run your body into the ground.

Conclusion

There you have it. These strategies cover the most common ways you can go about improving your speed. Now the ball is in your court. It’s up to you to put them into practice, then it’s just a matter of time before you start reaping the fruits of your hard work.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

About the author:

David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy. Check his blog Runners Blueprint for more info.