How to Improve Running Speed?
Running speed is a measure of progress that almost everyone can relate to. Improving your running speed can help you to compete at your best in nearly every sport. Your running speed is a function of your stride length and your stride rate. To run faster, you need to apply more force more quickly with each stride. If you want to increase running speed you need to improve your power and explosiveness. You need to develop the fast twitch muscles in your legs through explosion type exercises and stretching.
Use Proper Running Form
Proper running form helps to increase your running efficiency while protecting you from injury. Make sure your head is upright and your arms are bent at about a 90 degree angle at your sides. Aim for relaxed arm carry, strong push off and faster cadence to make the most of your running form. In running, proper breathing is also very important. Try to breathe deeply but smoothly.
Choose the Right Shoes
When it comes to running, finding the right running shoes can be a bit of a challenge. Not all fashionable shoes are made for running. Pick shoes that are made for running, fit you properly, match your feet and your running style. To figure out what type of running shoes are best for you, you need to know that kind of feet you have. There are three different types of feet: flat footed, high-arched, and normal.
Having the right running shoes can help to improve your speed and form. It also helps prevent injuries and makes your workouts easier and more comfortable. Over a period of time, running shoes lose their support, stability and shock absorption. So don't forget to replace your running shoes every 300 to 500 miles.
Do Stretching Exercises
Stretching exercises improves flexibility and range of motion, which is very beneficial for running. An increased range of motion will enhance speed, agility, and power. It also releases tight muscles and decreases the risk of injury. To improve flexibility it is best to do stretching during cool-down.
Keep a Running Journal
It helps to track your progress and set new records. Keeping a journal is also a great motivator. A running journal helps you not only see where you are going, but also to see where you have been. Write the date, running distance, time, speed and some general notes.
The lighter you are the faster you can run. Carrying extra weight can slow down your running speed. Excess weight puts stress on joints, plus makes it harder to breathe. Losing excess weight can help prevent injury and improve your speed. You can lose weight by eating a healthy diet and counting calories.
- Try to make sure that your running clothes are lightweight.
- Perform the straight-leg deadlift to strengthen and stretch the glutes and hamstrings at the same time.
- Avoid looking down at your feet while you run.
- Make sure that you are well hydrated and well fueled before you go out.
- Try "fartlek" training, where you alternate fast and slower paces.
- Make sure to get enough rest and recover.
- Add strength training to your workout plan.
- Try listening to music during your run. Listening to music while running can give you that little boost of energy or motivation.
- Shorten your stride and increase your cadence.
- Try running up hills.