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09-03-2009, 11:51 AM
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#1
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Senior Member
Thread Starter
Join Date: Sep 2009
Location: Vancouver, BC
Posts: 154
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How to run faster?
I started running several months ago and it's quickly become my favourite exercise. My problem? I only have one speed - slow! It doesn't matter if it's my long run day or one of my short days where I should be faster, I'm always at roughly the same pace. I know I can go faster (especially on the short days) but I just can't seem to pull it off.
Any tips and tricks for improving my running speed?
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09-03-2009, 12:13 PM
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#2
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Just Me
Join Date: Jan 2003
Location: Maryland
Posts: 14,707
S/C/G: 364/--/182
Height: 5'6"
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the Runner's World website probably has some tips about this but from what I've always read, just keep running and doing longer distances and the speed will come. Although there are some speed work drills I've heard that might help.
I've also heard kettlebells can help you increase your speed. Working out with them, not running with them.
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09-03-2009, 12:21 PM
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#3
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Senior Member
Thread Starter
Join Date: Sep 2009
Location: Vancouver, BC
Posts: 154
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Motto's
I LOVE the motto's you have in your signature - I'm going to remember both of those when I'm meal and exercise planning.
Thanks for the tip on using kettleballs (I'm glad you said while working out, not running, lol) I've never tried them but am intrigued.
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09-03-2009, 12:26 PM
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#4
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Tellin' it like it is!
Join Date: Jun 2009
Location: Denver Co
Posts: 1,657
S/C/G: RESTART:153.5/147/135
Height: 5'4"
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Confidence will help!! You have to run fast to run fast.....realizing you CAN and DOING it and that you DIDNT DIE is a big step......also, as you drop Body fat you will naturally and effortlessly get much faster!!! Interval sessions weely, preferably at a track are also the industry standard to gain speed, so to speak
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09-03-2009, 12:59 PM
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#5
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Senior Member
Join Date: Apr 2008
Location: California
Posts: 7,097
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Height: 5'7"
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I never did formal speed drills. I just informally did speed intervals, and it really did make a difference. Just pick a spot in the distance and run faster than your usual pace. Then recover. Repeat. You'll quickly figure out what speeds and distances are doable for you. Just trying to very gradually run faster over all didn't work so well.
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09-03-2009, 02:04 PM
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#6
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Closed
Join Date: Mar 2009
Posts: 1,811
S/C/G: 244/165/137
Height: 5' 7"
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Ya, speed drills, or fartlek training. Fartlek means "speed play" in Swedish! Anways, hill repeats are also helpful cause they get your cardiovascular system used to working harder.
An easy way to improve speed is to incorporate one fartlek training day in a week -- warm up for 10 minutes, then try 1 minute sprint followed by 3 minute recovery for 5 repeats, then slow jog/cool down for 10 minutes (based on a 40 minute run). You can add more repeats and a longer warmup session and cooldown if you like. What I did was wear a beeper watch and set it to minute intervals. I'd warm up for 10 minutes, then just count the beeps to time myself. The one minute is really a sprint, the 3 minutes is a recovery jog.
You also might want to incorporate hill repeats, too. Find a good hill in your area (hopefully being in BC this won't be an issue!) -- and if you have trouble, on-ramps to overpasses are actually pretty ideal. Do a 10 minute warm up, then sprint UP the hill, recover down the hill, sprint UP the hill, recover down the hill. Try to do 3 or 4 times, then do a cool-down. The time of this workout isn't important. It is in the repeats...
Just a thought!
Kira
Last edited by kiramira; 09-03-2009 at 03:13 PM.
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09-03-2009, 02:08 PM
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#7
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Senior Member
Join Date: Mar 2008
Location: Orange County, CA
Posts: 263
S/C/G: 200/ticker/120
Height: 5'3"
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Also, a small tip: while running, pump your arms bigger and faster, bigger rotation
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09-03-2009, 03:07 PM
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#8
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Tellin' it like it is!
Join Date: Jun 2009
Location: Denver Co
Posts: 1,657
S/C/G: RESTART:153.5/147/135
Height: 5'4"
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sorry to disagre with you happening-- you really want to work on RELAXing your upper body...pumping your arms wildly is a huge waste of energy and you want to conserve your energy expenditure (unless youwere SPRINTING a short distance). I find that the faster i am running, the lower i allow my arms to drop, and the more relaxed and natural their movement is!! You dont want them hunched up near your chest, or swinging across your chest. Sometimes when we get really tired (such as at the end of a marathon--even elites will do this) we begin using the arms more because we have nothing left in the legs!!
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09-03-2009, 04:37 PM
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#9
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Senior Member
Join Date: Aug 2004
Location: Australia
Posts: 902
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Height: 5'7
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I remember hearing a saying "fast arms - fast legs" and while thats true I tend to agree with mkroyer. It's usually best left to the end of a run when you're legs need a little helping hand.
Having said that I find using my arms when mountain running to be extremely beneficial. They help to "pull" my legs up as well lol. However the action is low down beside the body rather than up high or out to the side. Short sharp pumping motion.
For increasing speed I agree that interval training is a great way to improve. I usually pick a landmark and sprint from it to another in the distance - if I am not absolutely dead (not seeing those black spots lol) I will push on further until I do then drop back and recover. These sessions are generally short but they've improved my speed quickly.
If you have hills near you run up those as well as someone further up mentioned they're great for your cardiovascular endurance. Nothing opens up the lungs like running up a mountain!
Good luck
Last edited by Lyria; 09-03-2009 at 04:38 PM.
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09-03-2009, 05:35 PM
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#10
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Senior Member
Join Date: Mar 2008
Location: Orange County, CA
Posts: 263
S/C/G: 200/ticker/120
Height: 5'3"
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Well I wasn't picturing flailing the arms around, but I think the idea is to reach out a little further with your fists first, almost digging more in front of you.. maybe it's more mental than a physical change... my trainer suggested it when I was training for a half-marathon, although I have to admit I didn't really apply the technique So I don't personally know if it works or not!
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09-03-2009, 05:36 PM
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#11
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Senior Member
Join Date: Mar 2008
Location: Orange County, CA
Posts: 263
S/C/G: 200/ticker/120
Height: 5'3"
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OH, I agree there! Running hills and things really varying it up and help your speed, in my belief.
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09-04-2009, 12:59 AM
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#12
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Senior Member
Thread Starter
Join Date: Sep 2009
Location: Vancouver, BC
Posts: 154
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Thanks for the great tips! I'm going to work some intervals into my shorter runs and try some hills this weekend. Here's hoping I'll be running faster soon!
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09-04-2009, 02:03 AM
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#13
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Goddess of my universe
Join Date: May 2009
Location: Florida
Posts: 164
S/C/G: 221/see ticker/128
Height: 5' 7"
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Pumpimg the arms is better for sprinting. Moving them in harmony with the body is better for endurance type running.
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09-04-2009, 08:01 AM
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#14
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Michelle the Vegan
Join Date: Jan 2006
Location: Bliss-a-go-go!
Posts: 5,410
S/C/G: >207/under goal/150
Height: ~5'9" of Snark
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If you've been running only a few months, I really wouldn't worry about adding speed drills yet (adding speed work is an excellent way for beginners to get injured). You should really focus on getting a solid base, as you have been doing.
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09-04-2009, 08:56 AM
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#15
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No description available.
Join Date: Aug 2004
Location: Bat Country
Posts: 6,915
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Quote:
Originally Posted by Tyler Durden
If you've been running only a few months, I really wouldn't worry about adding speed drills yet (adding speed work is an excellent way for beginners to get injured). You should really focus on getting a solid base, as you have been doing.
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This.
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