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?

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.

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.

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

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.

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

Also, a small tip: while running, pump your arms bigger and faster, bigger rotation

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!!

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 :)

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!

OH, I agree there! Running hills and things really varying it up and help your speed, in my belief.

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!

Pumpimg the arms is better for sprinting. Moving them in harmony with the body is better for endurance type running.

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.

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.

This.

if you do decide to incorparate speed work though, make sure you only do it once a week....you posted you were gonna incorporate some intervals this week and then do hills on the weekend......thats 2 speedworkouts a week.......... its not smart to put that much stress on your body as a beginning runner....

Thanks - sounds like you've been running for quite some time! That's a good tip - injuries would not be a good thing!

How long are you considered a "beginner"?

I have to say I'm loving running, it's my favourite exercise. :)

untill you do your first race!! then you are a PRO!!! :)

Seriously though, its my opinion that what sets apart a "recreational" runner (one who goes out and runs for fun, for exercise, just to get out, 3 or 4 times a week, not too concerned with distance and speed) vs an intermediate or more serious runner and up is that with the more serious runners, every single run has a purpose, a goal behind it...be it a long run to build endurance, a tempo run to work on building the lactic acid threshold, a speed workout, or a "race pace" run to build muscle memory at the pace you want to race a given distance at.... every week i incorporate every single one of these runs into my training schedule.....its very sad, i hardly ever get out and just "zen" run anymore!!! i feel like i have to make every run count...

I'm a slow and steady runner, 10 k in 51 minutes. I did ask this question to a few runner friends and they told me to add a few sprints into my run, not many to start, but to rev it up if you can. I tried...lol... but I like my speed it seems. I hope it works for you :)

AR4life- a 10K in 51 minutes is NOT slow!! What are you talking about? :) thats like an 8:30 mile!! took me a year and a half of running to get my 10K down to that!!

Really? I guess my friends are around the 35-40 min times for 10k, so they said I was slow and steady.
I never ran in school, they mostly wanted sprinters and I can't sprint. This made me believe I couldn't run at all, so when I started doing 10k's I found I could quite easily go for a long run at a slower speed, I was amazed.
Thanks though Mkroyer, I just wished I enjoyed it like you seem to. :)

35 minutes is a competitve 10k time.....

Ok, I've done a few races this summer so perhaps I can take myself out of the beginner category. :D So far the longest race has been 6.5K though.

My run week consists of a short run (about 5K) where I'm supposed to run faster, a long run (I've built up some good distance - up to 17K so far) and one hill training day. But I think I may switch that hill day to an interval sprint day...

My problem is that my average space on the short run day is almost the same as on the long run day...I don't know why that is. Hopefully trying some sprints in my workout will help.

My average pace for 10K is about 57 minutes so I'm still in "slower" mode.

Good golly I must be a turtle runner... I ran 9.1k in 1:18 this morning :lol3: ... I did pass a few people walking though, so I coudn't have been that slow :lol: ...

Instead of running distance. Run some sprints 40,50, or more yards. You can also run for time 30,45,60 seconds. Walk then run walk then run (intervals) once or twice a week. Ya,ya I hate intervals to.

i wouldnt sacrifice your long run...are you training for anything in particular?? Your long run is supposed to be done at a pace quite a bit slower....... Not to pry or be personal, but you dont have any current weight or goal weight info posted....could possibly your weight be holding you back some?? I guarantee as soon as you OR any of us here drop body fat, the speed will come!! Naturally and without warning or effort!!!

I'd be happy if I could do a 5k in 35 minutes.

Originally Posted by mkroyer:
i wouldnt sacrifice your long run...are you training for anything in particular?? Your long run is supposed to be done at a pace quite a bit slower....... Not to pry or be personal, but you dont have any current weight or goal weight info posted....could possibly your weight be holding you back some?? I guarantee as soon as you OR any of us here drop body fat, the speed will come!! Naturally and without warning or effort!!!

Thanks mkroyer - your advice is excellent! And no, not personal at all, I just hadn't put my info in my profile yet. :) My current stats are: 262/142/128 I'm close to goal but there is still a bit to go yet, my legs being a trouble zone. So losing some of that will help I'm sure! I'm training for a half marathon in mid November and hoping to be able to finish it mid-pack.

you know it wasnt until i personally got to right about where youre at, or about 140lbs, that my running REALLY started to get fast!!!

Ms Getfitchicks, you ARE keeping in mind that running isn't just about speed, right? I mean, sure it is NICE to have a competitive race time and to work to that and so on, but you need to run for YOU. What do YOU want to get out of it?

I knew that when I was running, I was never in a "competitive" time and I probably never would be. But I was running for cardiovascular health and fitness, and there is NOTHING wrong with that. Some of us turtles would like to run a bit faster, but really, running shouldn't be about having that 8 minute mile or about making every single run working towards being faster than someone else. IF that is what floats your boat, go for it. But it is absolutely acceptable to be a runner just for the sake of the joy of movement, the peace of mind you get when you run, and for the health benefits.

Just as long as you don't think you are any less of a runner because you don't have a "competitive time", you'll be just fine. And if competing is your direction, AWESOME. But it doesn't have to be.

Kira

Running is a true sport not unlike any other. It takes a lot of time and effort to really build up to any sort of remarkable goals (such as time, in this case). Just keep plugging away and don't expect too much too soon. Enjoy it.

Yesterday was my long run day and I had a GREAT long run. Longest ever. I was sore when I was done, but felt good during. It was my long/slow so I didn't focus on pace, will worry about that on my hill day and my short run day. :)

Thanks for all the advice!

glad to hear your run went so well getfit!!!! you are absolutely right not to focus on any kind of pace during your long run!