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.

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.

This.