Running Tips: How to Increase Your Speed

Robert Russell By Robert Russell, 30th Nov 2011 | Follow this author | RSS Feed
Posted in Wikinut>Health>Exercise & Fitness

Some people are naturally gifted with the ability to run fast but most runners can increase their speed and endurance with the proper form, technique and training. Proper form and technique allow your muscles to operate more efficiently, while training helps to build the strength and endurance necessary for running at a faster pace. Paying attention to the details will have you sprinting from the starting blocks to the end of your run.

Three Tips for Increasing Speed

(1) Run at a fast pace that challenges you for three minutes.
The challenging pace should increase your breathing but allow you to maintain a steady pace for three minutes. Rest for one minute or jog at a slow pace for one minute and then repeat the exercise. Repeat the exercise five to six times during the workout. Gradually increase the pace and length of the exercise.

(2) Intersperse faster tempos with slower tempos in longer runs once or twice a week. This exercise builds up your anaerobic threshold. Run at an easy pace for five to minutes minutes to warm up. Increase the pace to a faster and more challenging speed and run for 10 to 15 minutes. Go back to the slower pace for the last five minutes to cool down.

(3) Concentrate on proper technique and form.
The proper technique and form allows your muscles to function more efficiently. The three fundamentals of proper running form are to keep your head up; keep your knees up; and keep your toes up. Keep your body erect as you run. Your torso, or the center of the mass (COM), should be directly above the hips. Bring your foot quickly up to the butt and then back down pulling the toes up towards the shin.

Online Resources

There are a number of online sites that provide invaluable information and resources for runners. The information is useful for beginners as well as for moderate and advanced runners. Three of the most helpful sites are:

Time for Fitness

Runners World

Run The Line

Tags

Improving Speed And Conditioning, Jogging, Running Tips, Workout Tips

Meet the author

author avatar Robert Russell
I play guitar professionally in a Cajun/zydeco band named Creole Stomp. We are a nationally touring band that have been together ten years. I also have a PhD in philosophy.

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