Run Faster in 1 Month
Running can be a peaceful time of breathing in fresh air and releasing tension. It takes a certain amount of emotional and physical strength to be a runner. Some people love to run just to run. Others love the speed that comes from their legs. To run faster and to build stamina and strength, you must train efficiently. You can increase your speed in as little as a month with serious training.
Instructions
1. Test your stride rate. Run in your natural rhythm and count each time your right or left foot hits the pavement for 60 seconds, then multiply by two. Your stride rate must be around 180 to achieve maximum speed, even at a slow pace.
2. Increase your stride rate. Slow strides can keep you one place too long. You may seem to be in slow motion. You must run proficiently with a forward momentum. Taking quicker steps helps your feet stay closer to the pavement. Warm your legs with a 2-mile easy run. Run a low-grade hill of 60 to 110 m long, starting from the top of the hill, and let gravity control your downward acceleration. Repeat three to seven times. This will increase your leg turnover and flexibility. Run 2 miles to cool down.
3. Run tempo runs every week. You must be able to run a minimum of three days a week. A tempo distance depends on the distance you are training for. The longer the race distance, the longer you want your tempo run to be. Always start off with an easy pace for a mile or more. It should be comfortable for you to hold a conversation. After warming up, run the middle of the run at 85 to 95 percent of heart rate. It should be difficult to hold a conversation, but you should be able answer a yes or no question.
4. Run interval training every other week if you're a beginner. If you have run a few races, you can attempt to alternate interval runs with tempo runs every week. Do a 5- to 10-minute warm-up. Run repeats of anywhere between 400 m and 2 miles at 5k or 10k pace with a jog between each repeat. Start with two repeats and work your way up to six. Cool down with a 5- to 10-minute easy jog. To figure out this pace, run a 400-m track four times and enter your time in the McMillan Running Calculator in the resource section. It will calculate all your race speeds off of this pace.
5. Run some hills. Hill training can be beneficial for building strength in your quadriceps. You can alternate hill training with your intervals or tempo runs. Start with a medium-incline hill about 150 m long. Run the hill as fast as you can and jog slowly back down. Run two to four repeats, working your way up to seven.
6. Make a 4-week running schedule and be consistent in your training. A schedule would consist of short runs, long runs, speed training and a rest day or two. Go for an easy run before and after your long runs and speed training.
7. Eat healthy and lose any extra weight. Unnecessary weight can put a strain or knees and decrease your speed. Losing 10 lb. could take a significant amount off of your race time.
Tags: stride rate, tempo runs, every week, Faster Month, hold conversation