If you’re training for any sort of run, it’s important that you work on not just your endurance, but your speed as well.
Most runners focus primarily on completing their runs, but the real athletes always look for ways in which they can improve their own running skills and decrease the time it takes for them to complete a course.
If you’re new to running and looking to up your game, here are a few easy tips you can incorporate into your workouts in order to run fast more quickly, regardless of your experience.
The first and perhaps the easiest element to add in to your normal running schedule is to place a few extra sprints into your workout.
You can incorporate these either as part of a training run you’ve already scheduled, especially if you add them towards the end of the run, or you can schedule a few runs that are dedicated solely to sprinting, in which you run at full capacity for 30-90 seconds, followed by a walk or light job for 2-3 minutes. Do this ten times and you’re well on your way to having an incredible workout!
The next step is to take things to the hills. Training for endurance runs will varying terrain is by far the best way to add speed into your workout, even though it doesn’t feel like it at the time.
That’s because running on hills can work your muscles up to 3 times harder than running on a flat surface. The point here is to maintain a slow jog consistently as you work your way up a hill. Then, on your next run when you’re only on a flat surface, the work will feel easier and you’ll be able to coast through it at a fast pace!
Finally, the last tip to improve your speed is to train farther than you need to for a race.
This works especially well if your race is a 5k, 10k, or half marathon, and not an ultra-endurance run like a marathon or 50k.
Training farther means that you will be able to build up more endurance in your body and muscles, so that when you “only” have to run that half marathon, it will feel like a breeze!
If you can combine all three of these into a weekly workout schedule, there’s no doubt you’ll be able to improve your speed in no time! For more tips, check out the video below!