Fast Running

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How to run faster and longer

We are frequently asked, “How do I run faster and longer?” Since I can add a few minutes to running long distances and see my kilometers add up, it may be simpler to concentrate on increasing my endurance. But I need to use a different strategy if I want to run faster and longer. 

Fortunately, I can choose the pace I want for that upcoming half-marathon or race with the proper knowledge. I will share how anyone can run faster and longer in the article. It’s going to be exciting as I share my personal knowledge and experience that helped me to run faster and longer.

How to run faster 

It is deliberate to train to run more faster. Only a few athletes will select a simple exercise program. An athlete’s training, exercises, and running technique all affect how quickly such an athlete can run. Concentrating on these factors, I believe anyone can run faster and longer.

Increasing pace or running speed will help you run faster. Speed is often measured in miles per hour, but the pace is typically stated in mile times.

Reduce weight

It isn’t easy to include this on the list. Runners are known to come in a wide range of sizes and shapes. I have never seen anyone that wants to debate on this. However, that moving weight is more manageable when there is less to move. 

The most frequent cliché I hear people say is that increasing speed by almost 1% for each pound you want to remove is possible. Which, to be honest, doesn’t sound like much. However, substituting a few snacks for some more fruits and vegetables can be worthwhile. I recommend this if you’re aiming for personal records or want to test your body’s limits.

Work on your breathing

If you’ve ever done high-intensity training, you know how quickly your heart and breath rates can spike. The exercises in this article will even allow you to experience that discomfort firsthand.

I usually practice breathing before starting to run or work out, as it helps ease the transition. This is important as it helps get more oxygen into my body; it makes me avoid breathing with my chest. The secret is to breathe more air, which pushes more oxygen into my muscles.

Build your core muscles 

If you desire to enhance your running speed, you might overlook the importance of strengthening your core. The only thing that will take you from one point to another as fast as your feet are your legs. 

The core muscles are crucial to keep the spine stable when you’re exercising. Additionally, they reduce excessive rotation while jogging as they keep you straight. You’d ordinarily be twisted side to side if you performed the symmetrical movement with one arm forward and the opposite leg backward. 

In addition to alleviating hip pain and preventing tiredness, having a well-developed core is essential. Your hip flexors and hamstrings should work together to propel your leg forward and out with each stride.

Practice fartlek

‘Fartlek’ means speed play’ in Swedish. These short bursts of speed are known as fartleks and can range in the distance.

You can employ fartlek training if you don’t have entry to a track or a measured area to run specific intervals. If you’re sprinting on the street, use lamp posts or cell poles to mark your intervals. 

Sprint for two light poles, then rest for two and repeat the cycle until you’ve gone a mile. To assist you become used to running at a faster pace, these speed “pick-ups” are available.

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Add hill running to your routine

If you practice hill running, you can run faster and more efficiently.

The best technique to get quicker at running is to do hill repeats, which involve running up a hill and then jogging or walking back down it. After developing an endurance base, Hill training should be added to your running regimen.

Start each week by doing a 10 to 15-minute easy run as a warm-up. Determine the length of a moderately sloping hill, between 100 and 200 meters. Intensively climb the hill. Maintain a steady effort, and don’t allow your running form to deteriorate. Jogging or walking down the slope slowly will help you recover.

Train your brain and mind 

Running a race can be excruciating when you’re in the midway or at the end.

As a result, you slow down to make yourself more comfortable instead of putting in extra effort in the last mile. No matter how far they’ve gone, every runner has felt this internal fight between the desire to keep going and the overwhelming need to give up.

There is a connection between exhaustion and effort in all its forms. If you begin to feel fatigued, your psychological condition is badly affected, which influences the level of work you devote to the race.

When you run, you’re training your brain and mind to resist some of the mental obstacles that could slow you down or halt you in your path.

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Be consistent

Consistency is essential when running at a faster pace for a more extended period. In the long run, the kilometers and pacing you put in during training will produce the desired result.

Don’t worry if you don’t see instant progress; the point is that you should observe slow and incremental progress over time.

To remain consistent, you must stick to your workout schedule. This, however, does not require you to run every day of the week. Ensuring you have time to recover between runs is just as vital as running itself, so plan accordingly.

Conclusion

If your goal is to run faster and longer, try implementing some of these suggestions I share in this write-up. Remember that whether you’re just starting or are an experienced runner, it’s crucial to pay attention to your body when you’re training. 

If you have a medical issue, you should see your doctor before trying these tactics. Consult your physician before starting a new workout routine if this is the case for you.

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