How to Run Faster: 7 Tips

When I first got my GPS device, I loved how it detailed exactly how fast I ran, for how long, and how much elevation I gained. I loved its charts and graphs that I could download to my computer to analyze my workout. But what didn't I love? The proof, right there in black and white, that what I thought of as a fast run was really more of a jog, and that the "big hill" that was slowing me down was really only about 200 feet in elevation. nnReality checks are nice every now and again, so after I got over the initial buzzkill, I decided to learn how to run a little bit faster. Here are some tips that might help you, too: nn1. Make it your goal to maximize the efficiency and capacity of your lungs and heart. During your runs, measure your breathing rate and heart rate so that you can monitor your progress as you work toward your goal of improving heart and lung efficiency. nnWhen your heart and lungs are strong, your muscles will be better able to propel you and your legs will be capable of moving you faster and farther with each stride. nn2. Pay attention to both stride frequency and stride length. First, experiment with your turnover rate, also known as stride frequency. How many strides do you take per 30-second interval? When you can up the number of strides you take (without significantly decreasing stride length), you'll run faster. nnFirst, count the number of strides you take with each left foot during a 30-second period of time. Take a break. Now repeat the 30-second interval while making a special point to raise the stride frequency by just one stride. As you start working with your stride frequency, you'll start to run faster. nnNow consider the length of your stride. Again, measure the distance your stride covers and work to increase it by incremental amounts until you have found your best stride length. nn3. Engage in interval training. As you take both your stride length and your stride frequency into account and begin experimenting to find the best of both, push yourself for small intervals. You can find a number of training programs online for various running goals with a simple google search. Many running coaches will alternate running workouts, one for distance and the next for speedwork. Look online for a training program that makes sense for you and your individual goals. nn4. Focus on flexibility and strength. When your hips are more flexible, it will be easier for you to increase your stride length and stride frequency. Also, work on strengthening your ankles and calves. Strengthen your core with push ups and sit ups, as well. nn5. Work to increase your lung efficiency and breathing techniques. First, make sure you are belly breathing. If you aren't sure if you are breathing from your chest or your belly, run for a while and then place one hand on your belly and the other on your chest. Which hand is moving more? nn6. Make sure your weight is at an optimal level for running. Excess weight will decrease your running times. Of course, if you are already at your optimal, healthy weight, don't lose more in the hopes that it will make you run faster. You don't want to lose muscle mass or increase any risks to your health by being underweight. If you are at a healthy weight, stay there. nn7. Stay motivated. If gadgets help you, invest in a GPS unit that tells you how fast you are running and compares it to the run from yesterday, or last week, or last month. You can find wrist units that have a wireless heart monitor, as well, so you can see how much your fitness improves over weeks and months. Keep in mind that improving your running time is a long-term goal, and one that will be reached incrementally. nnOne of the most rewarding things about running is that there are so many benchmarks by which you can measure your progress. Enjoy the process of becoming a healthier, faster runner. (And make sure to discuss any changes in your fitness regimen with your doctor. The ideas in this article are for informational purposes only.)