How to Run Faster – Long Distance

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You may have just started to run and are getting more and more comfortable with the long distance sport. However, you are finding yourself running the same pace over and over again and want to try to figure out how to run faster. This could be because you are looking to actively compete in a future race or want to start setting some personal records of your own.

Below are some useful workouts that many veteran runners use to help increase their overall speed. Be sure to take note of how your body is reacting and not push too hard that you become injured.

Speed Workout:

Want to learn how to run faster? Then run faster! You may be doing long distance running but that does not mean that you can find benefits through running sprints. There are a few different speed workouts out there, using different variations of times and speeds, however a simple program would be similar to:

  • 5-10 minute warm up
  • 5 minutes of normal running pace
  • 1 minute of sprinting (about 90% of your full speed)
  • 2 minutes of a slow jog
  • Repeat (1 minute sprint / 2 minutes slow jog) x 4
  • 5 minute cool down

Of course this can be tailored to your own personal level, but by doing sprints your body will become more accustomed to faster speeds which in the long run will help move along your pace at longer distances.

Improve Your Form:

Running in the proper running form not only allows you to run farther, but it also allows you run more efficiently and faster. If for some reason your form is causing your body to work harder than it needs to, then you can kiss any type of increase in speed goodbye.

Commons problems with form include over-striding, heel striking, minimum arm movement or even bad posture. By learning to run properly you can learn how to run faster just by easing the burden on your body.

Rest Up When You Need It:

It is very tempting to think that after you do a speed workout one day, you should still be able to run your 5-10 miles the next day. Listen to your body. Speed training might mean less mileage for the day, but you are pushing your body a lot more per mile.

Take a day off if you feel like your body is exhausted from the speed training, especially the first couple of times you start doing it. There is no reason to risk injuring yourself just because you are trying to learn how to run faster. Be smart!

Eating Right:

Your diet can contribute to a lot of things – the amount of miles you can run, how you feel afterwards, muscle soreness, and yes, speed too. You need to make sure your body is properly fueled for its new “increase my speed” journey so that you are fully giving it your all instead of slugging around because you haven’t had enough calories, protein, carbs, etc in your body.

What are some of your secrets in running faster times? Comment below on how to run faster!

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