How To Become A Faster Runner

Last Updated on October 23, 2023 by Amanda Bowden

Unlock Your Speed Potential: A Guide to Becoming a Faster Runner

Running is an excellent form of exercise that offers numerous health benefits, such as reducing the risk of chronic diseases, improving cardiovascular health, and boosting mental well-being. However, many runners find themselves frustrated with their pace and wonder how they can become a faster runner. In this post, we’ll explore some strategies for increasing your running speed, answer common questions about speed training, and discuss the 80/20 rule in running.

How can I increase my running speed and be a faster runner?

1. Incorporate interval training: Interval training involves alternating between high-intensity running and low-intensity recovery periods. Research has shown that interval training can improve running speed and endurance more effectively than steady-state running alone. Try incorporating sprint intervals into your workouts, such as running at maximum effort for 30 seconds, followed by a 60-second recovery jog, and repeating for several rounds.
2. Strength train: Strength training can improve running economy, which is the amount of energy your body uses while running at a given speed. By building up your muscles, you can become more efficient and increase your pace. It’s most important to target your lower body, so include squats, lunges, and calf raises in your routine.
3. Improve your form: Proper running form can make a significant difference in your speed and efficiency. Try to maintain a tall posture with your shoulders relaxed, and aim to land mid-foot with each stride. Overstriding should be avoided as it can increase the likelihood of injury and reduce your speed.

Can a slow runner become fast?

Yes, a slow runner can become fast with consistent training and effort. While genetics play a role in determining your natural running ability, everyone can improve their pace with the right approach. Remember that progress takes time, and be patient with yourself as you work toward your goals.

How can I improve my running speed in just 2 weeks?

It’s important to note that significant improvements in running speed typically take several weeks or even months of consistent training. However, there are a few strategies you can use to see some progress in just two weeks:

1. Focus on shorter, faster runs: Rather than trying to increase your distance, aim to run faster during shorter workouts. Try running 1-2 miles at a faster pace than usual, and gradually increase your speed over the two weeks.
2. Incorporate interval training: As mentioned earlier, interval training can be highly effective for improving speed in a short amount of time. Try incorporating one or two interval workouts into your two-week plan.
3. Prioritize rest and recovery: While it’s tempting to push yourself hard to see results quickly, remember that rest and recovery are crucial for progress. Make sure you’re getting adequate sleep and fueling your body with nutritious foods to support your training.

Why can’t I run faster?

There could be several reasons why you’re struggling to run faster, including:

1. Lack of training: If you’re not consistently pushing yourself in your workouts, you may not see improvements in speed.
2. Poor form: As mentioned earlier, proper form is essential for running efficiently. If you’re not landing mid-foot or maintaining good posture, it could be slowing you down.
3. Inadequate recovery: If you’re not giving your body enough time to rest and recover between workouts, you may not be able to push yourself as hard.

How do I stop being slow at running?

To stop being slow at running, try incorporating the following strategies into your training:

1. Consistency: Consistent training is essential for improving your running speed. Aim to run several times per week, gradually increasing your mileage and intensity over time.
2. Variety: Incorporating different types of workouts, such as interval training, tempo runs, and hill repeats, can help prevent plateaus and improve your overall speed.
3. Strength training: As mentioned earlier, strength training can improve your running economy and make you more efficient.
4. Proper nutrition and hydration: Eating a balanced diet and staying hydrated can help you fuel your runs and recover properly.

What should I eat to be a faster runner?

Eating a balanced diet that includes plenty of nutrient-dense foods can help you fuel your runs and improve your speed. Some specific foods that may help you run faster include:

1. Carbohydrates: Carbohydrates are the primary fuel source for running, so it’s important to consume enough to support your training. Aim to include complex carbohydrates, such as whole grains, fruits, and vegetables, in your diet.
2. Protein: It is essential to consume protein to build and repair your muscles. Try to include lean protein sources, such as chicken, fish, beans, and tofu, in your meals.
3. Healthy fats: While carbohydrates are the primary fuel source for running, healthy fats can also provide energy and support overall health. Aim to include sources of unsaturated fats, such as nuts, seeds, and avocado, in your diet.

What you drink can also be important. Read here to find out how coffee can make you a faster runner.

Learn more about this topic: What Foods Help You Run Faster? 10 Foods for Better Performance

What is the 80 20 rule in running?

The 80/20 rule in running refers to the idea that 80% of your training should be at a low intensity (such as an easy jog), while the remaining 20% should be at a higher intensity (such as intervals or tempo runs). This approach allows for proper recovery and helps prevent injury, while also allowing you to push yourself during intense workouts.

Will running every day make me run faster?

Running every day can be beneficial for improving your cardiovascular health and overall fitness. However, it’s important to allow for adequate rest and recovery time to prevent injury and see improvements in speed. If you’re new to running or prone to injury, it’s recommended to start with 2-3 days of running per week and gradually increase as you build up your fitness level.

Don’t Stop Now: Keep Improving Your Running Speed and Performance to Become a Faster Runner

In conclusion, becoming a faster runner takes time, effort, and consistency. Incorporating strategies such as interval training, strength training, and proper form can help you see improvements in your pace over time. Remember to prioritize rest, recovery, and a balanced diet to support your training, and be patient with yourself as you work toward your goals.