How to Run Faster & Stronger

Beginner Runners

If you’re still relatively new to running, practice a little patience. Before you run fast, you should be able to run far. It’s important that you give yourself time to strengthen your leg muscles and connective tissue, which will prepare your body to handle the intensity of more advanced training later. The main goal as a runner is to run regularly and to run injury free. Push too hard, too early and you risk being sidelined by injury. Being out of the game so early on in your running career comes with the super high risk that you’ll ditch running altogether. So, go slow, push a little, progress, get better, get stronger. Remember, the goal is to get there.

Try to get there fast, and you’ll probably take longer than had you paced yourself and practiced patience.
Just because you’re not ready to speed up with advanced training techniques, doesn’t mean you can’t enter races. In fact, entering races, such as a 5K, is a great way to gain experience without any pressure. Not only do you learn about organized and competitive running, you also gain an understanding of your race pace and get to join in the fun and spirit of running.

There are a few tips that can help runners of all levels run faster without stressing the body – in fact quite the opposite.

RUN FASTER: TIPS FOR EVERYONE

1. Focus On Form

Taking the time to learn how to run with proper form is an investment you won’t regret. Running with good form not only cuts the risk of injury, but also pays off when it comes to speed. Running efficiently and economically means you have more energy to run faster. An easy way to correct a multitude of running form no-no’s is to “run tall” and to run relaxed. This will instantly vanquish a whole host of common running issues.

2. Lose Weight

Again, super simple. The less you weigh (at least to a point), the less you have to carry, the faster you can run. That applies to any weight – whether it be the spare tire you’re carrying or heavy running gear. If you’re looking to lose weight, this is extra incentive! So a weight loss of 10lbs can save 20 seconds per mile. For a 5K that adds up to finishing 1 minute faster, for a marathon almost 9 minutes quicker.

3. Rest & Recover

Running everyday won’t make you faster. Resting is as important as running, since it’s during your rest days that your body is able to repair and rebuild muscle and strengthen tendons and ligaments. So, skipping out on rest days that are vital for recovery and injury prevention means you’re unlikely to see the gains in speed you’re looking for. Take home message? Make sure you take at least a day of from running.

(Weight Loss Tip Of The Day)

High Intensity Interval Training:

Increases your aerobic (VO2 Max) or maximum volume of oxygen dramatically. It helps you maintain lean muscle mass and boosts your metabolism; both during and after exercising and assists you in burning more fat. Comprehensive studies have shown that 20 minutes of highly intense exercise burns significantly more fat calories than 45 minutes of the same exercise performed at a low intensity.

Tomorrow: Weight Training, The Fat Burner

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