Any runner’s desire is to run faster over time. The idea is to obtain maximum efficiency without having to subject the body to an exhausting overexertion. Now, it is not an easy task improve running pace and on many occasions it is not possible to get out of a specific brand.
Are keys to running faster They are very useful if you want to increase your running speed. They are recommended in the cases of medium and long distance runners, either half marathon or marathon.
1. Train fewer days at a gentle pace
Run more distance at a gentle pace it’s perfect for improve resistance level. Running at a comfortable pace enhances our aerobic strength and helps the body to effectively reach the muscles with supplemental oxygen. This will make any runner improve their run, regardless of the distance.
Also, when it comes to improving quickly, recovery should be part of training. Putting the body under continuous stress is not beneficial. The only thing we do is generate overload and, under these conditions, the body will perform less.
2. Strength work
To run faster it does not mean doing more kilometers. To improve speed you need to do bodybuilding work. Doing weights or any other similar exercise allows you to take better advantage of your workouts, obtain a better muscle recovery and reduce the risk of injury. In fact, muscle weakness is one of the main causes of a runner getting stuck.
3. Increase the level of hydration
Some runners hydrate poorly, which can lead to long-term injuries, such as the dreaded contractures. The most recommended is drink 2 to 3 liters of water during the day and that part of the ingested liquid is isotonic drink to regain strength.
4. Do fractional workouts
When it comes to improving our brands, it is very important change circuit and rhythm. The body should not get used to always training on the same track or on the same asphalt. For that reason, it is best to choose different routes, either in the field or on trails.
The series also serve to change the rhythm of intensity and increase aerobic power. In this way, it is possible to dedicate one day a week to doing short series (with a recovery minute between one and the other) and another day for long sessions of more than 800 meters.
5. Running uphill
It is a great alternative for strengthen legs. Mainly, during the first weeks of training, it is advisable to schedule a specific uphill session to enhance muscle work. To do this, it is advisable to intersperse gentle slopes with more accentuated ones, and even do several sprints on the same slope after warming up.
6. Play more sports
Running ends up hooking, but it should also be combined with other sports. Do bike routes or swimming in the pool it will compensate for muscle groups that are not normally worked with running. In this way, the risk of injury is avoided and represents a beneficial change on a psychological level.
7. Eat healthy and varied
Eating and hydrating properly they are two fundamental pillars for any athlete. Runners preparing for marathons or half marathons should wear a healthy and varied diet so that the body gets all the nutrients it needs. It is even possible taking supplements with amino acids and iron to avoid anemia.