Running is an excellent aerobic cardio with plenty of health and mental benefits. Running is a great choice for fat loss and overall fitness. It also releases endorphins into your system, making you feel energetic and revived. Running in the morning is especially beneficial, as you will start your day with a burst of energy and more blood in your brain. Maybe you would like to build up your speed to win a race or to achieve a new personal best? Whatever your reason is for wanting to run faster, read the following tips to improve your speed.


Foam rolling & dynamic warm up

Foam rolling allows your muscles to be ready for the strain they are about to endure. Foam rolling stretches out your muscles and removes stiffness and knots which may be lurking about.  Ensuring that your tendons, ligaments and joints are ready for running will ensure your body can work at maximum capacity. Be sure to target your glutes, hamstrings, quads, hips, calves and IT bands while spending 30 to 60 seconds on each muscle group before launching into your dynamic warm up.


Perform drills

Improving your running speed isn’t just about running forward in a straight line. Drills will help you maximize your results. Glute kickbacks, high knees, and Russian kicks (resting on one leg and kicking the other) increase proprioception (your perception of your body and the strength of effort being used in movement) and coordination. Start your drills slowly and increase speed and velocity, as you get comfortable. Your body will learn to fire the correct muscles at the proper time.


Mix up your running pace

Unbelievably, running your fastest speed at every workout can be counterproductive to getting faster. As crazy as it may sound, running slower can help you run faster! In your training, try to mix things up with slow endurance runs, tempo runs and some speed work at a track at least once a week. Making your entire body work by working on your heart, lungs and muscles is the key to becoming a more efficient and faster runner.


Run uphill

Running uphill, on a treadmill or in the natural outdoors, builds leg and lung strength. It also gives you the foundation of fitness you need to get faster. At least once a week, incorporate uphill running into your training. Use a variety of hills or incline programs that take 30 to 60 seconds to climb. Make sure to warm up properly and add some branch chain amino acids to your water to fuel your muscles for the demanding workout.


The key to running faster is to vary your training. Ensure that you are training in multiple ways and environments to enhance muscle power, growth  and strength. Keep pushing your body and challenging it to new tasks. Always invest in the best footwear you can afford.

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Betsy Smith

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