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I’m running harder but I’m not speeding up

07 May, 2019 • by Admin

Whether you run for fun or to stand atop the podium, increasing your speed is a goal you’re likely to aspire to

Training at different paces is standard practice for serious runners and an effective way to work on endurance and speed. With a basic understanding of pacing, you’ll be able to get the most out of your workouts.

When it comes to running, it isn’t just a matter of placing one foot in front of the other. Technique plays a huge part in getting you from A to B, not only in your desired time but also injury-free. Because if you want to focus on how to run to faster, conditions such as shin splints are an unwelcome and unnecessary hurdle.

Improving your running speed takes training, focus, discipline, and determination. Time yourself so you know your starting speed, then set a goal and push yourself to meet it!

Change Your Pace

Training at different paces is standard practice for serious runners and an effective way to work on endurance and speed. With a basic understanding of pacing, you’ll be able to get the most out of your workouts.

Experienced runners will usually train at various race paces, such as a 5K or 10K race pace. (Race pace is simply the pace at which you can run a race of a certain distance.) Race paces serve as good benchmarks in a training plan and can help you determine other paces to run at.

To figure out your race pace for a distance you’ve run, you divide your finishing time in minutes by the distance in miles. For example, if you finished a 5K in 21 minutes, you’d divide 21 minutes by 3.1 miles to get 6.77 minutes per mile (which equates to 6 minutes and 46 seconds). You can also use an online race time predictor to do the calculations for you.

Practice at The Track

Many of the best runners make speed workouts on a track a mainstay of their training. Their reasoning is simple and sound: You don’t get faster without running fast.

To increase your speed, try to do at least one track workout per week. There are many different formats of track workouts; here are a few examples to get you started (keep in mind that the length and intensity of your track workout is very dependent upon your experience and fitness level as a runner):

If you’re a novice runner, don’t overdo it. After warming up with a couple easy laps around the track, increase your speed on the straight sections of the track and then recover with an easy run on the turns. Do about four complete laps.

Lose Weight

Obviously if you don’t have any weight to lose, this tip isn’t for you! Shedding the pounds (fat, not muscle) can help runners shave time off the clock, cutting an average of two seconds off your mile time for every pound you lose.

Being fit does not necessarily mean that you are at your ideal weight, especially if you are eating large meals to compensate for an intense workout schedule. It is important to understand that the more extra weight you're carrying, the more effort it will require to complete your run. It might be as little as one pound or as much as ten, but losing the extra weight can help you to run faster for longer

Of course, crash dieting is not an option for people on intense running schedules. However, it is completely possible to stay full and satisfied on a healthy, nutritionally balanced diet. In fact, changing your eating habits may allow you to lose weight and provide you with the extra energy necessary to run that little bit faster

Push Your Limits

Runners spend most of their training time trying to make their muscles, heart, and lungs stronger and more efficient. However you have to endure a lot of pains when pushing your limits.

It hurts too much. That’s the simplest way to explain why you don’t push a little harder during those crucial final miles. But it’s not quite right. Pain—the feeling that makes you go “ouch!”—isn’t what holds you back.

So you have to train your brain, never give up, one little at a time. Using techniques such as subliminal messages (smiling faces flashed for a fraction of a second), electric brain stimulation (with electrodes positioned to alter perceived effort instead of pain), motivational self-talk (Feeling good!), and brain endurance training (computerized tasks completed while exercising on a stationary bike).

Build Strength

Increased strength will improve the power of each and every stride, taking you forward faster, while mobility and flexibility routines are great ways to make sure that your body stays free to be highly active.

Running speed is all about putting force into the ground — and the stronger you are, the more force you can apply with each stride. A good workout for runners will focus on developing the core and legs – the two muscle groups used most in running

Focus on strengthening your glutes, hamstrings and quads first for a powerful stride. Single leg exercises like lunges and 1-leg deadlifts are especially important for hip and knee stability.

Next, target your core and upper back to help maintain posture. Finally, don’t forget your shoulders and arms. You’ll want that powerful arm swing for your kick at the end of a race or training session.

If being strong was enough to be fast, you’d see bodybuilders running 5-minute miles, but we know that’s not the case. Eventually, you have to put some speed behind that strength. That’s where power exercises like jumps, marches and skips come into play.

Hire a Running Coach

Everybody knows how to run, right? We all did it when we were little and it was super fun and easy. But it's getting really hard when coming to traning and increasing speed to qualify for certain races.

Yes there are plenty of reasons to hire a coach: Online training plans might not be correct, you need someone to keep an eye on your back, you need someone to push yourself off the limits, you need verified experiences.

If you’re new to the sport, your goals will be different compared with a veteran looking to qualify for the Boston marathon. A good coach will teach you how to manage different training loads.

They help beginners and experienced runners avoid common training errors, such as running too much too soon, not including enough rest and recovery time, pacing in a race, and reminding them when to change shoes. They will teach you when to run at an easy pace, when to should schedule a long run or if you need to adjust your form or technique. You’ll learn how to maximize the volume and intensity that your schedule, goals and motivation allow.

People are going to push themselves, but a good coach will provide the best guidance for a bad plan. This includes offering encouragement to a new runner nervous about his first 5K and dreading he may be “last,” but reminding him the work is done.

Running coaches design training plans to systematically build your performance towards achieving your goal. This includes strength training, injury prevention routines, and form running drills

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