How to Run Faster in 1 Month

running image by Byron Moore from Fotolia.com

Improving your running speed requires time and effort. By implementing training that enhances your running form and stride, you can elevate your strength, endurance and overall performance. Training consistently and properly can increase your running speed in just four weeks.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

Running shoes

Step 1

Lose excess weight by observing a proper, nutritious and balanced diet. Losing excess weight can shave minutes off your pace time. Additionally, weight loss helps to reduce injury risks while also improving your biomechanics.

Step 2

Increase your stride rate by running uphill and downhill slopes. According to a research study published in the Journal of Strength and Conditioning Research, sprinters who trained on uphill and downhill terrains improved their speed and foot turnover. Incorporate downhill runs into your workouts gradually to avoid injuries.

Step 3

Run tempo runs each week by running three days a week. Always start running with an easy and comfortable pace for the first mile, or depending on the distance you are training for, run easy for the first few miles. After the easy start, run faster at about 85 to 95 percent of your heart rate. This means you are running at a pace where it would be difficult to hold a conversation but you can still sustain to keep going comfortably.

Step 4

Do running drill exercises to increase power and improve your running form. Running stadium steps with an added bounce or doing bleacher bounds (bounding up the bleacher stairs) are effective running drills that will improve your speed.

Step 5

Give your body enough rest in between workouts to recover. This is important in avoiding injuries due to muscle overuse.

Step 6

Maintain a running workout plan for four weeks that includes tempo runs, uphill and downhill runs and running drills. This will significantly increase your strength, power and endurance which will increase your overall running speed.

Tips & Warnings

Always warm up and cool down after each run.

Wear properly-fitted and supportive running shoes to avoid injuries.

Do stretching exercises before and after each run to prepare and relieve your muscles.

Article Written By Rona Aquino

Rona Aquino began writing professionally in 2008. As an avid marathon runner and outdoor enthusiast, she writes on topics of running, fitness and outdoor recreation for various publications. Aquino holds a Bachelor of Arts in communications and English from the University of Maryland College Park.

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