How to become a faster runner

Whether you've been running for a few weeks or a few years, you are likely wondering how you can become a faster runner -- especially if you've hit the race scene. Luckily, with some hard work and a few key strategies, you can add some more speed to your legs and make your times faster than ever before. Check out these six ways that you can become a faster runner.

Source: HEALTH AND WELLNESS BLOG INDIA

Hit the track

Hit the track

The most logical way to gain speed? Hit the track. It's no secret that if you run sprints, even for short distances, it will make you faster for the long run. Track workouts can be as simple as repeats, like 200m repeats with 30 second rest between each or more complex like ladder workouts, where you build up and down from 100m to 800m. Keep your muscles healthy and happy with a warm up and cool down.

Head to the hills

Hills give your entire body a workout and as a result, help you build strength. This strength translates into speed. Choose a hilly route to tackle once or twice a week; or dedicate one day a week to run a big hill near your favorite running area. It will be hard at first, but you'll see noticeable improvements in the workout -- and other runs -- in no time.

Focus on strength training

To truly be a fast runner, you need to build muscles other than those used directly during running. Having strong arm and core muscles can help you body battle fatigue and win. Spend a few days a week in the gym to lift weights or focus on core workouts.

Take a rest day

It may seem counterintuitive that the best way to get faster is by not running, but it's the truth! Your muscles need time to repair and recover after runs. Give yourself a break and let your body recover itself -- spend the day catching up on your favorite books or relaxing on the couch.

Cut back on races

Signing up for race after race becomes an addiction -- especially when each one sounds like you can't miss it this time around. Racing can be quite taxing and difficult on your body, and with a sequence of races, it never gets a chance to truly recover and rest. Make sure you give it that break by limiting the number of races you run, particularly if you are focused on becoming a faster runner.

Build in fartleks

Saying fartleks may make you giggle like a 12-year-old boy, but they are worth more than that. The funny word actually means "speed play" in Swedish, and the workout operates just like that -- it's a mix of both running and sprinting, in predefined intervals, to help you gain speed. For instance, you could aim to run 8 miles and mix sprinting for one minute with 30 seconds rest for half of the distance.

Build in Fartleks

In addition, fartleks can also be used by newer runners to build up their running fitness. Fartleks are particularly fun because you can do them while you are out on the road and don't need a track to get them done.

Health Blog URL: http://blog.edtreatmentindia.com/