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.

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Beginner runner ? How to start a running plan

As a new runner, the running community can seem welcoming, but overwhelming. Fartlek? LSD ? "Only" 10 miles ? Who are these people?

The good news is that it doesn't take long before you are talking just like all the other runners that you encounter. With the right running plan, you can train yourself from no fitness to run a 5k or even a 10k.

How Often Should Beginners Run

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Before you start a running plan, there are a few things that you need to know:

Ø  It takes time. Unfortunately, you won't gain fitness over night. It will take weeks, and possibly months. Embrace it and focus on what the bigger picture looks like -- whether it's to run a race or just to gain a new hobby.

Ø  Running is hard. It might be hard to believe that everyone has bad running days, when all you hear about (and see on social media) are the great moments that people have. But, no matter how long you've been running, there will be those days that your run is a struggle and all you can think about is finishing. Pushing through builds up your mental strength for future runs.

Ø  Pace yourself. In terms of running and your training plan, you need to pace yourself. When you are starting out running, it may seem like going for 10 minutes at a time won't get you anywhere, but it will. When you are running, pay attention to the paces on your training plan and don't overdo it -- it will make you more successful in the long run.

To start a running plan, you need to take into consideration a few factors. How much time do you have to dedicate to running each week? How many days can you work out? What are you big picture goals? What do you want to accomplish in the short term?

Once you have answers to these questions, you can construct your running plan. It's best to work with a certified running coach to ensure that you are building up at the right pace and setting yourself up for success. However, most running plans will include two or three rest days, along with four or five days to work out.

For someone just building up their fitness, here is a sample of a walk-run training plan:

Ø  Monday: Walk for 15 minutes

Ø  Tuesday: Run for two minutes / walk for two minutes; repeat three times

Ø  Wednesday: Walk for 15 minutes

Ø  Thursday: Rest day or cross-training

Ø  Friday: Run for two minutes / walk for two minutes; repeat three times

Ø  Saturday: Walk for 15 minutes

Ø  Sunday: Rest day or cross-training

Running Plan for Beginners Group Runners Start Running Today

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Why you need to eat before a morning run

If you are a morning runner, it seems like all you need to do is jump in your clothes (unless you sleep in them), stretch and head out the door to hit the road for your daily sweat session.

Source: HEALTH AND WELLNESS BLOG INDIA

Should I Eat Breakfast Before An Early Morning Run

Think again.

Before you lace up your shoes, make sure you are fueling properly for the run that you have in front of you. While you were sleeping, you may have not been doing any activity -- but your body was busy. As a result, it depleted much of the energy in your system. In fact, researchers have found that your liver glycogen can drop as much as 50 percent while you sleep.

Liver glycogen serves as the main source of fuel for your body when you are running and when it's depleted, it can lead to you feeling exhausted -- impacting the quality of your run. This is why most marathon runners will tell you that the marathon isn't half over until you reach mile 20, which is when the body's muscles tend to run out of their glycogen stores.

The best way to fight this depletion comes from a quick bit of fuel in the morning before you head out for your run. For easy morning runs, all you need is about 100 calories of fuel, best served in some Gatorade or energy chews, like the PROBAR Bolt. Longer runs will require a bit more investment in your fueling strategy, and might require some carbs from a bagel or other food option.

However, finding the best fuel for your body and your running needs will take some time. As frustrating as it may be, this will often take place in a form of "trial and error," where you will have to see how your body reacts, while running, to the various fuel that you put into your body.

The Worst Foods to Eat Before Running

Either way, take a few extra seconds to grab some proper fuel before your next morning run. Your body will thank you.

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