How to run faster?
Running faster involves focusing on physical, technical as well as mental aspects. Some tips to run faster include:
- Strength Training: Strength exercises concentrating on legs, core and upper body helps improve your running speed with minimal effort. Some examples of strength exercises to improve your running speed include squats, lunges, deadlifts and core strengthening exercises.
- High-Intensity Interval Training (HIIT): HIIT workouts, as the name suggests, focuses on varying the ‘intensity level’ of your workout in intervals, alternating between high intensity fitness routine(s) and short intervals of low intensity exercise(s). Some examples of HIIT workouts include sprinting, push ups, mountain climbing, crunches, Front plank, etc.
- Hill Training: Running uphill is an excellent way to build strength in your legs and calves, which will help increase your running speed.
- Breathing exercises: Synchronize your breathing with your running rhythm so as to ensure that you get maximum oxygen while running. The ideal way to do this is to breathe in for every two steps and breathe out for the next two steps.
- Flexibility: Stretching exercises, aimed at improving the body’s flexibility, can help reduce the risk of injury while running faster.
- Get adequate rest: Ensure that you get enough sleep, rest and a good diet so as to ensure recovery of muscle fatigue.
- Runing posture: While running, it is important to focus on your posture so as to increase your efficiency, such as keeping your body upright, with a slight bent forward from the ankles, not the waist. Also, your arms should be bent 90-degrees and swung back and forth.
- Tempo Runs: High cadence (ideally 180 steps per minute of more) or a tempo run at a ‘comfortably’ hard pace helps you sustain faster running pace for longer durations.
What dietary supplements does your body need to run faster?
Certain dietary supplements, when combined with the right exercise and training routine and a balanced diet, can help improve your running performance and speed:
- Creatine Monohydrate: Creatine Monohydrate is the most common form of Creatine protein powder available in the market and contains a creatine molecule bound to a water molecule and is generally not dissolvable in water. It is very effective in increasing creatine levels in the body and is useful for individuals looking for short energy bursts during high-intensity workouts.
- Omega 3 fatty acids: Foods rich in Omega 3 have anti-inflammatory properties that help:
- Reduce inflammation linked to heart disease, cancers, bowel disease, etc.
- Improve the body’s immune functions and can help recovery from long strenuous running exercises.
- Electrolytes: It is important to consume plenty of fluids, especially water, coconut water, electrolyte sports drinks, etc. in order to stay well hydrated, eat electrolyte rich foods such as bananas, oranges, spinach, etc. during running. Importance of maintaining the right electrolytes levels in our bodies, is essential for bodily functions and overall health.
- Branched-chain Amino Acids (BCAA): Named ‘Branched-Chain’ due to their unique chemical structure, BCAA supplements are useful for muscle growth, faster recovery & reducing muscle fatigue and hence are ideal for athletes and bodybuilders. BCAA comprise of three essential amino acids, namely:
- Leucine
- Isoleucine
- Valine
- Vitamin D: Vitamin D supports muscle functioning and bone health and reduces injury risk, especially if you are running outdoors.
- Protein Powder: Whey or Plant based Protein powder helps muscle repair and recovery, especially during high-intensity workouts, including running.
- Beta – Alanine: Helps delay fatigue and allows maintaining faster running pace for longer duration.
Are dietary supplements for improving your running pace safe to consume?
Dietary supplements are safe to consume as long as they are taken in the right dosage. However, it is important to go through the label of the supplement to ensure that you aren’t allergic to any of the ingredients. It is also important to be aware of any allergic or health related issues that you may have and, in such cases, it is recommended to consult a health physician before consuming a protein supplement.
Where to buy supplements for improving your running pace?
Dietary supplements that can help improve your running pace are readily available in retail stores and can also be bought online directly from the brand websites or via. ecommerce platforms. However, one should make sure to purchase only good quality and genuine supplements from brands of repute having a legacy in producing such supplements. It is also important to make note of the year of manufacturing and expiry date while purchasing a dietary supplement as well as read the label and ingredient mix.
FAQS
How often should one undertake Tempo runs?
Tempo runs are generally recommended to be undertaken once a week. Tempo runs can help increase your speed and stamina while reducing the risk of injury.
What workouts are best to increase your running speed?
Tempo runs and interval training are very good methods to increase your speed and build stamina.
How important is strength training in running faster?
Strength training is an excellent way to increase your running speed as it helps build muscles used in running, providing more power. Strength exercises such as squats, lunges, etc. should be ideally done 2-3 times a week so as to improve your running speed.
Is there any special equipment that I need to increase my running seed?
While there is no specific equipment/gear as such that can help improve running speed, it is recommended that you have proper running shoes to avoid injury and improve your running speed.
Can a higher cadence improve one’s running speed?
Yes, a higher cadence (of 170-180 steps per minute) can increase running speed and minimize injury risk as it reduces impact force.
How can Hill training impact your running speed?
Hill training, i.e, running uphill, helps build leg strength, muscle and power, which in turn helps increase running speed.
What are some tips to maintain proper form and posture?
- Engage your core and maintain a good posture while jogging.
- Do not slump your shoulders.
- Keep your hands loose and maintain a relaxed arm swing during running.
- Use a mid-foot strike and avoid hitting the ground with your heels while running so as to avoid injury.