How To Run Faster?
Running faster isn’t just about pushing yourself harder; it’s about training smarter, incorporating key techniques, and making lifestyle adjustments that contribute to overall performance. Whether you’re a beginner aiming to improve your pace or an experienced runner seeking new personal records, this guide will provide you with the tools and tips to run faster. And remember, the Badass Lady Gang offers a range of training resources to support your journey, including our training team, running plans, strength for runners subscription, and training experiences.
What is a good pace?
Your pace IS the best pace. Fast and slow are relative! At the end of the day, running is all about showing up for yourself in ways that excite you and challenge you. But this isn’t a never ending rat race to always get faster. There will be times in your life when you’re faster an times when you’re slower. Our paces are like us, ever-changing.
What matters most is that you understand what your personal best effort looks and feels like and it’s not always outcome-driven. Sometimes, personal best is taking time away from running. Other times, it’s showing up for yourself on a speed play day and dropping the hammer.
Understanding the Basics of Speed
Before diving into specific strategies, it’s important to understand what factors influence running speed. These include:
Running Economy: How efficiently your body uses oxygen while running.
Stride Length and Frequency: The distance covered per step and the number of steps taken per minute.
Strength and Power: Muscle strength, particularly in the legs and core, contributes to faster running.
Endurance: The ability to maintain a faster pace over longer distances.
Key Strategies to Run Faster
1. Interval Training
Interval training involves alternating periods of high-intensity running with recovery periods. This type of training helps improve your cardiovascular fitness, running economy, and speed.
Example Workout:
6-10 x 1-minute SPICY PACE (interval pace) with 2 minutes recovery
Warm-up: 10 minutes of conversational pace running
Interval: 1 minute at a fast, hard, spicy pace (interval pace)
Recovery: 2 minutes of slow jogging and/or walking
Repeat: 6-10 times
Cool-down: 10 minutes of conversational pace running
2. Threshold Runs
Threshold runs are sustained efforts at a pace that is comfortably uncomfortable, usually around your lactate threshold. These runs help increase your speed endurance and improve your body’s ability to clear lactic acid.
Example Workout:
Warm-up: 10 minutes of conversational pace running
3-6 x 5 minutes at threshold pace (comfortably uncomfortable) with 3 minutes recovery
Cool-down: 10 minutes of conversational pace running
3. Hill Repeats
Running hills builds strength and power in your legs, improves running economy, and increases your anaerobic threshold.
Example Workout:
Warm-up: 10 minutes of conversational pace running
Hill Repeat: 5-10 x 1 minute hill repeats at a hard effort
Recovery: 2-3 minutes (walk and/or slowly jog)
Cool-down: 10 minutes of conversational pace running
4. Strength Training
Incorporating strength training into your routine can significantly boost your running speed by enhancing muscle power and reducing the risk of injuries. Focus on exercises that target the core, glutes, hamstrings, and calves.
Example Exercises:
Squats
Lunges
Deadlifts
Planks
Calf Raises
Join our Strength for Runners Subscription for access to tailored strength workouts designed to support runners.
5. Flexibility and Mobility
Flexibility and mobility exercises help maintain the range of motion in your joints, which is crucial for efficient running form and injury prevention.
Example Exercises:
Dynamic stretches (leg swings, high knees, butt kicks) before running
Static stretches (hamstring stretches, hip flexor stretches) after running
Foam rolling to release muscle tightness
Join our Strength for Runners Subscription for access to videos designed to improve your flexibility, stability, and mobility.
6. Proper Form and Technique
Improving your running form can make you more efficient and help you run faster with less effort.
Tips for Proper Form:
Maintain an upright posture with a slight forward lean.
Keep your arms relaxed and bent at a 90-degree angle, swinging them forward and backward.
Ensure a quick, light foot strike, landing mid-foot or forefoot.
Work to maintain a higher cadence (steps per minute), aiming for strong, quick steps.
Drills! Incorporate drills into your runs 2-3 days a week.
7. Proper Nutrition and Hydration
Fueling your body with the right nutrients and staying hydrated is essential for optimal performance and recovery.
Tips:
Eat a balanced diet rich in carbohydrates, proteins, and healthy fats.
Stay hydrated by drinking water throughout the day and during your runs.
Consider sports drinks or electrolyte supplements for longer runs to replace lost minerals.
Ensure that you’re staying out of low energy availability or seeking help from a health at every size therapist or registered dietician if you’re noticing restrictive thoughts or habits.
8. Mental Training
Mental strength is a critical component of running faster. Techniques like visualization, acurate self-talk, and goal setting can enhance your mental resilience and focus during runs.
Tips:
Visualize yourself in moments of discomfort, doubt, or when you’re feeling overwhelmed during harder sessions. See yourself reaching for specific mental tools like a mantra and making the decision to stay in the fight.
Work with accurate self-talk. If it’s true, we can work with it.
Set both outcome goals and process goals.
Training Resources from the Badass Lady Gang
To support your journey to running faster, the Badass Lady Gang offers a variety of training resources tailored to runners of all levels.
Training Team
Join our training team to access personalized coaching, resources to develop your mental game, 6 different weekly coaching calls, and a supportive community of runners. Our team helps you stay accountable and motivated throughout your training.
Running Plans
Our running plans cater to all experience levels and goals, from beginners aiming for their first 5K to advanced runners training for marathons. These plans are designed to provide structure and progression, ensuring you improve safely and effectively.
Strength for Runners Subscription
Our strength for runners subscription offers targeted strength workouts that complement your running training. These workouts help you build the power and resilience needed to run faster and prevent injuries.
Training Experiences
Join our training experiences for immersive, comprehensive programs that include structured training plans, coaching, and community support. These experiences are designed to help you achieve specific running goals, such as completing a marathon or improving your 10K time.
Running faster is a multifaceted goal that requires a combination of smart training, proper form, strength, flexibility, and mental resilience. By incorporating the strategies outlined in this article and leveraging the resources available through the Badass Lady Gang, you can take your running to the next level.
Remember, progress takes time, and consistency is key. Celebrate your small victories along the way and stay committed to your goals. With dedication and the right approach, you'll be running faster and achieving new personal bests in no time.
Join the Badass Lady Gang today to access our training resources and become part of a community that supports and inspires you every step of the way. Let’s run strong and chase down those personal bests together!