"How can I run faster?" One of the most common question among runners. You can look on the internet and read magazines that feature the next "best workout" or “quick ways to get faster” but the truth is that there isn't one magic workout. The answer to this question is probably simpler than you thought.
Caroline Mather, R.N.; Ph.D said it best, "To get faster, you have to run faster". You don't need to search for secret workouts, all you need to do is pick up the pace. There really is no other substitute that will help you, or anybody run faster without actually pushing yourself from time to time. You body needs to get used to that elevated heart race, extra lactic acid, and all those other physiological processes going on so that when race day comes, you’re ready to go!
This doesn't mean you have to run fast for long periods of time. Alternate your running workouts from hard running days and light running days to break it up a bit. As you improve, you could even use 5K races as your "speedworkout".
You should be able to find at least one or two 5K races to participate in each month. To help you get faster at running, find a runner whom you know is a bit faster than you and then try to keep up with them during the race. You don't have to beat them to improve your own running speed; you're just using them as kind of a guide to challenge yourself….plus remember it’s a training race, so don’t beat yourself up if you can’t keep up with that faster pace. Over time, you’ll improve.
If you can't find local races you can still do your own "speedworkout" with a treadmill or running at an indoor or outdoor track. While you’re running simply pick up the pace every few minutes. A good example is the "45/15" workout. Many runners train with this workout prior to running marathons. What you do is run at a high rate of speed for 45 seconds followed up with 15 seconds of light jogging. Repeat for as many times as you can and then try to increase the number of repetitions you do each week.
Essentially what you want to do is learn how to turn your legs over faster. The faster your legs are turning over, the faster you're running. Another great training method to help increase the rate at which your legs "turnover" is to practice running up and down a hill. It doesn't have to be a really steep hill either so don't try doing this on a mountain - though I'm sure your legs would turn over quite quickly but you'd easily injure yourself as well. As you're running down the hill try to relax and let your legs turnover quickly and repeat a few times during each training session. The uphill is just as beneficial, because although you are moving slower, the legs have to recruit every inch of muscle to help with contraction, and you’re fighting gravity, hence why hills are so tough!
If you have any kind of knee trouble you should definitely not be running up and down hills as you could injure yourself. It would benefit you more to incorporate workouts such as the 45/15 to help you increase your running speed.
One final way to help you increase your running speed is to keep a running log or journal. Each time you run, write down how far you ran and what your time was. This helps you to see where you're at, where you've been and motivate you to get you where you want to go.
And for all my Diva runners.…Don't forget to Run Like a Diva!
Kendrick Alexandre Ribeiro
CSCS, ACE
Diva Running Coach
