More Than Our Story

Triathlon Tips: Running Faster

Table of Contents

Running: Part 1

Whether you’re a competitive athlete, a casual runner, or someone looking to improve your fitness, running faster can be a rewarding and achievable goal. While natural talent plays a role, improving your speed involves a combination of physical conditioning, training techniques, strength exercises, proper technique, and mental focus. Here are some key strategies to help you hit the ground running faster!

Tips and Techniques For Running Faster

Proper Warm-Up

A proper warm-up is crucial for preparing your muscles to increase blood flow to the muscles, enhance flexibility, reduce your risk of injury and improve your overall performance. Start with dynamic stretches such as leg swings, high knees, and butt kicks to loosen up. Follow up with a few minutes of light jogging to get your body ready for more intense activity.

Strength Training

Building strength, particularly in your lower body and core is key to running faster and can significantly improve your running speed. Incorporate exercises such as squats, lunges, deadlifts, and planks into your strength training routine can strengthen your muscles, helping to improve your running form and efficiency, providing better support and power and reducing your risk from injury.

5 Great Strength Training Exercises for Getting Faster:
Try to incorporate the following exercises into your strength training routine at least once or twice per week.

  1. Weighted Lunges: Helps build propulsive force in your legs.
  2. Box Jumps: Trains your leg muscles to engage faster.
  3. Deadlifts: A stronger, more engaged core is essential for developing speed.
  4. Reverse Fly: Increases strength in your torso and arms to add power when running fast.
  5. Push-Ups: Strengthens core and chest muscles, which are essential to running faster.

Interval Training

Interval training is a powerful tool for improving speed and endurance, involving alternating periods of high-intensity running with periods of rest or low-intensity running. For example, run for 30 seconds at high intensity, then walk or jog for the next 30 seconds. Gradually increase the intensity and duration of your sprints as your fitness improves and you will see huge improvements.

Proper Running Form

Good running form can make a big difference in your speed and efficiency. Here are some key points to focus on:

  • Posture: Keep your torso upright and relaxed, with shoulders back and eyes looking ahead.
  • Arm Movement: Swing your arms naturally at a 90-degree angle, and avoid crossing them over your body.
  • Stride: Aim for a quick, light stride with a midfoot strike. Avoid overstriding, which can lead to inefficiency and injury.
  • Cadence: Aim for a cadence of around 180 steps per minute. A higher cadence can help reduce the risk of injury and improve speed.

Hill Training

Running uphill is excellent for building strength in your legs. You can incorporate hill training into your training routine by finding a hill with a moderate incline and sprinting uphill for 30-60 seconds, then walking or jogging back down to recover – repeat this several times.Hill training will also make you stronger and faster on flat terrain as well.

Proper Nutrition and Hydration

Proper nutrition and hydration are essential for optimal performance. Eating a balanced diet rich in carbohydrates, proteins, and healthy fats provides energy and aid in muscle recovery. Stay hydrated by drinking water throughout the day, and consider electrolyte drinks during intense workouts.

Consistent Training and Recovery

Consistency is key to improving your running speed. Develop a training schedule that includes a mix of speed work, long runs, strength training, and rest days. Recovery is just as important as training, it prevents burnout and injuries, and allows your body to rebuild and get stronger.

Mental Preparation

Speed is as much mental as it is physical. Set realistic goals and track your progress. Visualization techniques, such as imagining yourself running effortlessly and quickly, can help boost your confidence and performance. Positive self-talk and staying motivated are crucial for pushing through tough workouts and races.

Professional Coaching

If you’re serious about unlocking your speed, consider working with a running coach. A coach can provide personalized training plans, technique analysis, and valuable feedback to help you reach your goals.

Conclusion

Improving your running speed is a multifaceted process that involves physical conditioning, proper technique, mental focus, and consistent training. By incorporating these tips and techniques into your routine, you can unlock your true speed. 

Remember, progress takes time and dedication, so be patient, stay motivated, and most importantly, enjoy the journey to becoming a faster runner.

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Daniel

Daniel is an extremely curious person, a wealth of random knowledge and facts. Extremely passionate about a vast array of interests ranging from health to history, science to athletics, everything culinary and the list goes on. Trust us, you would want to be on his team for Trivial Pursuit. Daniel is also years into his battle with brain cancer. He experienced a seizure while on a Zoom call at work in late 2020 and quite literally, his life changed within minutes. After his operation he started to talk about his story but had always known it was more than just him. From then, More Than Our Story became a PROJECT that has evolved into the starting point it is today.

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