If you look up common training for runners, you’re going to find a wide array of training programs. That’s to be expected as there are different ways to run, terrain, distance etc. However, the following advice should help you get started on the right track, whether you’re into marathons or just running to be fit.
All the best routines to run fast start with proper form and technique. Your body has to be relaxed but upright, with your mid-foot landing low your hip. Lastly, your arms must move forward and back at an angle of 90 degrees.
Count your steps until you reach a cadence of 180 steps a minute. Your feet have to be near the surface. Take short and quick steps. While you’re at it, strive to do 8 to 12 strides from 200 to 500 meters.
Stretch and Warm Up
Stretch your limbs for 5 to 10 minutes before running. Stretching promotes flexibility and makes your body more resistant to injuries and fatigue. Running fast puts a lot of pressure on your muscles, so you have to prepare your body for it by warming up and flexing those muscles. You should also work on your pace. Don’t go all in right away as you’ll run out of breath quickly. However, you don’t want to take it too easy either so mix it up while you’re at it.
Working on your core, in particular, your lower abs, helps build your physical strength and endurance. The best part is you only need to work your core 15 minutes a day to reap the benefits. Aside from core workouts, you’ll also benefit from strength training and cardio workouts.
Fast running also benefits from yoga. As anyone who has practiced yoga will tell you, it increases flexibility, makes you less vulnerable to injuries and increases physical strength.
This one doesn’t need a long explanation. You eat too much and you gain a lot of weight, and the excess pounds and fat are going to slow you down. A balanced diet is essential, but before you run, don’t eat two hours before. Your last meal before working out has to be rich in carbs like pasta or whole grains as they digest quickly.
Breathe In and Out
One of the keys to running is to breathe in and out, and do it fast. Learning how to breathe in and out as you run takes time, but it is something you have to master to maximize your performance. Use your mouth and nose as you inhale and exhale so your body gets the maximum amount of oxygen. You may also want to try belly breathing, filling your stomach with air.
Common Look Outs/ Considerations for Faster Running
Strip down to the basics when you run, meaning you wear only the essentials. If you want to run barefoot go ahead, but if you’d rather wear shoes, make sure they’re as light as possible.
Second, don’t forget to rest. You’re going to put a lot of pressure on your body so you should have enough sleep and rest. Lack of sleep affects your ability to focus and slows down your reaction time, so make sleep and rest part of your priority.
The normal / average pace for a fast runner is as follows: for 5k the completion time is 31:10, assuming a pace of 10:01 minutes per mile. For a 10k it is 1:04:5 1:04:58 or 10:26 per mile. Now if you want to go for the 21k, you should divide it into stages. For the first 10 miles, run a moderate pace, one that allows you to talk comfortably.
For the next 8 miles, you kick it up a notch, but not so much you’re out of breath. Only go full blast when you reach the final 2 miles. Here you’ll want to go all out, but you have to be in control so you can finish strong. These are the guidelines you need to keep in mind to be a successful runner. As you can see, it’s going to take more than just quick feet as you also need to plan ahead.