Planning to run a 10k or improve your time in the next run? Or simply looking to improve your running time? Even good runners hit a plateau! But try these 10 tips to improve your running time to beat your own record next time.
#1. Run at different paces
People usually get comfortable with one pace and this is the reason they are not able to change their finish time. If you want to switch up things, include running at different paces. One good way is Fartlek training method where you alternate between fast and slow paces. This helps you know what it feels like to run fast. You can also include 20-30 seconds of strides in your workout.
#2. Change your breathing
Many people do not know how to breath while running. And a good breathing form takes practise. When you run, use both your nose and mouth for inhaling and exhaling to get a good amount of oxygen. Also breath from your stomach and not from chest to avoid shallow breathing.
#3. A good form
No matter what speed you run at, it’s not going to bring results if you don’t follow proper form. While running, make sure that your upper body is tall yet relaxed, strike the ground with forefoot for mid-foot and swing your arms back and forth.
#4. Don’t land on heels
Many people strike the ground with their heels first which is a barrier to running faster. If you want speed, you must make contact with ground with your forefoot first. This way, you spend less time in contact with the ground and can move quickly. If you are not used to it, try incorporating jump ropes to get used to using your forefoot first.
#5. Include Plyometrics
These are explosive and quick exercises that make your muscles contract faster, improve their elasticity and improve your running time. A study found a positive correlation between high jumps and faster 10k times.
#6. Interval Training
This is every runner’s friend. Interval training includes alternate high and low intensity workouts to build speed and endurance.
#7. Go for the hills
Hills are great for building leg and lung strength which are the essentials for a faster running spree. Run at a relaxed pace as you go up but don’t lean back and slap the road with your foot while coming back cause that can cause injury. Try running at a even level. Once you get fitter, you can incorporate more challenging hills.
#8. Swing your arms
Don’t keep your arms hooked to the side of your body while running. Use them to gain a speed boost by swinging the backwards. This shortens the swing in the front that helps in a quick transition and provides elastic support from the back.
#9. Let go of the stress
If you want to run fast, you have to run relaxed. A stressed body automatically causes a deceleration in your pace. So relax your jaw and that body to run faster.
#10. Count your steps
Counting the number of steps you take per minute can help you calculate your stride turnover. Most fast and efficient runners have around 180 steps per minute. So run for a minute, count how many times your right foot strikes the ground and multiply it by two to get your stride turnover.