Improving Speed

In order to track your progress with speed, you’ll need a useful measuring tool. While distance and time can be isolated to gauge whether or not you’ve made an improvement, your running cadence is also a good form of measurement.

Cadence is the number of steps you take per minute. It can be measured as the number of steps one or both feet take. Beginner runners often have a cadence of around 160-170 (or 80-85 counting a single foot), while efficient marathon runners’ cadence are generally above 180.

• Measure cadence before you start training to increase speed by counting your steps per minute, or using digital smart watches. Once you know your average cadence you’ll be able to use it throughout your training to increase your running speed.

• Regulate your cadence throughout your training. If you’re running less than 160 steps per minute, you’re probably overstriding.

• Track your cadence on your weekly runs. You can log this on a running app, or in a notebook to monitor your improvement over time. A good rule is to increase your cadence no more than 5 steps per minute, each time.

Sprint training is essential to increase your running speed. Its benefits include building muscle, increasing maximum oxygen intake, and an improved ability to withstand fatigue. In turn your run speed accelerates and you’ll find it easier to run at a faster pace, for a longer time.

Sprint training is performed by running a measured distance at a high speed, sprinting pace. This is repeated and timed for several iterations, while always accompanied by a thorough warm up and warm down.

There are two different types of sprint training techniques helpful to increase your running speed:

• Flat sprints: Good for runners just starting out with sprint training. You just need a flat surface to run on, and you’re at less risk of developing injury if you’re on even ground when sprinting.

• Incline sprints: These require more strength and flexibility. Running your sprints uphill is a great challenge and best kept for experienced runners who have already tried sprint training on a flat surface.

Create the training plan, and track your improvement.

Sprint training shouldn’t replace your normal running. The best way to use sprint training effectively is to incorporate weekly sessions into your routine, monitor your progress, and then increase your performance.

Building and improving strength is an important part of running. You’re able to maintain a quicker running pace when your muscles have the strength to carry your body and support faster movement.

You’ll feel lighter, more agile, and your average running speed will increase naturally. In order to strengthen your body to increase your running speed, you need to focus on:

• Quads: Because your quads are responsible for key movements when running, it’s important to give them attention when it comes to strengthening. They help straighten, and lift your legs towards your chest.

Try: Squats and lunges to strengthen your quadricep muscles.

• Calves: Calf muscles propel you forward when running. They’re what you use to push your body off the ground and slow yourself down – acting as brake pedals. If you’ve got weak calves it’s difficult to run fast uphill or downhill.

Try: Calf raises and jumping squats to strengthen your calf muscles.

• Core: Your core is responsible for holding your body upright, and it’s constantly engaged while running. Strengthening your core will increase your running speed by holding your form together to support fast movement.

     Try: Planks and bridges to strengthen your core.

Getting the right form sorted out will help your run become more efficient and ease stress from your body. If you’re able to get comfortable with the correct techniques, your average running speed will see an easier increase due to a stronger form, and your cadence will also see improvement.

To make sure you’re running with a correct technique, focus on:

• Posture. Your upper body should be relaxed, with your shoulders kept low and drawn backward. If you feel yourself stiffening when running, shake your arms out.

• Experiment with your arm swing. Your arms play an integral part in propelling you forward - and to balance the momentum of your torso. By pushing the air as you move, your body moves forward faster. Try moving them in different ways and swing. One of the most common techniques for a faster speed is to use an exaggerated swing from backward to forward. As for your hands, avoid clenching your fists. While there are a many number of different hand positions to try, from cupped, or folded, to stick straight - the way you hold them should feel natural.