No matter why or how you got into running, eventually, you’d always want to go faster. There is a great sense of fulfilment whenever you break your own personal records. If it took you an hour to complete your running course before, there is some pleasure to take if you suddenly do it in 45min instead.

But what if you become fast enough that you can compete? Sure, this is a farfetched idea especially for those who have just begun running. But you would be surprised. First, it’s just taking on your own personal records. Tomorrow, it might be other local runners. Eventually, you too can go head-to-head with the lead packs during a race or marathon!

But I digress. This, of course, doesn’t happen overnight. If you really want to learn how to improve speed, if you really want to run faster, then it means dedicating time and training to achieve it.

Measuring your Progress

How will you know that you are improving? Well, the simplest measure is the time it takes for you to finish a certain distance. But if you want to dive deeper and figure out other things, then you need to understand how to find and use other data as well.

Understanding your Data

There are many different types of data. The simplest ones are:

• Pace – This refers to how fast you currently are. It is normally displayed as the minutes it would take for you to complete a kilometer (or mile, depending on how you like your distances). So, for example, if your current pace is showing 8:00, this means it takes you 8 minutes to complete a kilometer at your current speed. Ideally, you want to increase your average pace throughout your run. If you can maintain that pace of 8 minutes, you may want to target 7 minutes next.
• Cadence – This is the data of how fast your feet completes a revolution. You can use this to find the best way to get to the pace you want. You can either increase the speed of your cadence with less reach or increase your reach with a slower cadence. This depends on your capabilities and comfort.
• Distance – You’d want to measure how far you can go based on your speed. For example, can you complete 5KM in 35min? Knowing the current distance can help you gauge your pace and cadence you need to accomplish your goal.

A more complex, but important, piece of data is your heart rate. It takes specialized equipment to monitor your current heart rate while exercising, but this can be a good investment if you want to run faster.

Training your Heart

First, you will want to calculate your max heart rate. You can do this with your cardiologist who’d run tests to find your max heart rate. Of course, you can do it on your own as well.

One method is by running as fast as you can for 2 to 3 minutes. Then take a rest for the same amount of time you ran. Then run again at full speed for 2 to 3 minutes. Your max heart rate should be the highest reading which normally would be on the second run.

For math experts, you can use the age formula:

208 – 0.7 x your age

Now you know your max heart rate, it’s time to use it by understanding the zones!

Understanding Heart Rate Zones

Zone 1 (55-65% of max heart rate) – This is your usual zone for warming up or cooling down from a run.

Zone 2 (65-75% of max heart rate) – This is the heart rate zone you can sustain for prolonged periods of time. This would most probably be your heart rate zone during a marathon. If you are running with someone, you’d still be able to chat relatively comfortably.

Zone 3 (80-85% of max heart rate) – This zone is where it starts to kick in as you push your pace. By staying in this zone, you can build up your overall strength and speed. Of course, you won’t stay in this for long periods.

Zone 4 (85-88% of max heart rate) – This is the zone you train to increase your maximum capabilities. In this effort, you most probably won’t be able to talk to anyone. You exert a lot of effort but your muscles get fatigued a lot faster.

Zone 5 (90 and above of max heart rate) – This is the zone in the last leg of the race for example where you give it literally your all.

You can build a training plan around keeping yourself in certain zones to build up your overall speed. While it’s tempting to continuously just go all out on zone 5, that’s not the best way to start running faster. It should be a balance between all of them.

During a session, you would typically spend 30% of the time in zone 1, 40%-50% in zone 2, 10% in zone 3, then 5 to 10% in zone 4, then 5% in zone 5.

Trackers

You know you need to check your data. But how can you measure them, to begin with?

For simple numbers such as pace and distance, you can make use of your smartphone. There are free apps on both Android and iOS that help you keep track of these things.

If you want to track your heart rate zones so you can run faster, then you’d want to invest in wearable devices. A smartwatch designed for running can monitor your heart rate along with other pieces of data. You can also opt for a dedicated heart rate monitor which you can sync onto the training app you are using on your phone.

Garmin, for example, offers some of the best watches for runners. You may want to consider this as your primary running tracker.

Training to Run Faster

Now that you’re set with your trackers and data, it’s time to develop a training plan so that you can run faster. The first thing to look at is the basic things. If you do not have the fundamentals down, then this can prevent you from achieving your goal. So, the first thing to ensure is that you are in proper running form.

Work on your Form

While the nitty-gritty of running forms might depend on each person, this image showcases the most important parts to remember.

Along with that, you should also remember these for a good running form:

• You can use shorter strides at a faster cadence to conserve energy.
• Engage your core and lean ever so slightly forward so gravity can help you propel forward.
• When swinging your arms, go as high as your hand reaching your chin, and then towards your lower back to give you as much momentum as possible.
• Don’t let your hands cross the midline of your body. Keep them swinging forward, not to the sides.
• Try to avoid rotating your torso.

The proper running form helps you get the most out of each stride. But more on that, you can avoid injuries which can hamper your training.

Run More Often

One of the most basic concepts on how to run faster is to run more often. In this way, you build your muscles faster and more efficiently. Of course, this can be a challenge for a lot of people who spend most of the day at work or taking care of the house.

With that in mind, here are some ideas on when and how to run more often:

1. The easiest is to wake up a bit earlier to get an hour or two of exercise before going on with your day.
2. You can also do your training after work for example instead of going out for drinks or dinner.
3. Try to do a longer training session during the weekend or during your breaks.
4. If you are fortunate enough to be just a few kilometers (or miles) from work, you can choose to run instead of taking your car or commuting. Just make sure to have a change of clothes prepared.

Ideally, you should be able to run four to five times a week. This gives you ample time to recover and spend time on your personal life as well.

Picking Up the Pace

When you are training to run faster, you don’t just go out and run to your heart’s content. You should set goals and specific training sets. Here are three things you would want in your running plan.

Tempo Training

A tempo run is done at a slower pace than you normally would be. This would help develop the anaerobic threshold of your body. This basically means it builds up your ability to sustain a higher pace for a longer time.

You can start by going easy for the first 5 minutes then run at a comfortable pace which should not be too easy where you can still converse with someone and shouldn’t be too hard where you’re gasping for air. Think of it as running a race pace for about 10KM.

Interval Training

Now, this is the favorite of many runners out there (sarcasm font). Interval training involves running in all the different heart rate zones in pre-ordained times.

Here is a beginner example of interval training:

1. Warm-up by jogging for 5 minutes. So, this is in zone 1 of your max heart rate.
2. Immediately after the 5 minutes are up, you run hard at zone 3 of your max heart rate for 30 to 60 seconds.
3. This is then followed by 30 seconds of running at zone 2 of your heart rate.
4. Repeat steps 2 and 3 three times then cool down for 5 minutes before ending your session.

Include this in your training plan at least once a week.

Hill Training

If there’s a hill close to you, take advantage of it! Use gravity to benefit your goal of running faster. This is a good way to build your strength and explosiveness.

So, once you have chosen your hill (to suffer on), do a 10-minute warm-up first. Then run up the hill, hard! Repeat these 5 to 6 times and keep your speed up the hill consistent.

As always, don’t forget to cool down before ending your session.

Work on other Areas

Training to run faster is not just about running (gasp!) You’d want to make sure that your entire body is ready for the challenge. And it starts at the core of you; literally.

Train your Core!

There are a lot of great core training exercises. This includes:

• Planking
• Bridge
• Push-Ups
• Lateral Leg Raises
• Mountain Climbers

Lift those Weights

Lifting weights is not just for body building, this can help you run faster as well! By doing the right exercises, you can build up your muscles to strengthen your body. Not only does this give you more speed, but it also makes you more durable so you can avoid injuries.

• Bent over rows
• Deadlifts
• Lunges

Stretch!

Another important aspect of training to run faster is to do proper stretches before your exercises. This prepares your body for the rigors ahead. It would ultimately help you perform better and again, avoid injuries.

Some runners think that the usual 5-to-10-minute warm-up at the beginning of the session is enough. The two things aren’t interchangeable. Always remember to stretch then do your warm-up jog.

Take Care of your Body

If your goal is to run faster, the real idea here is to improve your body to the point that it can perform at optimal levels. It is not just about running and exercising. It’s about listening to your body and giving it what it needs.

Basically, training to run faster doesn’t just happen in the gym or out in your course. It is an adaptation to a lifestyle that helps develop a healthier body. And that includes what you put in it.

Eat Right

A well-balanced diet is necessary for your training. This means good amounts of whole grains, fruits, and vegetables. Add some lean meats for protein and healthy fats. Carbohydrates help fuel your body during training sessions and protein build up muscles.

A sample meal plan would be:

Day 1 Meal Plan

• Breakfast – Oats, banana, and berries
• Lunch – Broth-based soup with garden salad
• Dinner – Pasta with tomato sauce

Day 2 Meal Plan

• Breakfast – Bagel with butter and banana
• Lunch – Chicken breast sandwich topped with vegetables
• Dinner – Pizza and boneless chicken

Day 3 Meal Plan

• Breakfast – Oats, banana, and strawberry
• Lunch – Mixed greens salad with sliced chicken breast and olive oil
• Dinner – Baked eggplant with ground beef (lean)

 

You can also have a glass or two of beer or wine after dinner. It’s also good to take a cheat day every now and then to essentially keep your sanity. Remember, you have to be happy with what you are doing so you can stay motivated to keep doing it. So, reward yourself.

The key to everything is in moderation. You can still eat and drink, but do not overdo it. That being said, don’t overdo your diet as well. Sticking to just all fruits and vegetables is equally as bad because your body does not get the right fuel it needs to train.

If you have the capability, you can also opt to go to a professional nutritionist so you can get your diet down perfectly.

Get enough rest

Taking care of your body is just as big a part of the actual training. Don’t run yourself to the ground. Give yourself rest days so your body can recover. Going all out every day will drain you of your energy and eventually, you won’t be running faster, but slower. In the end, you might get injured as well which no one would want.

Conclusion

If you want to run faster, you have to make a promise, a dedication to yourself and your training to help build your body in a healthy manner. Even if a podium finish evades you, you will still be rewarded with a healthy body that you can be proud of.