Running: How to cut your run time in half?

After you have been running for a little while you will have built up an endurance base, and may now be ready to focus on a new target – running faster. There are different ways to improve your pace during training runs and during races. Here’s how you can cut your run time in half.

How to cut your run time in half

Prepare for discomfort

These tips from verywellfit.com will have you running faster in no time. Some beginners have a hard time running faster because they are afraid of feeling uncomfortable.

One of the first steps to getting faster, however, is to learn what it feels like to pick up the pace.

When you push yourself during speed training, expect to get breathless and feel your leg muscles burning.

It may feel strange and uncomfortable at first, but you will quickly get used to the feeling and maybe even start to enjoy it.

READ MORE: PE activities to do at home: Eight PE activities to do in quarantine

READ MORE

  • How to lose visceral fat: The best exercise to shed the harmful fat

Run more often

In most cases, increasing your weekly mileage will help you improve your overall speed.

For example, if you run once a week but also take part in workout classes most other days, you may see improvement by switching a few workout classes to running days.

Some runners run every day, and while that may work for you, you will need at least one day’s rest in the week.

To achieve your goal of running faster, try to run at least two to three days a week.

READ MORE

  • Is Joe Wicks on today?

Count your strides

If you can increase your stride turnover, you will probably be able to run faster.

To determine your stride turnover, run at your normal five kilometre pace for 30 seconds and count each time your right foot hits the ground.

To increase stride turnover, start by running for 30 seconds at your current rate, then jog for one minute to recover and run for 30 seconds again, trying to increase the count this time.

Focus on taking quick, light, short steps and repeat five to eight times, trying to increase your rate every time.

DON’T MISS: Sport on TV: The best Manchester United documentaries fans can watch
Sally Nugent accused of sharing pic which ‘breaks lockdown rules’ 
Stomach bloating: The quick exercise proven to stop bloating

Do speed work

Speed work is one of the smartest and quickest ways to improve your pace. One way to do so is to practice structured intervals.

For example, you can run 400-metre repeats. After a warmup of five to 10 minutes, alternate between running one 400-metre lap at your 5k pace and jogging one slow, easy recovery lap.

To achieve the best results with speed work, it helps to run at the specific pace you will be running during your next race.

There are other workouts that you can rotate into your training, which can be done on a track or treadmill to help accurately measure the distance.

Introduce hill training

Running up hills will help improve running efficiency, which will lead to faster running. You should incorporate hill training after having built up an endurance base.

Try to work a hill repeat session into your running once a week. Start with a 10 to 15 minute warmup of easy running.

Find a hill with a moderate slope and run up it at hard effort. Keep your effort consistent and don’t let your running form fall apart.

Start with five to six hill repeats and add one repeat every week, with a maximum of 10 repeats. Hill runs can also be combined with a tempo run.

Source: Read Full Article