How to Run Faster: A Beginner's Guide
For beginners, the first goal is often to achieve a new distance. Once you've done that, you might want to run that same distance faster. Here's how to get started.
BETJRZYApr 28, 20254 MIN READ
How to Run Faster: A Beginner's Guide
For beginners, the first goal is often to achieve a new distance. Once you've done that, you might want to run that same distance faster. Here's how to get started.
Getting Started
- Start small : As with any new physical activity, you should start slowly to give your body time to adapt1. Running two to three times a week is a good start.
- Start slow: Running slowly means you can run for longer without getting tired1. Running slowly and pacing yourself will improve your speed over time.
- Set realistic goals:Following a training programme is a great idea for beginner runners, as it gives you something to work from. If you make running part of your routine, this can make it easier to stick to.
- Run-walk method:Try running at a comfortable pace until it becomes too much, and then slowing down or switching to a walk. A pattern such as running for two minutes and walking for one is often recommended for new runners.
Improving your running form
- Basic form: Focus on good running form and mechanics to help you avoid injuries so that you keep progressing in your training. You need to lift your knees, drive your arms, and stand tall with good posture.
- Arms: Keep your arms pumping forward and back so that you avoid crossing the vertical centerline of your upper body with your arms as you swing them.
- Feet: Focus on landing mid-foot underneath yourself. Avoid a kicking motion.
- Cadence: Work your cadence up over a period of weeks. The industry standard is 180 steps per minute, but this rhythm takes time and practice.
Additional Tips
- Build muscle: Strength training can help you build stronger muscles and improve your speed and overall performance. Target your leg and core muscles with resistance training, two to three times a week.
- Add sprints: Fartlek runs are a great way to train to run faster. A fartlek run consists of alternating between sprint and recovery runs.
- Warm up and cool down: Always warm up and cool down.
- Fuel your runs: Eat a nutritionally balanced diet.
- Make time for recovery: Get proper rest to prevent injuries and help your body recover after a run. Ice your muscles and joints down after every run, if you can.
- Find safe routes: Plan some local running routes that you can follow in various weather conditions at different times of the year – and which feel safe for you and are traffic-free wherever possible.
- Good quality shoes: Having proper footwear to support your body as you run can increase your overall speed and comfort.
- Be persistent and consistent
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