How to become a faster runner

For novice runners, the correct step after "starting a regular run" is "try to run faster." Actually becoming a faster runner is not as difficult as you think. We will divide it into 2 parts and introduce some classic suggestions from professional coaches to everyone:

1. Prepare a weekly running schedule to make your training more programmatic

As long as you often run without injuries, you can get ready to start running faster. The first is to incorporate more strategies into the training schedule. For example: You will begin to do some targeted training and consider increasing strength and recovery during simple running. Schedule 4-5 runs per week. All these running should be done easily at speed - almost 5 in 1-10. (Eventually you will add a long-distance training and a speed training to this plan - but that's all after.)

2. Register for and train for a 5K race

Giving yourself a goal will help speed things up. A game will give you a training target time and distance. 5K is a relatively easy distance for newcomers, and there are many choices. If you don’t want to participate in 5K at all, consider another pace goal and target date (5K is also the best choice for getting started with pace training).

3. Run once a week

Running longer can exercise your aerobic capacity, making the cardiovascular system more efficient and providing more permanent motivation for your legs. All of these are the keys to running faster. So, if you haven't started a long day of running every week, you're going to add a little distance every day from now on.

Run a long distance run 3-5 times a week. Calculate the average distance in the last few weeks by an additional 5-10 minutes. It depends on how the body feels, adding another 5-10 minutes every few weeks.

4, now you are ready to mention a little speed: after the end of the easy run, add some 100m speed run

Before you transition to more formal speed training, this is a way to experience faster, better (not too scary). This helps newcomers become more efficient runners.

After the easy run, 4 more acceleration runs are added. Start with a jog, then gradually increase your pace until you reach your fastest speed, then slow down gradually until you stop. Each set of accelerated runs should last a total of 20-30 seconds. 45-90 minutes rest between each group.

5, practice negative deceleration method, that is when the end of the pace is faster than the beginning

From here, you will have to do speed training once a week (replace one easy run) and practice using negative deceleration.

To complete training at a faster pace, you need to set a typical easy run distance - say 5 miles (about 8km) - and start with a typical easy run. The first two miles (approximately 3.22km) were paced with ease, followed by a 3 mile (approximately 4.83km) with a faster pace - for example, 9.5 or 9 minutes per mile (approximately 1.61km). After you start 2-4 weeks of accelerated running, you can begin this exercise.

This exercise will make your body accustomed to running harder when already tired. Like other kinds of speed training, these can also allow you to exercise one of the most difficult parts of the process that runs faster - the mental discomfort that results from running harder.

6. After a few weeks of accelerated running and negative deceleration training, you can start a speed training with a custom pace and intensity.

Fartlek is a Swedish word translated as "speed play." Fatrac training is great for runners who are just starting speed training because it doesn't have a rigidly defined pattern - everything is customizable to you.

This is another speed training once a week. According to your own health level, you can perform six groups of 30-second repetitive training, and each time you complete one group, you can relax and jog for two minutes. Or do 10 groups of 1 minute repetitive training, and each group completes a rest for 3 minutes. When your body adapts to run faster, you should gradually reduce the recovery time required for each group.

Remember that these exercises should not be exhausted or very scary. They should last for a short time: The entire time needed to start your speed training should be 20 minutes! The purpose of speed training is to give you the opportunity to practice faster, so that you can begin to be physically and mentally accustomed to running harder.

7, to understand the lactic acid threshold. Don't be afraid

When you train really hard, lactic acid is released into the bloodstream. It will make your legs tired and heavy. The individual lactic acid threshold for each runner represents the maximum amount of lactic acid they can handle and clear in their working muscles. This amount can tell you clearly how long you can run without stopping before any injury.

So, if you can raise your lactic acid threshold, then you can run faster.

8, start running with lactic acid threshold to increase your lactic acid threshold

After you start festing once a week for Fastlek for 2-4 weeks, the lactic acid threshold should also be your weekly speed training.

Before starting the lactic acid threshold run, warm up for about 1 mile (about 1.61km), run for 15-25 minutes, and then jog and adjust to relax 1 mile (about 1.61km). The pace for most of your running time should be quite challenging, but it can still be done - about 8 in the 1-10 range, or if you use a heart rate monitor, it's about 85 for the maximum heart rate. -90%.

This threshold "is the pace at which you can produce the maximum amount of lactic acid your body can remove from muscles and blood." By training at (or near) this pace, you can remove lactic acid more effectively.

9. Add a little strength training every week

Strength training not only helps you to be faster and more powerful, it also changes the state your body maintains during the game (ie, running). It can minimize the risk of injury. Experts suggest spending more time strengthening your lower limbs (hamstring, quadriceps, and gluteus) and core muscles.

This does not mean that you need to spend a lot of time in the gym to exercise a great weight. As long as 1-2 times a week for 7 minutes of freehand strength training, of course, you can do at home.

10, give yourself some necessary recovery run

After a hard workout—whether you’ve done a lot of speed training or long-distance running—you can turn a routine exercise into a recovery run. These should be the slowest days of your week, and should be done at "very comfortable" pace - about 2 or 3 in the 1-10 range. The purpose of these runs is to "actively restore, maintain mileage and spend time on your feet."

11, in addition, also have to arrange some rest throughout the day

It is difficult for the runner to sit on the couch, but your body absolutely needs to repair those damaged muscles. Full recovery after training is the only way to get healthier and run faster! And this will only happen if you really let the body rest. Proper rest also minimizes the risk of over-training and injury.

12. Make sure you are supplying your body in the right way

You don't have to follow a particular diet or do anything super special. You just need to remember to make sure that you eat a balanced diet consisting mainly of whole foods.

Your body needs high quality food. Therefore, no matter what your diet plan is, you must ensure that you can eat vegetables, fruits and enough protein.

When you start training harder and harder, you may want to learn more about the effects of carbohydrates, fats, and proteins in your diet, and consider the benefits of regular snacking and meals for your state.

13. Don't forget to keep track of everything so that you can see - and celebrate - that you are getting faster and faster!

Keep track of each training—distance, time, pace, and how it feels—so you can see what progress has been made during this period. This will help you assess your training as you run. For many people, when they are aggressive, they can look back and see how their progress can help motivate them to continue.

Finally, go to the game quickly and let others see you