Do you want to run faster? You can build up natural speed from running over time, but there are other ways to improve your time and distance.
Check out 10 simple tips to help speed up your performance.
1. Fuel Your Body
Most people know that food gives you energy, and it is important to harness that energy before you go for a run. Stick to carbs and protein; carbs will help to fuel your muscles, and the protein will help to build them up and make them stronger.
Check out some healthy and tasty snacks that have specifically designed as a pre-run snack.
2. Drink Coffee Before You Work Out
If you need an energy boost, try to drink coffee about an hour before you start your workout. This will help to improve your endurance, helping to to build up your speed and stamina. Another option is beet juice, which may help improve oxygen flow in your body.
It is worth noting that studies have shown that over two-thirds of Olympic athletes use caffeine before exercising to improve their performance.
3. Cool Down After Your Workout
Your exercise routine shouldn’t be over until you have spent some time doing cool down stretches. This will help to relieve muscle tightness, so your body is prepared and ready for next time you run. There are lots of different types of stretches that you can do after your run, so try a few out and choose a routine that works best for you and your body.
4. Use A Foam Roll After Running
If you run regularly you may notice that your leg muscles often feel tight and sore. Using a foam roll after a workout to massage your muscles will help to loosen them up and remove the tight feeling while you run. Check out some different exercises you can do using a foam roll.
5. Do Yoga
Most people believe yoga is good for the body, but it can be particularly beneficial to runners. Regular yoga helps to relax your muscles and shoulders, relieve back pain and open up any tightness in your hip.
6. Practise Prehab
If you run regularly, it is important to make sure you are doing everything you can to prevent running injuries. Warming up and stretching are great ways to do this, but there are also specific exercises that you can do to protect areas that are injury prone, such as your ankles and knees.
7. Stretch To Run Faster
There are actually stretches that can help you to become a faster runner. They will also help to improve your overall flexibility and strength over time, so add them to the wind down exercises you do after your run.
8. Get A Good Night’s Sleep
Getting a good night’s sleep is essential to a successful run. Without enough sleep, you can lack energy and may find yourself feeling sluggish during your run. Aim to get between seven and nine hours of sleep a night to make sure you are on top form for when you exercise. Experts also say lucid dreaming could help you to run faster, although many people are unable to control lucid dreaming.
9. Cross Train For Strength
Cross training can help to improve your core, quads and upper body, improving your overall body strength. Studies have shown that riding a stationary bicycle can improve speed for runners, so it is worth adding cycling to your workout routine.
Check out some great cross training exercises for runners.
10. Make Sure You Are Hydrated
If you exercise regularly, keeping hydrated is key. If you run when you’re thirsty, you may encounter muscle cramps and fatigue. Make sure you always carry water with you, even when you’re not working out to make sure you are well hydrated when you exercise.