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20 Ways to Run Faster

20 Ways to Run Faster

Welcome, brave challenger. You want to run faster, do you? If so, you’re in the right place! Apply these 20 ways to run faster than you ever thought possible and blow past your competition quicker than you can say, “undelay!”

1. Do it right

Proper form is step one to any exercise plan. Watch some videos of the best runners in the world and pay close attention to how they carry their body forward with efficiency. Keep your gaze forward, maintain a tall and relaxed posture, swing your arms forward and back, and strike the ground with the mid-foot under your hip. If you have a knowledgeable training buddy, have him/her observe your form and identify any weaknesses that you need to work on. This will help you learn to move mindfully with purpose.

2. Fast and furious

Crank up the intensity by performing sprints two or three times per week to boost your speed and make your workouts more convenient for your busy schedule. If you live in a neighborhood that includes light-posts on your side-walk, you could turn to perform a high intensity interval training (HIIT) workout by sprinting to one post, jogging to the next one, sprinting to the next one, and so on.

3. Strengthen your core

Strengthen your core muscles to run smoother and faster (and develop a nice set of abs!). The plank hold is one of the most effective core exercises for beginners.

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4. Pace yourself

Running full speed ahead every day is a sure-fire way to burn yourself out in a hurry, so make sure you vary your workouts to include low, medium, and high training intensities to avoid burn-out. You could alternate your pace during a single workout session to include a brisk walk, a moderate jog, and a hard sprint. This will also help you make your training more fun and interesting.

5. Less is more

Keep your training attire nice and light so you can move with ease. Try a minimalist pair of sneakers on for size if you are serious about your results.

6. Run to the hills

Take your workout outside and uphill for fresh air and a change of pace. Hill sprints are one of the most effective ways to develop speed and muscle strength. Find a big hill in a neighborhood park and run sprints to the top. Walk back down for a brief cool-down before doing it again. Repeat for 5-10 circuits depending on your experience level for a fast and convenient workout that will help you run faster. If you live in a big city without a park, you might want to consider treadmill hill sprints, a fast way to burn fat.

7. Focus forward

Keep your gaze focused forward with your eyes looking straight ahead to run faster and crush your previous personal record.

8. Lose weight

The less weight you carry, the faster you will be. Of course, if you are already at your ideal weight, this point doesn’t apply to you, and please talk to your doctor if you have any conditions before beginning a weight-loss plan.

9. Train for strength

Squats and lunges are your friends! Not only will they give you a booty to be proud of, but they will also develop strong legs that will be better able to move your body quickly and with ease. Perform the following home body-weight resistance training session two or three times per week:

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I’m also including push-ups and wall-pulls or body-weight rows, because it is important to perform a balanced strength training routine that covers every major muscle group. Wall-pulls and body-weight rows are beginner pull-up replacement exercises that you can do in the comfort of your own home.  The push-ups, pulls, and rows will help you build upper body strength and toned arms.

Perform 2-3 sets of 10-20 repetitions of each exercise based on what is appropriate for your experience level and rest for about 1-2 minutes in between set. Click on the exercise name to check out a demonstration video.

10. Jump up and down

Invest in a jump-rope, crank up “Eye of the Tiger,” and channel your inner-Rocky! Jumping rope is one of the best ways to develop fast feet (and it’s not difficult to see how fast feet might help you run faster). You’ll also develop your coordination and balance, which will help you move with purpose and grace.

11. Get loose

Get on the floor and start stretching! Perform some gentle yoga poses, especially for your hips and legs, after every single training session. Your body will thank you with less soreness and more flexibility. Click here to check out a full cool down yoga routine you can do at home.

12. Fuel your body

Eating junk food before your training session would be like pouring sugar in your gas-tank before the family road-trip. Eat some carbs in the form of whole-grains and pasta for long-lasting energy that will carry you through your workout.

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13. Keep a journal

Running without purpose will take you nowhere in a hurry. Invest in a journal specifically for the purpose of recording your workout results so you can keep yourself accountable and on track. Write down the details of every training session and give yourself the goal of improving in some way every single day. Keeping a training log will also keep you encouraged, because you will have a written account of how much faster you are becoming.

14. Find support

Strength in numbers is a powerful concept. Find support from some friends or family who also want to run faster. Invite them to run with you for some friendly competition and social support that will help you stick to your workout plan. If you don’t know anyone who would like to join you, the internet is a great place where you can find support anywhere in the world. Search for message boards and support communities of like-minded folks, because you are not alone (far from it!).

15. Push yourself

If it was easy, everybody would do it, so please realize that you must push yourself beyond your comfort zone. I know getting all hot and sweaty might not sound like fun, but it is necessary if you want results. Assuming a scale of 1-10 describing how you score during the training, you should aim to discontinue the exercise around #7. You should feel challenged, but not exhausted. Keep a training journal and give yourself the goal of improving yourself every day. Improvement can come in several forms, such as: a faster mile, a longer run, or an additional sprint circuit.

16. Drink coffee

Caffeine has been proven to improve your workout intensity and speed. Just make sure you don’t dump a mountain of sugar in your brew: instead, add a splash of milk and dash of cinnamon for a healthier and more delicious caffeine fix.

17. Get psyched

Grab your iPod and crank up the volume! Choose some training tunes that will get you psyched and let workout know who’s the boss (you!).

18. Mix it up

Apply all of the different workout styles I’ve mentioned here to keep your training fun and interesting. Do some body-weight resistance training to build strength and burn fat. If you’re in a hurry, give your body a quick hit with some sprints uphill or upstairs. Take a breather by going on a nice brisk walk at the park with your lover or pet. And don’t forget to train your core and flexibility so you can improve your balance and posture, which will help you run faster (and with purpose!).

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19. Rest and recover

Pushing your body constantly without pause will result in exhaustion at best and injury at worst. Take at least two rest days per week where the only training allowed is a nice walk or some gentle yoga poses. Make sure you’re getting around 6-8 hours of sleep every night, because studies show that consistent sleeping patterns produce quicker reaction times and faster race finishes. If you have a tough time getting enough shut-eye at night, check out this simple strategy for better rest in less time.

20. Be patient 

Rome wasn’t built in a day. Keep moving forward in the direction of your goal and I promise you will reach it. Consistent hustle always wins. (Write this mantra down and put it somewhere you’ll see it every day if you could use a positive reminder!)

Have any other tips?

I hope the above twenty ways to run faster will help you become faster than you ever thought possible. If you have any additional tips for increasing speed that you’d like to share, leave a comment below because this would benefit everybody!

More by this author

Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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