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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!

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Daniel Wallen

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

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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