5 Ways to Run Faster
If you’re already a runner, you might focus your training on running a longer distance, extending the 5k weekend runs to a 10k or a 10k into a half marathon. But sometimes your goal is to be able to run faster. Getting that 5k under 20mins or a 10k under an hour is great motivation to go out and train. Here are some tips to run faster.
Train at Race Pace
Pick the pace you aim for and introduce intervals at this speed. Intervals are workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods. Researchers have found the low volume, high intensity approach of HIIT training can boost your speed and fitness. Increasing the intensity of your training can increase the risk of injury so its best you take it slow at first and ramp it up as you feel stronger.
Find a Fast Race
No two races are the same. Each have variable conditions that you need to adapt to and tweak your training for. Races that are flat are ideal for running a fast time and there’s plenty out there. The Wexford Half marathon and 10k has proven itself over the years as Ireland’s record breaking course. In 2012 a Guinness world record was broken in retro running! Individually people have consistently got PB’s. In 2016: 68% of half marathon runners PB’ed and in the 10km 70% PB’ed. Wexford is a fast course.
Understand What Works Best for You
Runners have certain preferences in their training and its important to know your strengths. Whether you prefer running at night or in the morning can determine whether you run a fast time or not. Races like the Night Run Dublin could be ideal for those you perform under the cover of darkness.
Check out our post on the Best Time of Day to Run
Train beyond whats needed
You may be focusing on a fast 5k time, but that doesn’t mean you should forget about your long runs. Longer runs develop aerobic fitness and improve running technique and economy. This means you’ll have more in the tank for your desired distance and be able to push harder come race day. No matter what event you are training for, spending extra time on your feet has great benefits, in both the long and short-term.
Train with a group
For many, running is peoples release from the world. Headphones in and pound the pavement to relieve themselves of day to day stresses. But running with a group has its benefits for running faster. Not only does it provide camaraderie and accountability but a group training in intervals can increase your speed as you’ll learn to run hard when required in a race, not just when you’re ready.