how to increase running speed?
816590
You first start by starting to run at your own pace and then you gradually increase it by going faster and thinking about going faster its all in the mind. Well thats what i did and now I run faster then i use to...
860189
What event do you do?\nYou can't just jump into hill runs, you have to build your endyurance up, most people who are doing hill runs right ow already did cross country or have 1st phase periodization completed.\n\n1st things. Hill running\naim for a "bouncy" style, good knee lift and maximum range of movement in the ankle.drive hard, pushing upwards with the toes, flexing the ankle as much as possible, landing on the front part of the foot and then letting the heel come down below the level of the toes as the weight is taken. This stretches the calf muscles upwards and downwards as much as possible and applies resistance which overtime will improve your power and elasticity. look straight ahead as you run (not at their feet) and ensure your neck, shoulders and arms are free of tension. Hill work results in the calf muscles learning to contract more quickly and thereby generating work at a higher rate, they become more powerful. The calf muscle achieves this by using more muscle fibres, around two or three times as if running on the flat. The "bouncy" action also improves the power of the quads as they provide the high knee lift that is required.when competing in your sport/event, it can mean higher running speeds and shorter footstrike times.\n\nHill workouts\nShort hill is one which takes no more that 30 seconds to run up and has an inclination between 5 and 15 degrees gradient. The energy source on short hills is entirely anaerobic. You should focus on a running technique which has vigorous arm drive and high knee lift, with the hips kept high, so you are 'running tall', not leaning forwards. 8 to 10 repetitions over 50 metres (sprinters and hurdlers) \n\nMedium hill is one which takes between 30 to 90 seconds to run up. This is the length of hill is a good distance for the middle-distance runner, because it combines the benefits of the short hills with the stresses on local muscular endurance and tolerance of lactic acid. \n\n Long hill is one which takes from 90 seconds to three minutes plus. most of the energy comes from aerobic sources, but if parts of the hill are steep and you are running them hard, there will still be an accumulation of blood lactate. There will be local muscular fatigue in the leg muscles, and possibly in the abdominal muscles too.\n\nStrength development\nSession 1\nNeed a hill with a slope of approx 10% and a length of 200 metres to 400 metres \nRun up at approx 5km pace with rapid stride rate and good knee lift \nRecovery. jog back down \nStart with 2 sets of 4 repetitions and gradually increase over time \n\nSession 2\nNeed a hill with a slope of approx 5% and a length of 1km \nRun up at approx 10km pace with rapid stride rate and good knee lift \nRecovery. jog back down \nStart with 3 or 4 repetitions and gradually increase over time \n\n2nd thing. \nSprinting, again depending on event I could give you specific workouts but I'm only guessing here.\n\nFlexibility and a correct warm up will affect stride length and frequency (strike rate). \n100 metres 10 × 30 metres at race pace from blocks with full recovery\n3 to 4 × 80 metres at race pace with full recovery \n\n400 metres 5 × 200 metres at goal race pace with 10 seconds recovery\n4 × 400 metres at 2 to 3 seconds faster than current race pace with 2 minutes recovery \n\nHope this helps if you need more or can give me more specific info email me.
444393
If you are determined to begin to jog, it is important to start very slowly.  The impact that your knees and legs will absorb is great.  To offset that, try running on grass or track, if that's an option.  Running on asphalt or concrete more than 2x a week is going to be stressful on your body so the softer surfaces will lessen that shock.  \n\nI would also strongly suggest a good pair of shoes.  Your local running store can look at your current shoes and the shape of your foot and foot strike (how your foot lands on the ground) and fit you in a proper shoe for what you are doing.  They sometimes cost a little more but the service is well worth it.  (Your feet and legs will thank you.)\n\nStart by running 1-2 minutes, then walking for the same period of time.  As you begin to get into shape, increase the time running and decrease the walking time.  Before you know it, you'll be running the entire time.  Once you start jogging without stopping you can begin to increase the distance.  It is important not to increase distance more than 10% per week to allow your body to adapt to the additional stress.\n\nGood Luck!
448962
Before you can get fast you have to have a strong base. Start by going on longer runs, maybe 4 or 5 times a week. And stretch nightly. Continue do build up your endurance for about a month or so, along with lifting weights... its important that you have a strong core, so do a lot of abdominal exercises. To become faster it wont happen over night, treat your body like your temple and make friends with your running shoes.
450458
Run more and run with faster than you people in order to make you run more and faster.\nGood Luck...:)
910578
First thing...  People have the tendency to hold their breath when they run. So remember to consciously make yourself breathe in and  breathe out.... \nSecond run/walk/jog at a comfortable pace for a couple minutes then push yourself to increase the pace as fast as you can for 30-45 seconds. Then relax and run/walk/jog at a comfortable pace again. \nContinue this and as you get stronger increase the high-speed intervals to 1-2 minutes-even more. \nInterval training is the best way to increase endurance and is most effective form of cardiovascular exercise.\n\nGood luck\nHope this helps!
996550
start with running short distances, then walking a longer distance.  As you get into better shape, you shuld be able to run for longer.  Start off using a treadmill or running on dirt or grass, it is much easier on your joints than the pavement.  \n\nGood luck, and happy running.
707786
Swat and straight leg dead lift (hope you know what that is<<) every other day. dont run long distance that doesn't help with your speed just stamina if you want to get faster go short sprint with explosive running like a 40 to 100 yard dash. Time yourself and try to beat your best time every run.
493276
If your only goal is improving your 40 time, concentrate strictly on running sprints. The resistance band mentioned above is a good idea, but there are other ways also. First, you can use a weighted vest when you run, and it should help you some. The best method I've seen is using a runners parachute. If you haven't seen one, it is a small parachute attached to a harness that you wear on you chest/back when you run. When you take off, the wind catches the parachute which causes heavy drag/resistance. It operates on a similar principle to the resistance hose, but it doesn't have the limitations that come with tieing yourself to something. I had a couple friends who used them in high school, and they had real nice 40 times (4.3 - 4.5). Of course, they had natural speed to start with, but they used to train with the parachute almost every day. Hope it helps you.
1155223
Got to increase your VO2 Max, that is, the volume of oxygen your body can process in a given time.  When you're out training, switch back and forth between a steady pace and brief spurts of very fast running.  The trick is to keep your heart rate at about 90% of max.  Only do this if you're already in decent shape.
1060049
Fartleks work wonders.  Warm up run (5-10 min) followed by (1) 200m sprint, (2) 400m at 5k pace [repeat 6-10 times] then cool down.
60669
daily stretching, light weight workout, daily runing\nlay off the junk food, get plenty of sleep, find someone to take some pitches from you. start slow 25 or so build up your endurance, work on location of pitches and variance of speed.
399210
Try running slower.  Work on distance first and speed sometime down the road.  If you are brand new to running and haven't been active, try a beginning running program that mixes walking and running like the couch to 5K plan:  http://www.coolrunning.com/engine/2/2_3/181.shtml
359802
You can start by jogging then you need to increase the speed at which you run each day! Push your self until you feel as though you are going to pass out and die! Then after that keep that up until it gets easy and then start all over again! That worked for me after i started playing indoor! Hope it helps!
1079637
Interval training is a good way to improve running times.  It's easiest to do speed play on a track, if you have access to one.  You can start with a simple one lap fast, one lap recovery.  And repeat.  Once you get the hang of that, try 2 laps fast, one lap recovery.  Then 3 laps fast, one recovery and finally 4 laps fast, one recovery.  Don't forget to warm up and cool down.\n\nIf you don't have access to a track, you can use some other measured flat course or a treadmill.  Another way you can do intervals is by time, like 1 minute fast, one recovery, etc.\n\nHill running is also kinda like speedwork in disguise.  Try to maintain your speed when running up a hill.  That will help you to run faster.\n\nRunner longer can also help you to run faster.  One long run per week would be good.  A good guideline to avoid injury is to increase your distance by 10% per week.  If you regularly run 5K, a long run up to 10 miles would be good.  Keep the pace slower on the long runs, but you will find that it will help your speed on shorter runs.
766068
well running by now wont help you. only 1 thing can help you within 2 days\nStretch 3 time a day till your meet and your stride will dramtically increase\nstretch for 2 seconds and repeat this 10-20 times\nDO this for all your normal stretches \nMake sure your breath in and out\nthe first few time you do this it wil ltake you a long time and you will sweat alot but as you get more edpirenced you will be cokme more efficent\nthis will lenghten you stride dramatically and possibly help your race this weekend
921156
Coming from someone in the Army whose weakness is running as well, I can suggest a few things that have helped me to bring down my run time.  Obviously the only way you can get better at something is to practice it over and over again.  I found a couple of things that have helped me bring down my run time.  I would usually break up the week and plan on doing a longer run one day (say 3-5 miles in the beginning).  Another day I would run two miles on a track to warm up and then run what is called a fartlek run.  See the link and search for the description.  The third day I would do something like an interval run.  Again, see the description in the FM.  The biggest thing I think is to also give your legs a day off in between.  Running heavy every other day seems to work well from my perspective.  The only other suggestion I have is for you to find someone who runs a little bit faster than you and run with them on a constant basis.  If you have someone to keep up with, it will make you run faster.  If you have any other questions, feel free to e-mail me.