What can you do to run fast? How to run faster? These questions arise in most people’s minds. Whether for exercise or competitive sports, running fast is a skill that should be practiced. Brisk running is beneficial for health and helps keep the body fit. In racing, everyone wants to win by running the fastest. But what can you do to run fast, or how can you improve your speed? Today, we will share some great ways by which you can run faster.
Table of Contents
How to Run Faster
Steps to Follow
First Week:
Initially, you won’t be able to run very fast. You need to be patient. Start by practicing brisk walking instead of running during the first week.
Second Week:
After a week, you’ll develop the habit of brisk walking. In the second week, try running for 10-20 minutes and take short breaks as needed. It might be difficult at first, but gradually it will become a habit.
Third Week:
In the third week, try increasing your running speed a bit more. Run for 30 minutes instead of 10-20 minutes.
Fourth Week:
By the fourth week, you’ll notice that your running speed has increased compared to before. Success doesn’t come immediately; you need to give it time. By gradually increasing your running speed each week, you can build a habit of running faster.
Tips to Improve Running Speed
Change Your Strategy:
Try to run with your body straight. Avoid leaning forward from the waist. Focus on running with your feet landing beneath your body, not in front of it. The stress of running should fall on the midfoot, not the heel. Pressure on the ankle slows down your pace and increases the risk of injury.
Adapt to the Speed:
Running faster requires your body to adapt to the increased speed. Start by running at a normal pace. Stop and catch your breath, then run briskly for 80 to 100 meters. Walk for a while to return to your previous pace.
Build Endurance:
Long-distance running requires practice. You can’t suddenly run hard and far one day and expect results. Gradually increase the distance you run each week.
Wear New Shoes:
Running barefoot is not recommended. Change your shoes after running 300 to 500 miles. Worn-out shoes increase your risk of injury. Choose shoes specifically made for running.
Exercise:
You can improve your running style by practicing two exercises. One is to balance on one leg while cross-legged. This can be done three to six times in a row without tilting. The second exercise is to lie down with your feet straight on the floor, placing the palms of both hands under your lower back. You can do this exercise three or four times in a row.
Make a Daily Chart:
Before starting a fast running strategy, create a plan. Decide how far you will run over a certain number of days and in how much time. Use a notebook daily to record the time and distance you run. Follow this notebook regularly.
Develop Good Sleeping Habits:
Regularly getting 7-8 hours of sleep is essential to keeping the body healthy. Adequate sleep gives us peace of mind and energizes the body, which helps you run faster. If you don’t get enough sleep consistently, you won’t be able to focus on the next day’s run.
Drink Plenty of Water:
The key to running faster is staying hydrated. When we run, our body loses water, so it’s very important to drink water half an hour before running. This increases your performance and provides the energy needed to run faster. The body needs a lot of water to stay healthy and fit.
Keep Healthy Food in Your Diet:
If you want to run faster, include healthy foods in your diet. If you’re not healthy, you cannot run fast. To keep the body healthy, we need to eat protein-rich foods. Add fish, meat, milk, fruits, and green vegetables to your regular diet, as these will help keep your body fit. Avoid fast food and cold drinks.
Bottom Line
There is hardly any exercise better for your health than regular running. By making a few small changes, you can run longer and faster than ever before. This will reduce your risk of injury and make your running experience more enjoyable.
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