Exercises to Increase Running Speed

1. Why Is Running Speed ​​Important?

Improving your running speed is important not only for professional athletes but also for regular exercisers, helping to improve fitness and boost your body’s endurance. Running faster helps you perform better in competitions, improves your cardiovascular health and helps you burn more calories during each workout.

Additionally, as you increase your running speed, your muscular and respiratory endurance also improves, helping you feel more energized and less fatigued during long runs. Therefore, increasing your running speed is an important step in any running training program.

2. Interval Training

Interval training is one of the most effective ways to improve your running speed. It helps your body get used to changing paces, which increases your endurance and speed. Interval training involves alternating periods of fast running with recovery periods of jogging or walking.

For example, you can do the following exercise:

• Run fast for 30 seconds
• Jog or walk for 1-2 minutes to recover
• Repeat 5-10 times

Doing this workout 2-3 times a week will help your body get used to maintaining a high speed for a long time. You can gradually increase the speed and decrease the recovery time as you feel your body improves.

3. Hill Repeats

Running uphill is a great way to improve your muscle strength and increase your running speed. Not only does this exercise strengthen your legs, it also improves your endurance, allowing you to maintain a higher speed when running on flat ground.

You can do this exercise by finding a moderately steep hill, sprinting to the top, then slowly walking or jogging down to recover. Doing 5-10 reps per session will help your muscles grow stronger.

Running uphill not only improves your strength but also improves your running technique. When you run uphill, you are forced to maintain correct form, use force from your leg and gluteal muscles, and adjust your breathing to match the intensity of your workout.

4. Tempo Runs

Tempo runs are exercises that help improve your ability to maintain a high pace for an extended period of time. The goal of tempo runs is to run at a pace that is close to your maximum speed that you can maintain for an extended period of time without becoming exhausted. Not only does this exercise build endurance, it also helps your body get used to maintaining a higher pace during long races or training sessions.

You can do tempo runs as follows:

• Warm up by jogging lightly for 10-15 minutes
• Increase your speed and run at a fast pace for 20-30 minutes
• Finish by jogging slowly for 5-10 minutes to cool down.

Tempo runs help improve endurance and running technique, while also enhancing muscle stability and breathing.

5. Strength Training

Strength training is essential to increasing your running speed. Your legs, glutes, and core muscles all need to be trained vigorously to improve your endurance and help you maintain a high speed without getting exhausted.

Here are some helpful strength exercises:

• Squats: Strengthens your leg and gluteal muscles, helping you to push harder when running.
• Lunges: Focuses on thighs and glutes, improving balance and overall strength.
• Deadlifts: Helps improve lower back, glutes and leg strength, helping to maintain correct posture while running.
• Planks: Strengthens your core muscles, helping you maintain a stable running posture.

Performing strength training 2-3 times per week will help increase your endurance and improve overall speed during your running sessions.

6. Nutritional Regimen to Increase Running Speed

Nutrition plays an important role in improving your running speed. To maximize your performance, you need to fuel your body with foods rich in carbohydrates and protein.

Before your workout, eat a snack containing complex carbohydrates such as whole-wheat bread, oatmeal, or a banana to provide energy. After your workout, replenish your protein intake from sources such as chicken, fish, eggs, or milk to help your muscles recover and grow.

Don’t forget to drink enough water to maintain electrolyte balance and avoid dehydration, especially during high-intensity workouts. Water helps your body function better and increases your running endurance.

7. Recovery After Workout

Recovery after a workout is key to avoiding injury and maximizing your speed improvement. After each intense workout, take some time to stretch to help your muscles relax and reduce the risk of soreness.

Use recovery techniques such as massage, foam rolling, or warm baths to relieve muscle tension and improve circulation. Adequate sleep and proper nutrition also help the body recover quickly and be ready for the next workout.

Remember, good recovery will help you improve your sustainable running speed and avoid unwanted injuries.

8. Be Patient and Stay Motivated

Improving your running speed is not an overnight process. It is important to be patient and stay motivated throughout your training journey. Track your progress by recording your personal bests and feel the improvement with each workout.

You can also join running competitions or group runs for extra motivation. This not only gives you more opportunities to train, but also promotes a competitive spirit and strives to improve your speed.