Running for Speed: How to Get Faster Over Time

Are you ready to leave your competition in the dust and set new personal records? Many sports depend on speed, hence enhancing your running speed will help you to have a competitive edge. Learning how to run quicker will improve your athletic performance regardless of your level of aspiration—whether you are a committed marathoner, a sprinter, or just someone trying to increase general fitness. Speed is about the correct training, consistency, and dedication rather than natural ability. And with Iron Orr, it can become a reality. 

If you’re wondering how to run faster, stay tuned! In this article, we will take a look over efficient speed training workouts, drills, and tried-and-tested methods to help you get faster over time. Put on your running shoes and let’s start the path to release your actual speed capacity!

What is Speed Training?

One should grasp the basics of speed training before starting certain drills and activities. Speed training is the process of improving your explosive power, agility, and general running technique. Here are some fundamental elements:

1. Proper Warm-Up

To get your muscles and joints ready for the demanding effort needed in speed training, you must warm up. A good warm-up lowers the risk of injury, boosts blood flow to your muscles, and enhances general performance.

2. Strength Training

Building the muscle power required for speed calls for strength training. Emphasize activities aimed at your upper body, core, and legs. Deadlifts, lunges, squats, and plyometrics are excellent for building the required strength.

3. Mobility and Flexibility

Your capacity to move fast and effectively depends much on flexibility and movement. Stretches and mobility exercises help increase the range of motion and lower your risk of injury.

Speed Training Exercises

You have to include particular speed training activities in your workout routine if you want to run faster. These are some great drills meant to increase your speed:

1. Interval Training

One of the best approaches to increasing your running speed is interval training. It consists of running periods of low-intensity or rest alternately between high-intensity sprints. For example, you might sprint for 30 seconds then jog or stroll for one minute and then continue this cycle for 20 to 30 minutes.

2. Hill Repeats

For developing leg strength and power, hill repeats are outstanding. Look for a steep hill; sprint to the top then jog or walk back down to recover. Depending on your degree of fitness, repeat this five to ten times.

3. Tempo Runs

Tempo runs—also called threshold runs—involve running for an extended length of time at a demanding but reasonable pace. This raises your lactate threshold, thereby enabling you to keep a faster pace over greater distances.

4. Fartlek Training

Swedish for “speed play,” “fartlek” is running at a variable pace. For example, you can alternate between running at a fast pace for 2 minutes and a moderate pace for three minutes. This kind of exercise increases endurance and speed simultaneously.

5. Sprint Drills

Including sprint drills in your workout routine will help you run much faster and with better mechanics. Drills stressing leg turnover and running technique include high knees, butt kicks, and A-skips.

Speed Drills to Advance Running Technique

Speed drills are designed to help your running form and efficiency. The following useful speed drills will enable you to run faster:

1. High Knees

High knees develop your hip flexors and aid in improving your leg turnover. Run in place doing this drill, elevating your knees as high as you can. Emphasize keeping a light and fast step.

2. Butt kicks

Targeting your hamstrings, butt kicks increase your leg speed. Run in place kicking your heels toward your glutes. Keep your motions fast and your upper body free.

3. A-Skips

One excellent drill for honing your running form and coordination is A-skips. Lifting your knees high and driving your opposing arm upward, skip ahead. Focus on keeping a rhythm and fast ground foot contact.

4. Strides

Short bursts of acceleration called strides assist in increasing your running posture and speed. To do strides, jog first; then, progressively accelerate to a sprint for roughly 20 to 30 meters and then back to jogging. You can repeat this five to ten times. 

Speed Workouts for Maximum Gains

Apart from the particular drills and exercises described above, including controlled speed workouts in your training program will enable you to reach the best results. The following are a few speed training exercises:

1. 400-Meter Repeats

For runners, a standard speed training is 400-meter repetitions. Run 400 meters—one loop around a typical track—fast then rest for one to two minutes. Repeat this 6 to 8 times. 

2. Ladder Workouts

Ladder workouts involve running increasing and decreasing distances at a fast speed. You might sprint 100 meters, 200 meters, 300 meters, 400 meters, then work your way back down. Rest momentarily between every interval.

3. Plyometric Circuit 

Powerful motions called plyometric exercises assist increase your speed and force. Create a circuit with exercises like box jumps, bounding, and single-leg hops. Work each exercise for 20 to 30 seconds, then take one to two-minute breaks. Run the circuit 3 to 4 times.

4. Resistance Training

Including resistance training in your speed runs can help you increase your power and strength. Use a weighted sled or resistance bands to increase difficulty during sprinting. This enhances your running form and explosive force.

Tips to Increase Your Speed Over Time

How to get faster while running? Well, your running pace will increase gradually and calls for both consistency and commitment. These tips can enable you to accelerate across time:

1. Improving your speed requires consistency. At least two to three times a week, include speed training drills, exercises, and workouts into your schedule.
2. Allowing your body to heal is essential to make progress. Plan rest days and include active recovery exercises including gentle jogging or yoga into your schedule.
3. Track your exercises and check your progress over time. Record your distances, times, and feelings following every workout using a running app or notebook.
4. For best performance, one must have a proper diet. To help your training, make sure you are following a balanced diet including enough protein, carbohydrates, and good fats.
5. Create specific goals and keep yourself inspired during your training path. Whether your goal is to surpass your own best or run a race, having a clear one can help you remain motivated and concentrated.

Final Thoughts

Learning how to run faster calls for commitment, appropriate instruction, and a concentration on important speed drills and workouts. Your running speed will progressively increase over time by including interval training, hill repeats, tempo runs, and other speed exercises in your schedule. To reach your speed targets, stay consistent, keep recovery front in mind, and track your development. Start using these ideas and drills right now to see how fast you get!

If you’re looking for customized training regimes and personal trainers, check out Iron Orr Fitness today. We will get you set on your path to being faster in no time. Let’s move quicker, together!