7 Ways to Improve Your Running Speed in No Time
If you're like me, you've read post after post on how to improve your running speed, get stronger, and build your endurance. You've lost the weight, bought properly fitted shoes, and have done all of the heel raises and high knee kicks you can muster. But you're still not running faster. Sound familiar? Okay, let me start off by saying that while all of those tips are important to help improve your running speed and endurance while remaining injury free, they don't actually provide training methods for how you are going to decrease that mile time of yours.
Now, I am by no means a pro runner.
I've done some marathons and triathlons. Each while crossing the finish line (almost last) in agony due to improperly fitted shoes, and poor form. While buying the right type of shoes did help me run, it was more due to the fact that my injuries and pain suddenly went away versus me suddenly having this amazing new ability.
So, what makes my methods to improve your running speed so different than others you may have read?
That's easy! These 7 ways to improve your running speed and decrease your mile time are tried and true training exercises and tips that helped me shed over 2 1/2 minutes off my mile in less than 2 1/2 months. Even if you're not a runner, you still have to admit that's crazy fast! And, while everyone is different, and can't always improve at the same pace, friends of mine have also followed this advice, and it's definitely worked for them too! It will help to have a realistic and measurable goal in mind to help you stay committed and feel pride in your accomplishments. However, if you just want to run faster, that's fine too. Currently I have a goal to run from my house to a local pier and back in about 70 minutes. The full distance is about 7 1/2 miles, so that is a little faster than a ten-minute mile. Now, maybe that isn't fast for some people, but with my short little legs, it would be an incredible feat. So, how am I going to get there? Read below!
7 Ways to Improve Your Running Speed
1. Become accustomed to even numbers:
You may have heard before that runners like to end on an even number. From my experience this couldn't be truer. Why end at 18 1/2 minutes or 2.87 miles when you are so close to that full 20 minutes or three miles? After the time you put in, what is another minute and half, really? In the end, you’ve pushed yourself just a little bit harder that will only go to build that endurance and strength just a little but more in the long run. You also feel proud of this accomplishment.
2. Use Mind Tricks:
I admit, mind games aren't normally something one would consider fun. However, as a runner they really help to push yourself and increase your running speed and endurance.
Here's how it works:
Before you begin to run, define a trigger or an event that will lead to you increasing the speed on that treadmill. Perhaps you set it up so that after every two minutes, or perhaps every five, if you are more of a novice, you tick that speed up just a notch.
Then, when you're absolutely exhausted and ready to stop, work your way back down in speed, cutting the time in half. So, if you chose to increase your speed every two minutes, this means that now every one minute you would decrease the speed by the same amount. This adds more time to the run at faster speeds as you are beginning your cool down.
But wait, are you wondering how this is considered a mind trick?
Easy! While you are desperately wanting to get off that treadmill, you are also focused on "just one more minute," or "just 30 more seconds, I can do this!" By paying attention to the time and seeing how close you are to the next step, it kind of tricks your mind into not actually stepping down off that treadmill. My personal favorite (and dreaded mind trick) is to set my music as the trigger. For every new song that plays I increase my speed. Even though I've heard the song hundreds of times, I still never know exactly when it will end, so there is an anticipation of the song ending that keeps me going. And speaking of music, let's move onto the third trick to improve your running speed.
3. Create a playlist to evoke emotions
Music has an uncanny way of tapping into your emotions. And emotions are a powerful force. My playlist is set to play all songs that evoke a powerful emotion in me. It doesn't matter if it is fast or slow. Each song resonates with some feeling and experience I have had in the past. When I'm running and listing to music that triggers that emotion, I suddenly feel strong and powerful. Invigoration hits and I just take it out on the road, with more energy and running faster than I have before. When in doubt of what to add, I always find that songs that build up and become louder and faster are great tunes to listen to. As the song becomes more powerful, my speed and energy increase too!
3.5 Refocus your energy into something productive
I'm not going to count this one as part of the tricks to help you run faster, because it is too close to number three. So, let's call it 3.5. Next time you are frustrated, angry or sad, don't grab that glass of wine or a spoon and carton of ice cream. Instead, go for a run! I have run at unprecedented speeds when I'm angry. It's almost therapeutic. I let my mind wander, and every time my foot lands on the ground I feel a little bit better. Plus, I didn't splurge on sugars and carbs, which I would only be even more upset about later.
4. Take it outside
Make sure you are trading off between treadmill work, and the natural outdoors. When you're outside, you should be doing nice and easy runs. Don't worry about your speed. You will find that the treadmill speed work has paid off and you are just naturally running faster. Make sure one day a week is spent outside running longer than any other day. This will aid in the endurance building that is necessary to continue becoming stronger and faster. I like to have three easy days a week. There will be at least two short runs at my maintenance speed, and one long one, where I run for 45 minutes to an hour. Over time, my slow and steady pace has increased to what at one time was a sprint. Be sure to bring some method of tracking, be it an Apple Watch or an app on your phone to measure your speed and distance. Always aim to improve!
5. Spend time on the treadmill.
Yes, treadmills can be boring, but they really help with training because you can track your speed and incline. You should always aim to improve at least just a little bit, each session.
Treadmill training
Each week, start at one level speed higher than the previous. So, if you spent all last week starting at 5.0 on the treadmill, then this week you will start at 5.1.
Just when you think you can take anymore. Take a page out of tip two, and increase your speed to as fast as you possibly (safely) can. Then every 15-30 seconds decrease by one point. Just keep thinking in your head “just 30 more seconds.”
What makes this so great is that you have just increased your speed to faster than you've ever run, AND it keeps getting easier every few seconds. Pretty cool, right?
Don't forget to throw in some incline work every few weeks. Okay, I know I said these would be different than those other articles, but incline training actually does work to improve your running speed. It will especially help your endurance when you hit unexpected hills outside. It will also increase your hamstring, glute, and calf strength, which play an important role in running.
6. Listen to your body
If you're sore, run through it. However, if your body (not you) is tired and needs a rest, take it. Running on injuries or when your body is fatigued is sure to hamper your time training. Injuries can put you out of commission for a long time, making you lose all the progress you made. Because of this, it's important to pay attention and take care of your body. Stretch, roll. And rest!
7. Stay committed, be realistic, and have fun
Striving to run faster is an awesome goal to have. The only way to continuously improve your running speed is to commit to succeeding in the goal and to keep having fun. Once you lose the fun factor you will no doubt stop hitting the road. I don't spend more than 20 minutes running on the treadmill on speed training days, and I have still increased my speed substantially. Some days I only do a quick mile run and call it a day. If I dread having to get on that treadmill or run outside because it means an hour run every day, then I probably wouldn't do it. It's the small wins that keep me going. If I look down at my watch, absolutely exhausted, and see I just ran faster than I normally have, it can reenergize me and I can push out another mile or two. Find your small wins, and you will be running faster and longer in no time!