How To Run Faster

Thirty years of competitive distance running and research on exercise physiology boil down to a few essentials. The key is to start slowly and work your way up gradually.

Step 1  

Make a commitment to train at least four days a week.

Step 2  

Gradually build a base of conversational pace running (a pace at which you can talk). Increase your pace no more than 10% a week. Make every fourth week an easy recovery week. Alternate between longer and shorter runs.

Step 3  

After a minimum of three months of base work, averaging three hours per week running, start following this weekly schedule:  

• Day 1 - Tempo run. Warm up 10 minutes. Run briskly for 20 minutes (80% effort), cool down 10 minutes.
• Day 2 - Rest day
• Day 3 - Easy 30 minute run
• Day 4 - 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes.
• Day 5 - Rest day
• Day 6 - Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to toodle along on a bike.
• Day 7 - Rest day

Step 4  

Try challenging yourself once every two weeks or so with this technique:  

• Find a local track (1/4 mile) or flat surface (1/4 mile) to run on.
• Stretch and do a light warm up (e.g. 25 jumping jacks or a light jog).
• Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint & jog routine for at least 2 miles.
• Beat your own time. Once you have your initial times, you do not want to go below it. At least maintain an average.
• Do a cool down. After every run, you do not just want to stop running. Walk the run off till your heart rate is moderate. Then stretch.

Step 5  

Make a commitment. Do not quit your regimen, do not tell yourself you'll do it tomorrow, do not tell yourself you're too tired, and do not tell yourself you're too busy. Run in the morning to get it over with.

Tips

• Strengthening your core will help you run more efficiently.
• Invest in good training shoes that are both light and comfortable. Running shoes without sufficient cushioning can cause shin splints and other injuries. Replace shoes every 300 miles or if they're deformed in any way.
• When you are ready to race, pick a local race with a distance less than or equal to your standard long run. Cut back 50% the week before. Run no faster than your tempo pace the first half and see how many people you can pass in the second half of the race. 
• Time sprinting and jogging by using telephone poles. Sprint from one pole to another and then jog for two poles. Sprint again to the next pole, jog past the next two, etc.
• Carry a water source with you, particularly if you are running for over 5 miles (about 8 kilometers). Remember that 2% dehydration leads to a 10% drop in performance.
• Results are at least partially based on genetics, some people will have to train harder to get the same results.
• When running, fully pump your arms and move your legs. The faster you pump your arms, the faster you will run. Also make sure not to pump your arms up and down, that will put more vertical motion in your stride. Instead, drop your arms and move them forward and backwards. Just by dropping your arms you may notice your race time drop by a few minutes.

Warnings

• As with any exercise program, if you have any medical conditions you should get a doctor to let you know what to avoid prior to starting any new physical regimen.
• If you choose to bring a bottle of water for running, do not drink too much at once, for that will cause side pains. Instead, drink small sips, but slowly. Do not chug a whole water bottle down at once, or that will cause bad performance.

Things You'll Need

• Running Shoes. Make sure the shoes cushion the balls of your feet well. They'll last you 300-600 miles.
• Running Shorts or Sweatpants. For more competitive or longer distance runners, tight leggings (e.g. "Skins") are a good idea, as they increase muscle ability and help in recovery.
• T-shirt and/or Sweatshirt. Again, a tight, specialised training shirt is a good idea for more serious runners.
• Something to keep loose strands of hair out of your face. For example: A ponytail holder (hairtie), a sport headband or a haircut.
• Plenty of fluids.