How to become a faster runner in weeks

Posted Tuesday, April 26, 2022 at 3:02 pm

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Most runners dream of getting faster, whether they are interested in winning an upcoming race or just pushing their bodies to the limits. It usually takes months, if not years, to build up your speed, but is there a faster way to become faster?

The short answer is yes.

start with a plan

Before you do anything else, make a plan. What are your goals? How fast are you trying to become, and how fast are you trying to gain that speed? What are the best exercises and exercise patterns to help you achieve this?

You can, for example, work with a personal trainer for Create a training program. This is usually the best option, because your personal trainer will have all the knowledge and experience to help you separate the good advice from the bad. They will also be able to create a customized training program for you, that meets your current fitness level and future goals.

Whatever you choose to create, your plan will make it easy to:

• Stay consistent. If you are going to be a faster runner, you need to be consistent. You can’t train for a week and hope your training week will make you permanently faster. Sticking to a training regimen will ensure that you are doing the right thing, every day, to get closer to your end goals.
• Keep your motivation. Your plan may also help you stay motivated. Having a written, documented plan is a way to make your ideas and vision more permanent. In moments of weakness, when you want to give up on your training, you can look at this plan and find new inspiration.
• Avoid overtraining. One of the biggest problems runners have in trying to get faster is overtraining, especially if they are working within a tight deadline or if they are trying to get faster in a few weeks. If you exercise hard, or if you don’t get enough rest, you will end up hurting yourself. A documented training plan will help you avoid this.

Prioritize rest

sleep and rest Necessary for building muscle And allow your body to fully recover. During intense workouts, you will need to take small breaks to recover your breath, allow your heart rate to reset, and drink water. Between workouts, it’s important to take complete rest days – or at least limit yourself to short, easy recovery periods.

On both your training days and rest days, it is important that you sleep well at night. Ideally, you will get 7 to 9 hours of sleep each night; Otherwise, you may not get the recovery you need.

Watch your food

Physical training is important, but you also cannot neglect the importance of your nutrition. Watch what you eat, and make sure you are getting all the nutrients your body needs to adequately recover from intense workouts.

• protein. One of the most important nutrients to consider is protein, which your body uses to build new muscle tissue. Make sure you get enough protein from meat, eggs, nuts, and other foods.
• carbohydrates. It’s also important to get plenty of carbohydrates to replenish the glycogen stores that you deplete when you exercise. Carbohydrates are the body’s main source of fuel, and you’ll need plenty of fuel to exercise well.
• Calories. Without enough calories, you may not have enough energy to train properly, and your body won’t be able to recover efficiently. A fair estimate of calories burned while running 100 calories per mileAnd you’ll burn more when lifting weights. Make sure you get plenty of food each day.

train hard

Finally, make sure you’re training hard.

• Speed ​​races. Sprints are usually the best way to build speed as a runner. During these short rounds of the exercise, you’ll run as fast as you can in batches of several seconds to a minute or so. This exercise will engage your fast-jumping muscle fibers and gradually improve your body to be faster.
• Weight lifting. A great way to supplement running exercises is to lift weights. Squats, calf raises, and other leg exercises are designed to build muscles in and around your legs. With bigger muscles, you’ll have more strength.
• Stamina and endurance. Do not forget about stamina and endurance. Longer, slower runs can also be beneficial as part of your good speed-building routine.

If you follow all the tips in this article, you should be able to improve your running speed in just a few weeks. If you are relatively new to the world of running, you may see noticeable improvements after just one week of consistently sticking to your new fitness regimen. Just make sure you stay consistent in your training if you want these improvements to continue.

Darren Wilson’s story