Increase your running speed to give you a competitive edge.
Whether you are running long-distance as a form of exercise or to help you train for a marathon, increasing your running speed can be beneficial. Increase your speed by concentrating on several elements that will effect your running.
Turnover Rate
Increase your turnover rate, which is the speed at which you pick up your feet when running, by concentrating on lifting your feet off the ground as quickly as possible when running. A faster turnover rate will translate into faster speed.
Interval Training
Use the interval-training technique to gradually increase your speed. Practice interval training by incorporating short bursts of fast-paced running with a regular jogging pace. Run fast for one to two minutes at a time before slowing down to allow your body to recover for another two to three minutes. Gradually increase the bursts of fast-paced running as you fitness increases.
Mentally Prepare
Prepare yourself mentally for training by getting eight hours of sleep. Giving your brain time to rest will help you feel rejuvenated and stronger. Pushing yourself to run faster during training can be both physically demanding and painful, and therefore having a stronger state of mind can be beneficial.
Lose Excess Weight
If you are overweight, improving your eating habits can have a positive effect on your running speed. Seek advice from your doctor before you attempt to lose weight. If your doctor says you are at a healthful weight, avoid any weight loss because that could cause you to lose muscle mass, which will have a negative effect on your running ability.
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