If you're already on a regular running schedule, but your pace is still stuck, this could be due to an incorrect training pattern. Most beginner runners only focus on distance. For example, they might focus on running 5K every day, but they'll eventually get faster.
That statement isn't wrong, but it's also not entirely true. What I mean is, running a 5K every day is great, but if your goal is to improve your running speed, you need other training, so don't rely solely on a 5K every day.
There are many different exercise variations, including those that can be combined with strength training . Without a training program that supports increased running pace, your speed will remain stagnant. Here are 5 of the most effective exercises for increasing running speed for beginners!
Types of Exercise to Increase Running Speed
1. Interval Training
If you want to run not only long but also fast, interval training is one of the most effective exercises. The concept is simple yet torturous. To do interval training, you sprint 400 meters as fast as possible, then slow down to a leisurely 200-meter jog for recovery.
Repeat this cycle 6-8 times. This combination of sprinting and jogging makes your heart, lungs, and muscles work harder than just running constantly. The benefits are significant. Interval training improves anaerobic endurance, or your body's ability to run fast without much oxygen.
This exercise also helps develop muscle explosiveness. This means you'll have extra energy at the start, maintain your speed longer, and have better stamina.
Also Read: Interval Running Training: A Quick Way to Improve Your Performance
2. Hill Run
The most brutal yet effective way to increase running speed is hill running. Hill running is an uphill run that's excellent for strengthening leg muscles like the thighs, calves, and glutes.
If you do this exercise regularly, don't be surprised if sprints on flat terrain feel much easier. It's like a car that's just been turbocharged. While the impact is significant, you shouldn't just randomly throttle your hill run.
If you're just starting out, choose a gentle hill and don't overdo it. Just 20-30 seconds per session, focusing on the power of each step, not just getting to the top. Hill running isn't a race to show off your strength, but rather a workout to develop leg power and body control.
3. Tempo Run
If you only go for a casual run every week, don't be surprised if your speed stays the same. The next exercise to improve your running speed is the tempo run. The essence of this exercise is running at a steady pace at a comfortable threshold, around 80-90% effort.
It's certainly uncomfortable, breathing starts to become labored, but it's still manageable. At this point, your body is being forced to adapt to more efficiently manage oxygen and energy. The goal of a tempo run is very simple, but it plays a crucial role. It's to develop rhythm and breath control.
With regular tempo runs, you'll get used to running at your desired pace without feeling out of breath. So, if your goal is to run faster, stop being a pushover and start incorporating tempo runs into your training schedule.
4. Plyometric Training
Another exercise you can try to increase running speed is plyometric training . This exercise focuses on muscular explosive power. Movements like jump squats, box jumps, and skipping require your leg muscles to react quickly, explosively, and be more responsive.
As a result, each running stride becomes more efficient and your leg thrust is much stronger. Plyometrics are like a turbocharger for speed. They not only make your leg muscles more reactive, but also train your nervous system and reflexes.
So, when you run, the transition from one step to the next feels lighter and quicker. Essentially, if you're still stuck at a consistent pace, try adding plyometrics to your training routine. Guaranteed to increase your speed, making your run feel lighter yet more powerful.
5. Strength Training
The most important key to improving your running speed lies in strength training. This exercise will strengthen your body's muscles, especially your legs and core. You can use various movements to strengthen these muscles.
Movements like lunges, deadlifts, and calf raises strengthen your body's foundation, ensuring every step you take is not wasted. A strong core provides greater stability, while trained legs provide a more explosive boost with each step.
With consistent strength training, your running efficiency will drastically improve. This means you can run faster without wasting energy. No more swaying, bamboo-in-the-wind running. This training actually makes your stride more solid, powerful, and more energy-efficient.
Also Read: Squat Variations to Build Firmer Legs and Buttocks
Tips for Running a Speed Training Program Safely
Even if you feel strong enough to start exercising without warming up, this is a bad habit. Try to warm up for 10-15 minutes. This warm-up is designed to prevent your muscles from going into shock.
Not only should you warm up before training, but you should also stretch afterward. If you do this often, you're setting yourself up for injury. This exercise to increase running speed is quite strenuous, so starting out with just two or three times a week is sufficient.
If you force yourself to sprint every day, you won't get faster, but you'll end up in physiotherapy. Furthermore, adequate sleep and hydration are part of training, not a bonus. Your body needs recovery to get faster, not just being pushed to work constantly.
Don't forget to track your progress, using a running watch or app to see if your pace is improving or staying the same. It's pointless to train hard without data. The bottom line is, if you want to successfully increase your running pace, you need to be disciplined in your training, maintain a healthy diet and sleep patterns, and have measurable data.
So when do you want to start practicing?
A fast pace doesn't just happen; it's the result of consistent training and extraordinary dedication. If you only jog casually once a week, don't dream of running fast; you'll probably end up at a snail's pace. Speed training combines proper technique, strong leg muscles, and consistently built endurance.
There are no shortcuts! So if you're still waiting for the "right time" to start, the time will never come; it'll just give you another excuse to be lazy. If you really want to make progress, start now.
The key is regular training, discipline, and the right gear. SVRG has a complete collection to boost your performance. From home gym equipment for strength training to strengthen your legs, to running gear to support your workout routine.
So, do you still want to delay, or do you want to prove that your speed can really break the limit?
