How to Run Faster

from wikiHow - The How to Manual That You Can Edit
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.

Steps

Be your personal trainer. Have a friend help you, or use fitness DVDs to help, if you can. Make a commitment to train for at least 5 days a week.
Gradually build a base of conversational pace running Increase your pace no more than 10% a week. Make every fourth week an easy recovery week. Alternate between longer and shorter runs.
Practice and 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 60 minute run
- Day 4 - 40/20s. Warm up 10 minutes, then 12 cycles of: Sprint 40 seconds and 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 follow along on a bike.
- Day 7 - Rest day
Try challenging yourself once every three weeks or so with this technique:
- Find a local track (1/4 mile) or a flat surface (1/4 mile) to run on (streets are too off-level from side to side).
- Stretch and do a light warm up (e.g. 25 push ups or jog).
- Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint and 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.
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.
Remember to always get loose before a race, since tight muscles get tired easily.
Drink plenty of water and never give up.
Don't eat greasy or high fiber food before you run, so you don't get cramps. Instead drink plenty of fresh home made squeezed or juiced organic fruit juice. You may find this is too acidic - in this case you're better sticking to water.
Make sure to breathe in through your nose and out of your mouth.
Workout on hills to build up speed gradually over time. Running uphill may be harder at first, but after a while of getting used to it, you may find that your running speed has increased

Video

Tips

Always keep hydrated! Bring a bottle of water when you run!
Strengthening your core will help you run more efficiently. [1]
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 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.
Give yourself positive messages. Studies have shown that doing this makes you faster and stronger.
Don't have your fists clenched together. Have them relaxed because when they are clenched together you use more energy where as if you have them relaxed you save some energy and go faster.
Run often. For example if your older brother goes out running, run with him. The more you run the faster you get.
Make sure you breathe in through your nose and out through your mouth.
Get a friend to film you running, so you can spot some things you could change.
Start off slowly, and build up as you go along, this applies only for longer races, like 400meter race.
Make sure that your muscles are loose before any race.
Try calisthenics.

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.
Always stretch for at least 10 minutes before doing any exercise to avoid injury. Hold each stretch for a minimum of 20 seconds to ensure the muscle is properly warmed up to lessen the chance of a pulled muscle.

Things You'll Need

T-shirts/sweatshirt. Again, a tight, specialized 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 (hair-tie), a sport headband or a haircut
Plenty of water.
Determination

Related wikiHows

Sources and Citations

↑ http://www.chirunning.com/chi-library/article/four-core-strengthening-exercises-to-improve-your-running/

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How can i run faster? how can i get my speed and agility higher

Thursday, March 22, 2012

run Faster!