How to Increase Running Speed and Pace

How to Increase Running Speed and Pace

Competitive athletes focus highly on speed training, whether it’s running fun or having a desire to boost their personal record. Speed training should be integrated into any athlete’s training schedule who is interested in running faster, especially if you want to join virtual runs in Malaysia. There are several ways to achieve faster running pace, but consider starting slowly if you’re a beginner runner. Focus on building stamina and mileage initially, then move on to integrate speed workouts into your training.


1. Pay Attention to Your Body

Turn the music off and head out for at least one weekly solo run. Pay attention to how the run feels without any form of distractions. Be mindful of your breathing, your legs and the overall feeling of your body. If your breathing shifts during the run, it’s because you’ve started too fast. Try to slow down when you notice this change.

Knowing how tough running is on your body may also help you decide when to accelerate. Set a scale of 1-10 with 1 being a slow jog and 10 being a flat out sprint, begin rating each segment of your run – this is called perceived exertion. To start making the connection while you run, track your ratings along with the final pace on your watch.


2. Train Your Heart Rate


Every run may feel different so perceived exertion can be too difficult to judge subjectively. Instead, concentrating on heart rate will help provide a good number to track that doesn’t consider the speed of your run. It is advised to feel your heart rate and tap into your body instead of placing so much focus on your stopwatch. Use a heart rate monitor to guide you in the intensity of your run. Then, decide on the proper pacing that is best suited for your heart rate. 


3. Get New Shoes


Don’t get too many miles out of one pair of shoes. Always invest in a new pair after your old shoes feel raggedy and unstable. Shoes tend to lose their cushioning and stability, which affects both the risk of gait and injury. Your feet will suffer the most but it will often radiate upwards the longer you run with aged running shoes. Get a good quality pair that fits your feet perfectly that’s dedicated to running.


4. Ladder workouts


Ladder workouts are specifically designed to improve your pace and increase the productivity of your running and sprinting. These workouts since they can be strenuous and are more suitable for dedicated runners.

To suit your needs, you can customize the time, distance and speed of each repetition, but here’s an example: Up and down the ladder in this sequence of 200 meters, 300 meters, 400 meters, 800 meters, 400 meters, 300 meters, 200 meters. Run each distance at an all-out pace with two to three minutes of complete rest and continue the next segment.


5. Set Your Mind, Not Your Watch


On any given day, depending on preparation, diet, weather and life, a run can feel harder or easier. A run could easily be considered good or bad by looking only at the watch, but learning to run by feel, which means you have the opportunity to change the training.


Findings have also shown that our perceived perception of how a run would feel often influences the whole body. For either the intensity of a sprint workout or the duration of a long run, spend a few minutes before each run during your dynamic warmups to get your mind right. Remind yourself that you should lean on pain to help improve your body.


6.  Lactate Threshold


Lactate is formed by your body during any race. Your body keeps up with the production of lactate on an easy run and transforms it into glycogen to be used as energy. Your body generates more lactate as you run harder and faster. However, if you run too quickly or at a certain speed for too long, your body meets its lactate threshold where it can not keep up with development and your performance can decrease, leading to fatigue.


You will theoretically increase the threshold by running at a speed that takes you close to your lactate threshold, which will help you sustain a faster pace over a longer distance. One good way to focus on raising the lactate threshold is to do pace workouts.

By implementing these habits into your runs, you should be able to increase your running speed and pace. Be consistent with it and you will achieve a faster finish time! 




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