Running, How to Increase Your Speed and How to Set the Pace?

In most cases, those who take up running do so for two reasons: to lose a few extra kilos or to release tension and clear their minds. There is no specific goal, no speed target, the aim is only physical and mental well-being. Gradually, running becomes a habit and a hobby, and the newcomer starts to want to know how many kilometres he or she has run and in how long, to set a personal pace and beat it day after day. It is the desire to run faster and faster. Over time you get better, you learn to know your body and to demand a bit more of yourself, getting out of your comfort zone.

1. How To Run Faster?

Running the same distance at the same pace is a way to maintain training, but not to improve. The body soon gets used to it and if it does not receive new stimuli it will not progress in its performance. Some specific training needs to be included in the programme, such as the following:

1. Series

It is a type of interval training in which fast running (above the anaerobic threshold) alternates with recovery (slow running or breaks). They involve distances typically ranging from 200 metres to 5 km, repeated for a set number of times at a set pace, with recovery intervals in between. Distance, time and speed are chosen according to personal preference.

2. Changes of pace or fartlek

This is a type of interval training in which the pace is not very fast and recovery is active. An example: warm-up + 4x (5′ fast and 5′ slow) + cool-down. It is also a way of training the heart for changes of pace.

3. Running on slopes

Running uphill is a good form of muscle strengthening, as it requires more effort than running flat. It improves endurance, aerobic power and, of course, also exercise tolerance. Uphill workouts can be sprints (sprints of a maximum of 15/20″ on a steep incline) or 200 to 500 metres on a medium incline.

4. Strides 

Strides should always be performed after a proper warm-up of at least 20′ of running and stretching. They are recommended after a slow run to reduce the feeling of heaviness and thus loosen the muscles.

5. Running techniques 

Special exercises to improve running technique and speed. Before your workout, spend a few minutes on high skipping, running with your heels to your glutes and forward lunges.e.

2. How to increase speed in trail running

Even trail runners who want to improve their performance must dedicate time to these specific training sessions, a mix of training techniques. Traditional road running training is not only not counter-productive for the trail runner, but also allows for training qualities that produce benefits that are also useful in trail running, such as speed, strength, ability to maintain a steady pace and stride frequency. Last but not least, they improve the athlete’s sporting performance.

4. The importance of warming up

The increase in speed during the race is gradual. The body has to warm up and it is subjective how long it needs to warm up before starting a specific training session involving a high pace, such as repetitions or fartlek. The body must be ready and able to make the most of itself. Warming up should be an integral part of training, as should stretching

How To Warm Up?

  • Light running: run for at least 10 minutes and do some strides.
  • Skipping: traditional running with the knees up, swinging the arms in coordination with the movement of the legs.
  • Skipping backwards: heels to glutes.
  • Jumps: focus on the take-off phase, pushing the knee upwards, accompanying the movement with the opposite arm. 
  • Swing: lean against a wall and swing your inside leg back and forth for at least 10 repetitions.

5. How To Set the Pace?

When the time comes you will wonder: if you have to say “What can I do to go faster?”, it will also be time to buy or use a system to set your pace. Whether you want to know how far you’ve travelled, how fast you’ve gone, or whether you want to monitor and receive training guidance, the tool you need is a watch with GPS. Its dual function is to monitor but also to set training times. There are clocks on which you can set the time for repetitions/strides/fartlek and rest, as well as warm-up and recovery.

6. Important functions and features of the running watch

  • A GPS system that easily acquires the signal, does not lose it and calculates average and current pace, distance, etc
  • The possibility to record manual laps and laps
  • An effective heart rate monitor, possibly on the wrist. 
  • The possibility of being able to programme workouts in a flexible way, where at least distances, paces, cardio intervals can be easily set.
  • Great battery life and a simple charging system.
  • Altimeter to calculate the elevation gain of your outing
  • Multisport functions, if you also play other sports

For all running products visit Deporvillage

Karen Pozzi

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Running, How to Increase Your Speed and How to Set the Pace?
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Running, How to Increase Your Speed and How to Set the Pace? In most cases, those who take up running do so for two reasons: to lose a few extra kilos or to release tension and clear their minds. There is no specific goal, no speed targ …
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DeporVillage
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Running, How to Increase Your Speed and How to Set the Pace?

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