How can i run faster????

Question

i know to breathe threw my nose and out threw my mouth and take smaller steps but what else??

Answer 1

well if your running long distance open up your stride

run more, its the only way

Answer 2

Before you begin any sort of running, always stretch first.

After a minimum of three months of base work, averaging three hours per week running, start following this weekly schedule or finish it without rest days:

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 30 minute run

Day 4 - 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, 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 toodle along on a bike.

Day 7 - Rest day.

Try challenging yourself once every two weeks or so with this technique:

Find a local track (1/4 mile) or flat surface (1/4 mile) to run on.

Stretch and do a light warm up (e.g. 25 jumping jacks or a light jog).

Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint & jog routine for at least 2 miles.

Beat your own time. Once you have your initial time, you do not want to go below it. At least maintain an average time.

Do a cool down. After every run, you do not want to just stop running. Walk the run off till your heart rate is moderate. Then stretch.

Increasing your upper body strength by lifting weights is a good way to build speed to run faster. The lower back and shoulder are also important. Exercises like pull ups, sit ups, and push ups to improve core strength are important to good running. Do not do heavy exercises like squats, leg presses, leg extensions, leg curls, and calf raises, lunges every day, as they tend to overwork your legs. The added leg strength is not worth being injured frequently. Instead, do 2-3 one minute reps of wall-sits two times a week along with lunges with light weights or a medicine ball.

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.

Tips: Purchase gear from a shop where the staff are knowledgeable (generally staff in large commercial stores are not as knowledgeable as those in smaller specialty stores). 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 your volume 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.

Stretching is the most important thing you can do. It will prevent you from getting sore and makes you more flexible. You should stretch before and after a race to reduce the risk of soreness.

If you are not used to running, afterwards you will be painfully sore. Suggested is Sports cream, for aching muscles. It works without the awful smell.

Recovering is also very important. If you do a hard workout one day, you get better by making sure that your next day is easy and you stretch a lot. Also after running make sure to cool down by jogging lightly for 2 to 6 minutes. This loosens muscles after a hard work out.

Time sprinting and jogging by using telephone poles. Sprint from one pole to another and then jog for two poles. Sprint again to the next pole, jog past the next two, etc.

If you feel the need, carry a water source with you, particularly if you are running for over 5 miles (about 8 kilometers). Remember that 2% dehydration leads to a 10% drop in performance.

Results are at least partially based on genetics, some people will have to train harder to get the same results.

To improve your stamina, compete in other sports. Soccer, football, tennis and rugby are all good choices.

Stay on your toes before running. Try hopping on your toes before the gun fires or a race begins. This will cause your muscles to work to your advantage and increase reaction time. It's just as important as running itself.

When running, fully pump your arms and move your legs. Do not worry about making your foot hitting the ground in the absolutely right way; It will distract you. Instead, focus on going faster and pump your arms. The faster you pump your arms, the faster you will run. Also make sure not to pump your arms up and down, that will put more vertical motion in your stride. Instead, drop your arms and move them forward and backwards (stand up and pump your arms upward, then try to do a waist high punch as straight as you can make it, and you will feel how much your arms pull you)this will put more horizontal movement to your stride which you want if you are to go faster. Just by dropping your arms you may notice your race time drop by a few minutes.

Stretch your legs out, but not too much, when running. Learn  

Answer 3

There is really no "secret" to running faster....except for running.

You get better and faster at running, by running.

Simple as that.

Answer 4

stretch stretch stretch

Answer 5

Work out for about 30 minutes every day for a month and you will.

Answer 6

shifting of weight to the toe.

balance.

using arms power to drew force.

use light clothes

maintain warm up before running.

eat power meals like those rich in iron, so that it can transport oxygen efficiently.