How can i run really faster?

Question

how can i run really faster?

Answer 1

The only way to run faster is ...... To run faster.

If your talking running over a longer distance then order to get a higher pace, speed work helps immensely.

there are many versions of speed work the most common is running 400 meters at high speed over and over again.

run 400 at an average light pace, maybe 10 minute miles, then sprint 400 at about 7 minutes, drop back to 10 for 400 then back up to 7 minutes, do this about 6 times. Ironically this doesn't really build muscle, but it gets your legs used to moving faster.

Other strategies include running a 75/25 or 80/20. that means run either 75% or 80 % of your run at a comfortable pace then the last 25-20 % at a fast pace.

Be careful to not do to much to fast, it will take a while to really increase your speed. Also when adding these workouts your chance for injury goes up allot, so stretch right, eat right and rest on your rest days.

For more info look up Hal Higdon's book entitled "Run Faster"

it really helps.

Answer 2

training works

Answer 3

1)run up hills during meets and practice.  people will walk up the hills and this will make you faster

2) pass a person FAST.  sprint past them.  youshould even continue to srpint a few yards past them so they feel like they cant catch you

3)check your stride

4) make goals throughout the race

5) double tie (or triple) your running shoes

6) finish STRONG

7) think of lyrics of your favorite songs

8)pass often

9) dont start out to fast or too slow.

10) STRETCH

Answer 4

the way to get fast it to exercise those muscles. Primarily by running fast... to be fast, run fast

Answer 5

First, you are going to hear a lot of advice. Run faster, hit the weight room, etc. You will gain a training effect from almost any program. For example, you show up at the beginning of the season having done nothing. You go through a program and you will improve by the end of the season. Most of the time you will improve -- it is called "training effect".

For serious athletes, there are 2 ways to get faster. One is to make your movements more efficient (think of a distance runner who tend to "bounce" when they run and arms sometimes are out of sync). The other is to put more power into the ground (Coach Isaac Newton said for every action there is an equal but opposite reaction).

Efficiency of movement.  You are going to explode out of your stance at approximately 45 degrees. In order to do this you are going to have to ensure that you are strong enough. Some exercises that you can do is to lean against a wall at a 45 degree angle . Bring up one of your knees and that ensure that your legs are parallel. This is the position that you will be in out of the blocks. Over the next few steps you will go from 45 degrees to a slight lean forward as you move from accelleration to a max velocity run. Your striking foot in front of you should land approximately 6 inches in front of your body. Many people strike in front of this because they point their toes. You want your feet to be dorsiflexed (i.e. picture an ankle with a good taping). This will ensure that you are "pushing" yourself forward using your glutes, rather than pulling yourself forward using your quads. Remember what Coach Newton said!

Power: explosive power. Full body movements are key. Think of cleans or snatches. Even plyometric jumps are goods. You want to focus on higher weight and lower repetition. You are not going to be doing 10 reps, but rather more like 4-6. Focus on getting your hips and glutes involved (the explosiveness of your hips moving forward is what brings the weight up). This will help with getting your hamstrings involved too. Think about the pelvic tilt of a world class sprinter. They look like the strut everywhere they walk. It is actually because they have strengthened those muscles so much it has tilted their hips.

Efficiency is the best methodology. If you are efficient in your movements, you will run less tired.  If you are running 2-3 miles at a time, you are working your slow twitch muscles. You want to be a fast twitch machine! Instead look to be in shape. In the off season, do cross training. When you get to the mid-late winter time, then you need to focus more on your event. Get some endurance work but shorter sprint type workouts with rest. Run some multiple sprints at about 60-75% of your best time. As you get closer to the season, you will run less (closer to your desired distance) but at a higher speed. This will be closer to 80-90% of your best time.

Hit the weight room. Focus on developing your glutes, hamstrings, and obliques.   This will ensure that you don't have muscle imbalances.  Runners tend to have strong legs but weaker upper bodies.  You can do secondary exercises for arms, calves, shoulders, etc, but focus on primary!

Remember - efficient movements and dorsiflex for power.

Good luck!