There is a right and a wrong way to go about increasing your running speed. The wrong way would be to simply tear out across the track or down the sidewalk at your fast speed.
Some runners assume that the only way to learn how to increase running speed is to run at faster speeds. Unfortunately, this is more likely to leave you with an injury than a faster finish time in your upcoming race.
The right way to go about increasing your speed is to train for a gradual increase in speed.
You don’t want to force speed on your body all at once, because that is a set up for injury. An injury can set your training back to the point you can’t make it across the finish line at all, so your speed doesn’t matter!
The formula for learning how to increase running speed looks like this:
Muscle Strength + Speed Training + Nutrition = Your Fastest Race Ever
You need to focus on all three of these things consistently if you want your training plan to deliver faster speed for your upcoming race. This is also the formula if you just want to increase your running speed for your own satisfaction, regardless of upcoming races.
No matter what your motivations may be, you have to put out consistent effort in order to reach your goal injury-free.
Muscle Strengthening
Most runners incorporate strength training into their training schedule because it increases the power behind all movement. Power may not seem like a huge asset when you are working off endurance for a long distance run, but it is important when you are trying to build up speed.
The stronger your muscles become, the more powerful they will be to propel you down the track at a faster speed. You will also be a better overall runner when your muscles are well toned and lean.
Many runners focus on strengthening the major lower body muscles when trying to increase running speed, but it makes more sense to strengthen your entire body.
You want to become more powerful and toned overall, rather than bulky in the lower half of your body. If you are female, this doesn’t mean you have to bulk up like a man. It just means your entire body should be well toned with strong, lean muscle.
Simple exercises such as lunges and squats can be changed to incorporate the upper body. For instance, try holding dumbbells and doing a lunge straight up into an overhead extension. You will work your shoulders, back, core muscles, and lower body muscles all at once. Do a strength training workout two to three times a week for best results.
You can also get some toning benefits by running in sand, up hills, or through mountains. You will work muscles that typically don’t get worked during your standard training session.
Speed Training
There is a bit more involved with speed training than simply running faster. You want to train for speed a couple times a week, with the rest of the week devoted to your normal training schedule. You cannot sacrifice other training strategies to simply run faster all the time. You need a strategy guiding your overall plan.
The simplest way to train for speed is to pick up your speed for timed segments of your run. Between these bursts of speed, you drop back down to a comfortable running speed to allow your body to recover.
Your heart will beat substantially faster during these speed segments, and that is completely normal. You are pushing your body further than it is used to being pushed. With time, you will be able to run faster and faster during those segments for the same level of exertion.
Nutrition
This is the final component to learning how to increase running speed without injuring yourself. Nutrition and hydration is always important in running, but it becomes more important when you are pushing your body harder through speed training and added strength training sessions.
It is important that you are hydrated going into a speed workout, and remain well hydrated throughout the workout. The harder you push, the better your runners diet will need to be throughout your training week.
Eat for energy. Hydrate so you don’t slow yourself down.
Work on your speed in a calculated, responsible manner while balancing with your overall training schedule.
Increase muscle strength so you have the power needed to run faster.
If you are consistent with these elements, you will gradually see improvements in the speed you can comfortably carry off.
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