Follow these tips to see improvement and get faster on your run
Whether you’re new to triathlon or a seasoned veteran, you will eventually want to get faster on the run. Improving the run is one way to shave minutes off your overall time! You’ll have to put in the work though. It takes hard work and dedication to increase your speed. Below are 6 different ways to help you get faster and chase those PRs. The more of these tips you integrate, the better.
This type of training includes periods of high and low intensity running. High-intensity interval involves running faster than your everyday pace. Interval training revamps the efficiency of the oxygen delivered to your body. This will help increase your speed and efficiency. The goal is to make small, incremental increases in speed over time. Try the workout below and adjust as needed.
- Jog for three minutes at regular pace
- Sprint for one minute
- Repeat this cycle four more times
Pro tip: don’t skip your workouts when you use these 4 excuse busters.
Run hill repeats
These might be difficult at first, but they’re worth it. Running hills is a form of resistance training. Look for a hill that takes you about two minutes to ascend. Run at a steady but hard effort on the way up and easy jog back down to recover. Your body will work harder, but this is a chance to work on controlling your breathing. Focus on your recovery on the downhill. Engage your core and regain control of your breathing on the way down. With hill training, you’ll increase your muscle strength, especially your glutes and calves. Those are the muscles needed to sprint across the finish line! Avoid knee pain when you run when you incorporate these tips.
Add strength training
How you increase your speed is not just about running. You need to keep yourself active and functioning. Strength training involves exercises that improve strength and endurance. It typically involves the use of weights, but can take a variety of different forms such as bodyweight workout. Start with lighter weights gradually work your way up. If you don’t have weights at home you can still complete a workout. Incorporate pushups, dips, situps, lunges, squats, and any other exercise that uses your body’s weight.
Be steady and focused
Things take time, so don’t get off track. You won’t achieve your big goal overnight. Set up smaller, weekly goals along the way. Take it easy on yourself. Slow and steady may win the race, but fast and steady builds speed! Take challenges and try running faster than the day before. Be just as focused on your recovery as you are about getting faster on your run. Learn about the benefits of an ice bath and how it can help with your recovery process.
Yoga has extensive benefits beyond our imagination. Add yoga to your daily or weekly training plan and you won’t be disappointed. A study showed that twice-weekly yoga sessions increase flexibility in the joints and improve the balance of your body. Deep breathing associated with yoga will also help you consume oxygen more efficiently when completing more strenuous workouts. Get started with these 5 yoga poses for triathletes.
Eating right is crucial. Optimal fueling gives your body what it needs to improve. Plus, by eating healthier you could lose some weight and develop lean muscle. Don’t forget to hydrate!
These are some of the most tried and valued running techniques. Everyone has their unique ways to get faster on the run, so make sure you do what’s best for you. Listen to your body and don’t get too harsh on yourself. Just like training for the finish line, getting faster on your run takes time.