Tips to Run a Mile Faster

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Thinking of beating your personal record in running? Running is a great way to keep the heart rate up, tone the legs, and burn a lot of calories! But if you want to up the ante, you can train yourself to run a mile faster! The little things you change in your routine could lead to amazing results! In today’s post, we are listing down practical ways to help you run a mile faster.

Achieve the Right Form

Just like any type of exercise, you want to achieve the right form to maximize the benefits. The key to running at any speed is to train the body in maintaining the right form. Your upper body has to be tall yet relaxed to minimize drag. This allows you to speed up faster. Always strike the ground with a mid-foot landing under the hip and swing the arms forward to back—not side to side—at a 90-degree angle.

Maintain Cadence of Steps

Pro athletes and efficient runners tend to count their steps to speed up their running. Familiarize yourself with stride turnover or the rate of steps it takes while running, regardless of the pace. Fast runners tend to maintain a cadence of 180 steps per minute. They also keep their feet closer to the ground with short, speedy steps. What you have to do is to find your sweet spot and start counting. To determine the sweet spot, run for a full minute and then count the number of times your right foot hits the ground. Then, multiply the total by two.

Speed Training

One of the best ways to build stamina and speed is by speed training. In speed training, there’s interval or alternating periods between high- and low-intensity strides while exercising. This not only torches more calories, it also increases speed and builds endurance!

Watch Your Stride

Strides refer to a series of comfortable sprints that will improve acceleration. Professional runners will do short sprints before the race. The right strides will help you cover more ground. So always watch your strides if you want to outdo yourself!

Running on a Treadmill

If you think the treadmill doesn’t measure up to outdoor running, think again! Running on a treadmill actually helps you increase speed because the speed belt assists with leg turnover. This makes running so much easier and a lot faster than doing it on the road. So when you’re not running outside for some reason, give your treadmill a spin.

Stretch Your Legs

You never start any exercise without flexing and stretching your muscles. Stretching helps prevent injuries, muscle strain, or painful muscle recovery. Stretching the muscles before a good run will help you perform at your peak. It will also assist in achieving better strides.

Maintain a Pace

One of the most important elements of running faster is to pick a pace. You can do alternating jogs and springs to gradually build up endurance and improve speed. But you can always tweak this method if you feel like mixing things up.


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