How to Run Faster: Top 5 tips from a Running Coach
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- Опубліковано 24 лис 2023
- In this video, I'm sharing with you some tips on how to run faster. From tips on improving your running form to training tips for newcomers, this video has everything you need to start running faster!
If you're looking to improve your running speed, then this video is for you! I'm sharing with you top five tips from a running coach on how to run faster. From improving your form to training for beginners, this video has everything you need to start running faster and improve your performance! - Спорт
It's taken time (years!) for me to get faster but i've managed to go from a 27mins 5k to a 22:42 PB two weeks ago. For a 51 year old female i was pleased with that.
What made all the difference was l did some speed work for the first time - i must admit i felt a bit daft in the park but it's made a huge difference. It's hard to move your legs fast without practice!
Just started some strength so let's see what benefits that brings.
Hey. Just want to share my PB at 24:50. And I'm a man at 34. Great job, mate
Keep up the good work and don’t worry about what others think of you just train your best.
I'm a 48 yo male and I don't know if I'll ever get to your pace (I hate qualifying male vs female, but I imagine I have a longer stride, I could be wrong!) Share more!
1. Hill repeats
2. Track workouts #1 400m
3. Track workout #2 1600m
4. Running form drills A/B/C skips, karaoke, high knees, etc.
5. Weekly long run
6. Weights/calisthenics (I do handstand pushups at the gym, core, chest, back, biceps)
What's a handstand push up? Most people can't do handstands. I've never done one in my life, though I did injure myself trying as a school kid for pe.
Running fast isn't easy, but there's plenty you can do to make it easier. Hill training is probably the thing I find most effective, great cardio and strength mix.
Very true!
Well done. Thanks for the video!
thank you
Good tips, I concur. This last one I started doing spontaneously. Like many people I find easy runs too hard to stick to, you just feel like "why am I gping so slow?!". So by the end of say 6-7Km at 5:35 pace, being well warmed up, the machine well-olied, I just do the last kilometer fast, like 4:10 and get it out of my system! That is still short enough to not leave you needing a rest day.
thank you
I got chased by a dog the other day and have never run faster in my life. Turned out to be a french pitbull, tiny thing and my hammys nearly exploded😅😅😂
Excellent tips there. Chris. I'm also a coach and these are messages I give my athletes over and over - they just work :)
Thank you
I love doing high intensity such as strides on the treadmill, you just dial up a high speed and hang on, there is no slacking.
That's awesome! High-intensity workouts on the treadmill are a great way to push yourself and challenge your limits. Keep up the hard work!
Probably the number 1 tip is consistency, 2 - resting well, prioritise good sleep, 3 - increase miles and get a good long run once a week, 4 - 2 x speed sessions a week, interval, Fartlek, sprints, hills
For me if I want to get quicker it comes down to the long run. I will throw in some harder efforts toward the end with a few miles left to work myself on tired legs and see what I have left in the tank.
Fair enough!
Strength work:Yes Fordy- Preach it bro! Noticed you had a very robust strong set of pins on you last week@Gunpowder.
I know I should be doing more strength exercises, I was doing them during marathon training but then stopped. The last tip I didn't even know I was doing, but I run a 10k on 2 days in the week & the last half mile I always speed it up. Sat Parkrun is where I test my speed pace. I want to get a triple PB next yr with a 10k, HM & Marathon already booked. I want to be faster especially over longer distance like the half & marathon. I know I'm capable but then I eat all the wrong things & carry a spare tyre.
Consistency is key! Keep up with your strength exercises and you'll see improvements in your speed and endurance. Don't forget to fuel your body with the right nutrients to support your training.
When I saw that guy doing squats with massive weights, I freaked out. I was ready to see his knees explode. I can barely do squats even without weight. I feel like my knees will break.
🏎thank you very much 🏎
thanks
I do a finish fast session at least once a fortnight so easy run for a set time with a set time at threshold at the end. Eg. 30mins easy 10mins hard. Do sometimes do this by milage on long runs so 9easy last hard for example.
nice work
Serious geeza
That’s me
Thanks coach. Today I ran a 29:30 5k. My first 5k all out effort. I am 29 and 5 feet 4. My Max HR till date is 202, quite high i suppose. I wanted to do a lactate threshold calculation without spending money basically and I found out that you can do that by running 30 min in a consistent pace and take the last 20 minutes of average HR data. Mine came to about 183 (highest being 199). Is it too high?
What is your weight? I use VO2 Max as a measure of my conditioning it comes over from Apple Watch to Apple Health and correlates to the longer I can run at max speed with out being short of breath. Enjoy the run!
A good test for determining lactate threshold is the talk test. It is a test we do in the lab if we don't want to do a full lactate threshold test. Essentially gradually increase intensity (typically in 3 minute blocks) and try to say a phrase at the end of each block. The most common phrase is the US pledge of allegiance. Nothing magical about that phrase, it just lasts about the right amount of time and most people here know it. Once you reach an intensity (HR, speed etc.) that you can get through it, but it is difficult, then that is around your lactate threshold.
I honestly need help. I'm 5'6 and quite fit. But there seems like a physical limitation, I just cant run above pace 3.45 min/km. That's my sprint speed. I just cant see how people could run at 3:30 amd look so relax. Is that even possible?
What qualification do you have as a running coach please?
Athletics (endurance) and Running coach
How long should a long run be for faster 5 k ?
Not more than 10-12K is my guess, let's see what Fordy thinks. The logic should be long enough to make the 5K seem short in comparison and not too long so as to be effecively training for something else altogether?
4 out 5 is not bad… what is the 5th? 🤷
Coz I’m a nice guy I’ll rewrite your comment: Fordy thanks for the vid real positive contribution you are trying to make thanks a lot have a great day….
#yourewelcome
Weight #1
Hill reps once a week!
Yep
5 Tips to get faster!
1. Strength and condition training
2. High intensity interval training ( intervals )
3. Tempo run ( hr long pace )
4. Strides at end of run
5.
What one did I miss 🤦🏻♂️🤦🏻♂️🤦🏻♂️
Tip 5: be nicer to people you never know how your negativity impacts others
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