Over nearly 30 years of running, I’ve been learning that pushing harder through my workouts to get faster only ended in burnout. Training smarter was the key to improving speed. So, here’s how to bring more precision into your routine and get the most out of every run.
- Hill Running for Power and Efficiency
Hill running forces your muscles to work harder, building the power and endurance you need for speed. Start by finding a hill with a moderate incline—around 100 to 200 meters. The goal is to sprint up, focusing on driving your knees and keeping your strides strong. On the way down, jog or walk, giving your body a chance to reset while keeping your muscles warm. Start with 4 or 5 rounds and gradually increase as your body adapts. Incorporating hills once a week is a solid move.
- Form Is Everything
If your form is off, you’re wasting energy. Keep your posture upright with a slight lean from the ankles, not the waist. Your arms should move smoothly at 90 degrees, driving them forward with each stride. This will help your legs move easier and faster. Pay attention to where your feet land—midfoot is the sweet spot for a more efficient push-off. Maintaining a steady cadence can make your movement more fluid and less taxing on your joints.
- Strength Training for Speed
Running faster requires strength, especially in your core and lower body. Incorporating strength exercises twice a week will reinforce the muscles that propel you forward. Focus on exercises like leg presses and lunges for your legs, and add planks to stabilize your core. Plyometric movements—like jump squats—also help build the explosive power needed to increase speed.
- Recover Like an Athlete
Recovery is just as important as the run-or any sport for that matter. Your body needs time to adapt to the workload, so skimping on it probably won't do you any good. But, prioritizing sleep—7 to 9 hours a night will give your muscles time to repair. Post-run, stretch thoroughly, focusing on your calves, hamstrings, and hips to maintain flexibility. Hydrate consistently and eat to fuel performance, with an emphasis on protein and complex carbs.
- Set Measurable Goals
Set specific goals for each run to keep you focused and motivated. If you're aiming for faster intervals, track your splits. If you're focused on endurance, pay attention to your weekly mileage. Using data keeps you accountable and lets you see your improvements in real time. Say no to overloading yourself and give into smart, structured progress.
Running faster is a calculated effort. Stick to these steps, stay consistent, and your results will speak for themselves.
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