First things first. I am by FAR nowhere near a speed demon. I am still actively working on improving my running form, becoming a stronger runner and yes, getting faster. But because I would like to run faster, I’ve actually tried to figure out how to do so, with varying degrees of success. So I thought I’d share what I’ve learned. Please add any tips you have in the comments!
- Fartleks. If you are anything like me, your first question is what the heck is a fartlek and why on earth would it make me faster? Fartlek is a Swedish word that roughly translates into speed play. Essentially, it’s unstructured speed work. What that looks like for me is typically “okay, I will sprint to that tree, then jog to the next tree.” Rinse and repeat. It’s not easy, but it definitely works. And it’s kind of fun because you can make up your intervals on the fly.
Yep, basically!
- Running hills. I have been so surprised that regularly running hills of varying inclines and intensities has really helped improve my speed. Twice a week I run with BGR and that run begins with a gradual incline. It sucked the first time I ran it, but now I power right up that thing (well, on most days). I also regularly end my longer runs on Capitol Hill. Which is never fun at the time, but I’ve taken to just repeating in my head, “you don’t get faster on hills by walking them.” Funny enough, it’s true! As I learned while running the Annapolis Ten Miler this past weekend, regularly incorporating hills into your runs makes you a stronger AND faster runner! I promise 🙂
you don’t have to run up this everyday…but it helps!
- Cross training. This is the one thing I need to really work on. You can’t just run all the time (and yes, I’m speaking to myself here). It’s very important to do other activities to build up your muscles and to reduce the risk of injury (yep, still talking to myself – and my injured ankles!). I’m trying to find a fun, feasible way to work other activities into my routine. If I’m left to my own devices, I just won’t do it. But YOU should 🙂 And I’m working on it.
Any other tips on how to become a faster runner?
My neighborhood is nothing but hills and they definitely have helped me get faster! one thing that has helped me the most though is running Yasso 800’s on the treadmill. It keeps me set on the exact pace I want to achieve and prevents me from slowing down as I become winded and tired towards the end of the 800m.
Great tip! I hate the treadmill but it is perfect for things like that 🙂
I hate the “dreadmill” too but sometimes it has its perks 🙂
I have heard that strength training helps too. I am horrible at speed-work or cross training lol
Strength training DEFINITELY helps. Another thing I’m working on…
I have been trying to fogire out for the longest time what the bleep fartlekking was. I feel embarassed as a runner to not haave known!! lol. I do speed work anyway, just probably not consistently and usually on the treadmill. Cannot support #3 enough!!! Cross training is so important.
LOL – glad to help in that area. It’s SUCH a weird word, but kinda fun (and definitely helpful) 🙂
Great post! I really need to run more fartleks.
Yes, if only because it’s so fun to write and say “fartlek” 🙂
Reblogged this on Run! Anna D! Run! and commented:
Great tips! Great blog!
Thanks Anna! I’m glad you found the tips helpful — do you have any insight to add? 🙂
That’s what I have been doing and I am seeing results. I have tried speed work on the “dread”mill I noticed it forced me to keep the pace that I started mainly my fear of falling off the thing. Lol! My hill training is intermixed with flat terrain and i do it on my midweek long run. My mantra for hills is “hills are your friend, they will make you stronger, there will EVENTUALLY be a top and a downhillI. I swim for cross training and love it, I am not a strong swimmer but my boyfriend swims like a fish and helps me. It helps ease the soreness and tightness in my thighs and calf. I try to mix in strength training but that has been difficult with my schedule,I need to refocus on it I can feel myself losing muscle tone. I hope this helps! Happy Running!
Swimming is fantastic! I would love to swim for cross training – I’m going to look into it. You are right about strength training – so important but sometimes so challenging to fit in! Good luck. 🙂
YES!! To this post. I have spent the last year trying to get faster. Doing all of the above will make you faster. Keep at it!!
Great to hear that you agree — since you are one of my speedier friends 🙂
Great tips! I haven’t tried fartleks yet, but may give it a try!
Thanks for stopping by! Definitely try fartleks – they are great because you can do as many (or as few) as you want — totally up to you! I bet you’ll like them!
the other (totally counter-inuitive) way to get faster is to run slower. Many, many runners (myself included) do the majority of our long distance training close to our race pace. This only leads to burn out and the inability to really work hard on speed days, and allow the body to recover.
I am guilty of making this mistake training for my first marathon. I was running my long runs at an 11:00/mile pace. I thought I was on track to break 5 hours. But a month out from the race, I hit burnt out. This lead to not being able to train more than 18 miles and a 5:24 marathon (12:22) pace.
Crazy, I know, but I am becoming a believer in the train slow to run fast philosophy and starting to (slowly) see some benefits of that.
Yes. Your point about running slower on your long runs is very very true. I sometimes feel that is harder to do than running fast! Thanks for commenting!
Get out of my head!! Lol 🙂 You’ve pointed out what I would have said. I agree with those points you mentioned even the part of talking to myself about cross training. 🙂
LOL — sorry about that – great minds think alike? And ugh…cross training. There is a new crossfit opening near me and I may check it out. It’s so $$$, though!
$$$ is part of the reason why I haven’t taken up crossfit myself! I’ve got a bike though and I really should put more of an effort to riding more. I hear it’s great cross training for runners. I’m trying yoga also. I heard that’s great for runners too!
I think YOGA is excellent for runners but I’m awful at it and kind of hate it (I know you aren’t supposed to hate yoga but it really is so awkward for me!). Biking + yoga sounds like a perfect cross training combo!
You forgot being chased by a rabid dog. I can’t be slower if I tried but that “technique” sure worked for me once. : )
LOL – I personally try to avoid that speed-building technique 🙂
I just started following your blog, and I love this advice! I try to train with hills and while I hate it while it’s happening, it does help during races! But I have yet to try fartleks, everyone says it’s fun so I may have to do that soon!
Thanks for following, Kristen! And yes, definitely try fartleks and let me know what you think. I was kinda skeptical but then I tried it out and liked it!
I want to try fartleks! I’ve been hearing a lot about them. I wish I had more hills nearby especially since my 10K at the BGR conference has hills :(.
Definitely give fartleks a try! And maybe simulate hills on the dreadmill? Not the best option, but better than nothing!
This is the first training cycle that I’ve actually cross trained and I can definitely tell a difference! My body feels stronger, despite my crappy run today!
That is awesome!
i have to admit i’ve been avoiding hill repeats – but i completely credit my minute-ish pace speed-up to cross-training and speedwork! all about the body pump for me 🙂
I wish I could find a body pump class in DC that worked for me, times wise. I LOVE that class. I also love body step – ever tried that one?