You have reached your limit of free articles this month.

Enjoy unlimited access to SpringfieldNewsSun.com

Starting at just 99¢ for 8 weeks.

GREAT REASONS TO SUBSCRIBE TODAY!

  • IN-DEPTH REPORTING
  • INTERACTIVE STORYTELLING
  • NEW TOPICS & COVERAGE
  • ePAPER
X

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.

X

Welcome to SpringfieldNewsSun.com

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

Ways to run faster, stat


It’s been said if you want to run fast, you have to practice running fast. (What? Thought Ryan Hall or Lolo Jones got that quick with just luck?!) Read on for 25 ways to have a harder, better, faster, stronger workout, smoke the competition, and maybe even set a speedy new PR.

1. Nail good form. The key to running (at any speed) is to practice proper running technique. That means keeping the upper body tall yet relaxed, striking the ground with the mid-foot landing under the hip, and swinging the arms forward and back (not side to side!) at low 90-degree angles.

2. Count your steps. Get familiar with stride turnover, or the rate of steps taken while running, regardless of pace. The fastest, most efficient runners have a cadence of around 180 steps per minute and keep their feet close to the ground with light, short n’ speedy steps. To find your magic number, run for one minute, count the number of times the right foot hits the ground, and multiply by two.

See also: 3 Quick and Dirty Tips to Prevent Running Injuries for Good

3. Get low, get high. Short on gym time? Quick! Try speed training! Interval training, or alternating periods of high and low intensity while exercising, are just one way to build speed and endurance — and burn major calories in less time too!

4. Stride right. There’s a reason you see all those “real runners” doing short sprints before the big road race. Striders (or strides) are a series of comfortable sprints (usually eight to 12, between 50 to 200 meters each) to improve acceleration technique.

5. Run the ‘mill. Feel the need for speed?  Chase it down on the treadmill! Because the speed belt assists with leg turnover, it’s actually easier to run faster. Plus, the power to push the pace is right at your fingertips. A word of advice these geniuses could have used: Get on the machine before turning up the dial.

6. Stretch it out. The jury is still out on whether static stretches before runningreally prevents injuries [1]. But leaders of the pack know stretching daily (target those hip flexors!) increases flexibility for better strides.

7. Pick a pace. Fartleks is a funny Swedish word (yes, our inner 10-year-old boy finds it hilarious) meaning “speed play.” Alternating jogs and sprints will gradually build up speed and endurance, plus you call the shots on when to switch it up. 

8. Jump on it. Take a lesson from Marky Mark in The Fighter and grab a jump rope. Boxers know that fast feet mean fast hands. But for runners, fast feet just equal fast feet.

9. Lighten up. Even if barefoot running isn’t your thing, sneakers are gettinglighter and lighter to mimic the foot’s natural movement and improve stride. Try a minimalist pair to see if less weight means more energy for faster feet.

See also: 20 Must-Haves for Cold-Weather Running

10. Get to the core. Fast and fit go hand in hand. Stronger core muscles(especially the lower abs) allow runners to tap into more force and speed out on the road. The best part: Just 15 minutes of core work a few days a week is enough for a faster finish [2].

11. Breathe in, breathe out. Just do it much faster! Learning how to breathewhile running at faster speeds takes practice. Use both the nose and mouth while inhaling and exhaling to get the maximum amount of oxygen to the muscles. Also, try belly-breathing (not to be confused with belly dancing!), which means filling the stomach, not the chest, with air on each inhale.

12. Skip the sweets. Junk foods guarantee a sugar high, but they also slow us down. Stick to whole grains and pasta instead, which provide long-lasting energy — without the crash.

13. Play with toys. Who doesn’t like new toys? Try a running parachute for added resistance, or if your budget allows, see what it’s like to go for a moon-walk, er, run on an AlterG Anti-Gravity Treadmill.

For the full list of 25 ways to run faster, go to Greatist.com.




Reader Comments ...


Next Up in Health

New ‘oldest person in world’ is 117, explains secret to longevity
New ‘oldest person in world’ is 117, explains secret to longevity

Violet Mosse-Brown of Jamaica is officially the oldest living person in the world, at 117 years of age. Mosse-Brown earned the title after the death of Emma Morano of Italy, who died earlier this week at 117 years, 137 days old. Mosse-Brown has a simple secret to her longevity. “Really and truly, when people ask what me eat and drink to live...
Police officer helps boy tie necktie in heartwarming viral photo
Police officer helps boy tie necktie in heartwarming viral photo

A police officer is going viral after teaching a boy how to tie a tie when he was “too embarrassed” to ask for help. X’zavier was at the Indiana Statehouse recently to receive the “Youth of the Year” award from his local Boys and Girls Club, according to Inside Edition. X’zavier was escorted to the ceremony...
Spring cleaning your computer

As you’re doing spring cleaning around the home, don’t forget about your computer! It needs taken care of, too. Here are a few things you should consider doing to keep your computer in tip-top shape: Run a malware scanner to remove junk: Along with having an anti-virus installed, consider a secondary anti-malware program. They can catch...
D.L. STEWART: Enjoying Major League Baseball by the numbers

In the latest example of fascinating Major League Baseball statistics, studies show that a 29-year-old centerfielder saves an average of four fewer runs per season than a 28-year-old centerfielder, The New York Times reported this week. While you may wonder why a prestigious newspaper would use valuable space to report stuff like that, baseball fans...
Study: Diet drinks can lead to stroke, dementia
Study: Diet drinks can lead to stroke, dementia

Diet sodas — one of America's favorite caffeine-delivery systems — appears to be just as unhealthy as their sugary cousins The Washington Post reports that a new study refutes the theory that diet drinks are a better option than those made with sugar or corn syrup. The new study in the journal Stroke says people who drink diet soda...
More Stories