Sorry, there is not a pill that makes you run faster, we know you knew this.
Though if you would like to know how to run faster here are some ways that work.
Even if you choose to flail your arms and legs on the treadmill, being able to run fast is correlated with increased power and strength throughout the body. The faster you can run, the more power and strength you have. Plus, sprints really kick fat in the behind.
Improving through Interval Training
- Begin your workout. Warm up by walking or slowly jogging for five minutes. …
- Run at a moderate pace for fifteen minutes. …
- Begin the interval training. …
- Repeat this process four times. …
- Cool down. …
- Push yourself. …
- Measure your improvement.
Increasing your speed and stamina
Here’s how you can train to improve your stamina and speed on a treadmill or outside: Hill training on a treadmill, increase the incline for one minute then lower the incline for a minute of recovery. Repeat this for a full workout. If you’re running on the road, find a hilly route to run once every week or two.
Get the form down
While intrinsic power and strength can get you far (and fast), you need to work on the technical aspects of your sprinting form. It’s a lot more nuanced than most people think. Take the Olympic-level track athletes, for example. Notice that almost all of the runners look similar when they dash to the finish line.
Each possesses some good forward lean and pumping arms while keeping his or her head down during the acceleration phase. Gradually, the athlete transitions into a taller stance, emphasizing short ground-contact times and quick turnover with minimal hip sway in their form as they finish out the race. Basically, imagine the less cartoonish version of the Road Runner. You’ll also notice a very relaxed jaw, with their cheeks comically flopping about during a slow-mo replay.
According to the SAID principle (specific adaptation to imposed demand), you must practice sprinting to be better at it.
Sprint workouts can be performed 2-4 times a week depending on your training season and sport. Research suggests that training programs longer than eight weeks can improve speed development compared to shorter programs.1
Perform 20-60-yard maximal sprints with full recovery between sets. This will improve your conditioning for any sport you play. Be sure to practice refining your sprint mechanics to further improve form and coordination, as well as run speed.
If you are playing a field sport, you can perform acceleration and deceleration drills and change of direction exercises (pivot drills) during the same session to improve your footwork and agility on the field. Implementing better running form during scrimmages will also provide opportunities to practice accelerating for when it really counts.
Up the Resistance
Find a moderately sloped hill and perform hill repeats; run as fast as you can up that hill for several repetitions (see sample workout below), then hit the showers.
Life for Speed
The gym isn’t just for building better bodies; it builds faster bodies as well. Simply put, you can’t run fast if you aren’t strong.
Combining resistance training has been shown to be a better method of improving speed compared to performing each of these training methods individually.1
How to get quicker
Double Leg Side to Side Line Hops
- Stand with both feet on the side of a line/piece of tape on a soft surface or gym floor.
- Explosively and quickly jump side to side over the line while being light, quick and effortless on your feet. …
- Repeat pattern for desired amount of time.
- Use a 1:3 work to rest ratio.