How to Run 2 Times As Fast

Running takes time, hard work and motivation. Runners are often anxious to see changes in their bodies as well as their performance. Although your distance and stamina may be improving, it is sometimes difficult to increase speed. Unfortunately, if you want to see a significant increase in speed, you are going to have to push your body to the limit. Faster speeds require an increase in heart rate, which can often feel different and uncomfortable. By adding in speed work to your regular regimen, you will see your speed increase.

Instructions

    • 1

      Change your running regimen whenever you want. Try running different distances, speeds and on different terrains. Your body will get used to the same workout every day, so in order to see improvements in your performance, you must change it at times.

    • 2

      Embrace changes in your body when you start to push yourself. If you decide to increase your speed, your heart rate will rise. Do not panic when this happens. Simply keep going if you feel like you can do it. If you feel sick or overly fatigued, slow yourself down and bring your heart rate back down gradually.

    • 3

      Find a route to run that is about 800 meters long. Alternate running part of the way at a fast, steady pace, then part of the way at your comfortable pace. Continue alternating speeds until the 800 meters are complete. As you continue practicing this exercise, gradually increase the time that you are running at your fast-steady pace and decrease the time that you are running at your comfortable pace. When your body does not recover completely between intervals, you are forcing your body to recover faster when you are pushing yourself to increase speed.

    • 4

      Find time to build speed work into your schedule even when you don't have much time. Try running fast for two minutes and then slow for one minute. Continue this cycle five times. You will have had a good workout in just 15 minutes.

    • 5

      Work at your correct ability level. If you have been running for a long time you need to train yourself at the correct level. Advanced runners can increase their speed by running fast for five minutes, easy for four minutes, hard for four minutes, easy for three minutes, fast for three minutes, easy for two minutes and so on. Once you make it down to one minute fast, go back up --- fast for two minutes, easy for one minute, fast for three minutes, easy for two minutes and so on.