- Manage the pace with interval workouts, alternating speed and recovery to improve endurance and control without running out of energy.
- Optimize breathing by using the diaphragm, following a steady rhythm and relaxing the shoulders to maximize efficiency.
- Strengthen muscles with targeted exercises, such as lunges, deadlifts and squats, to make running smoother, more powerful and less strenuous.
Would you like to increase your speed without getting exhausted at the end of your run? The “trick” is not simply to increase your pace and push harder, but to train smarter, control your pace and improve your running efficiency. By perfecting your technique, optimizing your breathing and increasing your strength, the increase in speed will happen practically as a result, quite naturally. Skeptical about that? Test yourself.
1. Learn to manage the pace
Running faster does not mean pushing hard all the time. The key is to know when to speed up and when to conserve energy.
A good way to work on this is interval training. For example:
- Run for 2 minutes at a brisk pace, walk for 1 minute, and repeat 10 times;
- Run 400 meters at an intense pace, rest for 2 minutes and repeat 6 times.
These exercises improve the ability to manage effort intensity and increase resistance to fatigue.
2. Breathe better to run better
Effective breathing can make a big difference in running. Try:
- Breathe with the diaphragm, inhaling deeply from the belly instead of the chest to maximize oxygenation;
- Follow a rhythm when breathing, trying to inhale every 3 steps and exhale every 2, so as to maintain control;
- Relax the shoulders, as tension in the upper body can make breathing more difficult and less effective.
3. Work on strength to run faster
Strengthening leg muscles (and more!) helps improve running efficiency, making it less strenuous.
Some of the best exercises in this regard are:
- unilateral exercises, such as one-legged lunges and deadlifts, which improve balance and stability;
- exercises with high loads, such as classic squats, to develop strength and power in the legs.
Incorporating these exercises into your weekly workout routine will help you reduce the risk of injury and improve performance.
4. Refine your running technique
Good posture and efficient movement make running smoother and less wasteful. Some aspects to take care of are:
- Keep the shoulders relaxed and let the arms swing naturally to the sides of the torso;
- Tilt your torso forward slightly to use gravity in your favor;
- experiment with cadence, that is, with the number of steps taken every minute, keeping in mind that there is no fixed rule that applies to everyone, because the figure is influenced by several factors; however, you can try different frequencies to help you find the pace that suits you best.