Regardless if your body was made for running or not, you can always tap into it more and give it a little boost. There’s a lot of approaches to improve both your running speed and motivation, some requiring a bit more effort than others.
1. Go for lighter shoes
Trade your old, clunky sneakers with lighter ones; it will improve your form and speed while reducing the pressure on your joints. Models that mimic barefoot running are the best!
2. Train your core
Strong abdominal muscles will improve your stability and endurance as well. You don’t have to be fanatic about it, you just have to focus on this area more. Cut crunches completely and stick to the super effective plank and its million variations, it’s just as effective without messing up your neck.
3. Grab a partner
Sometimes you just need that extra push and a running buddy can do just that plus it keeps things fun. Join a local running club, start asking people at your gym or runners you meet on your route, do what you think is best to land yourself a running partner that challenges you.
4. Make sure you’re hydrated
Dehydration reduces the supply of oxygen to your muscles thus reducing your speed. Make sure you’re hydrated at all times without going overboard, drink only when you’re thirsty.
5. Practice makes it perfect
If you don’t remember the last time you went for a run you can’t expect to reach 20 miles per hour now. Take things slowly and try to go faster each time.
6. Foam rolling always does the trick
Use your foam roller to warm up, cool down and even recover. This little demonstration will show you how to use a foam roller like a pro. Chances are you’ll wonder why you didn’t try this little gizmo sooner.
7. Reward each milestone
Every time you reach your goal, no matter how insignificant it might seem to you, reward yourself. Go to a movie, go shopping, do whatever you feel you need to do to keep the momentum going. Having a specific goal will help you stay on track and improve your speed.
8. Toughen-up your training
HIIT, weight training, you just have to pick one that works for you. If you don’t have time for gym sessions you can train at home. Start slow with bodyweight exercises and slowly incorporate weights to challenge your body.
9. Add in hills
Hills improve your speed and condition so it only makes sense to go uphill. Whether it’s indoor or outdoor it makes very little difference.