Running is a great way to stay fit and healthy. However, as you progress in your running journey, you may find yourself wanting to increase your speed. Luckily, there are a few simple steps you can take to improve your running speed.

Here are three steps to help you achieve your goal.

Step 1: Incorporate Interval Training

Interval training involves alternating between periods of intense exercise and periods of rest or low activity.

This type of training can help you improve your cardiovascular fitness, increase your speed, and burn more calories compared to steady-state running.

To incorporate interval training into your routine, you can start with a 1:1 ratio of work to rest. For example, run at a high intensity for 30 seconds, followed by 30 seconds of rest or low activity.

Gradually increase the duration of your work intervals and decrease the duration of your rest intervals as you become fitter. This type of training should be performed once or twice a week, in addition to your regular steady-state runs.

Step 2: Strengthen Your Core and Legs

Your core and leg muscles are essential for good running form and efficient running. Strengthening these muscles can improve your running economy and help you run faster and longer.

Focus on exercises that target your glutes, quads, hamstrings, and core muscles.

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Squats, lunges, deadlifts, and step-ups are great exercises for strengthening your leg muscles, while planks, side planks, and Russian twists can help improve your core strength.

Aim to include these exercises in your workout routine two to three times per week.

Step 3: Run Hill Repeats

Hill repeats are a great way to build lower body strength and increase your speed. Find a hill that takes 30-60 seconds to climb at a moderate to hard effort level. Warm up for 10-15 minutes, then run up the hill at a hard effort level.

Jog slowly down the hill to recover, then repeat the uphill sprint. Start with 4-6 repetitions and gradually increase as you become fitter.

Running hill repeats can also improve your running form and stride length. Focus on driving your knees up and pumping your arms to maintain momentum up the hill.

As you become stronger, you may find that running on flat terrain feels easier and faster as well.

Conclusion

Improving your running speed is achievable with the right training and mindset. Incorporating interval training, strengthening your core and legs, and running hill repeats can help you increase your speed and fitness level.

Remember to start slowly and gradually increase the intensity and duration of your workouts to avoid injury. With consistent training and dedication, you can reach your running goals and improve your overall fitness.