Cuatro formas de ser más rápido para corredores nuevos

One of the first questions new runners ask themselves is, “How do I get faster?” The answers are not always clear, so I’m here to break down four things every new runner can do to improve their speed.

1. Vary Your Pace

 Not every run you do should be at the same pace. You should think of your week as rollercoaster. Some runs during the week should be more challenging (like the top of the coaster) while others are easier (like the flat parts). Varying your paces throughout the week allows your body to be challenged and then recover from those challenges. If you are taking every run at an easy speed, consider picking up the pace on a run so your body adapts to a faster speed. If you are running every run at top speed, back off the pace and allow for recovery days so your body can synthesize your good work. 

2. Add a Workout

In the general fitness world, going on a run is considered a “workout.” However, in running terms a workout is a focused hard effort that typically combines faster running with periods of rest. Running workouts stress your body in a good way and promote muscle adaptations and aerobic fitness. A running workout can be as short as 20 minutes! Jog easy for five minutes then run for 10 minutes and during that time pick up the pace with a 30-second surge, followed by a relaxed 90 seconds of running. Repeat this cycle of fast-slow five time during the 10 minutes and then take an easy 5-minute jog to cool down. 

3. Avoid Overstriding

 A common mistake runners make when trying to “go fast” is overstriding or lengthening the running stride in an attempt to cover more distance. Overstriding can actually slow you down. When you lengthen your stride, your foot is planted far in front of you and this forces you to push off in front of your center of gravity, making it harder to generate force and therefore speed. Instead of trying to lengthen your stride, make your running form stronger. 

4. Strengthen Your Running Form

One way improve your running form is to warm up with walking drills. These drills help pattern your body to recruit the correct muscles when running, and they prime (warm-up) the muscles to run. Try these three simple walking drills before every run and notice how your running form improves over time. 

• Knee Grab. Walk 20 feet and every other step, bring your knee to your chest balancing on the other foot and holding to a count of five. Alternate knees.
• Quad Grab. Walk 20 feet and every other step, bring your foot behind you until you feel just a light stretch in your quad muscles (front of your thigh). Hold the stretch to a count of five while balancing on the other foot and then step forward and switch sides.
• Marches. Walk 20 feet and practice slow marching. Bring your knee forward until it is at hip height and then slowly place your foot down. Alternate legs. Start slow, with perfect form, and increase the pace of your marching over time.