While running is by far one of the easiest, and most accessible options for newbies looking to get fit, many people new to the track give up within the first mile or two, after they begin to suffer from burning calf muscles, aching lungs, and a seemingly absurd heartrate.
While the first step in getting the most out of your regular run, is recognizing that you probably shouldn't expect to be able to run as far, and as fast as Usain Bolt from the first time you try on your new running shoes, it's also worth noting that you're going to need to take some time to build endurance, and skill.
With that in mind, here are some tips on how to run faster, without causing an injury.
1. Run More Often
Just as with most things in life - practice makes perfect. You can't just strap on your calf compression gear and expect to transform into an incredible runner. The more frequently you lace up your trainers, the more likely you are to begin running like a gazelle. Remember to spread your workouts over the week, running short distances more often. You'll be surprised at how quickly tackling the track becomes easier.
2. Check Your Form
Just like a broken car isn't going to run at peak performance, the same goes for your body. Poor form while you run can lead to aches and pains that simply stop you in your tracks. If you want to know how to run faster, and farther than ever, you'll need to check up on your running form and make sure that you're setting yourself up for success.
3. Increase Your Efforts Slowly
Once you've been running for a while, and you notice that your breath begins to even out somewhat, causing your muscles to feel less fatigued - you can think about increasing your mileage. Just remember not to push yourself too far, too fast. Follow the rule of ten percent, and never increase the distance or speed you run by more than ten percent from the previous week. This should help to prevent you from feeling overwhelmed by your workout, and ensure that you avoid injury too.
4. Try Some Intervals
When it comes to discovering how to run faster, you'll probably recognize that the more energy you exert to build up speed, the more difficult your run becomes. However, running short bursts quickly can be a good way to build up your lung capacity and muscle strength, which can be ideal for increasing your endurance over time. Start off with running intervals of no longer than ten seconds, then gradually build up.
5. Hit the Hills
Finally, if you want to figure out how to run faster, and improve your body for running performance, then try heading for the hills. Running up an incline might be torture on painful knees, but if your joints are strong, it's a great way to develop core and leg strength, as well as endurance within the lungs. If you're not close to any hills, you can always increase the incline on your treadmill instead.