How to get faster running?

How to Get Faster Running: Unlock Your Speed and Break Limits

Understanding Your Current Running Speed

Honestly, before you dive into any speed drills or fancy equipment, the first thing you need to do is assess where you're at. I remember when I started running, I had this vague idea that I could just go faster if I tried harder. But guess what? It’s not always that simple.

Start by timing yourself over a short distance—say, 400 meters or a mile—and note your pace. From there, you’ll know where you stand. Once you get that number, you can start planning how to get faster.

Focus on Strength Training

Building Power for Speed

Okay, so here's a little secret I learned the hard way: speed isn’t just about running faster; it’s about having the strength to push yourself harder. I used to skip strength training thinking it wasn’t necessary. Big mistake.

Your legs, core, and glutes play a huge role in your running performance. Exercises like squats, lunges, and deadlifts will build the muscle needed to generate more power with each stride. Trust me, you'll feel the difference when you're powering through your runs.

Core Strength: The Unsung Hero

Don't forget about your core! It's essential for maintaining good form while running. I used to neglect it—until I realized that my form was falling apart, especially toward the end of long runs. Now, I do planks, leg raises, and Russian twists twice a week. It’s not glamorous, but it works.

Mastering Proper Running Form

Posture and Stride Efficiency

Here's something I had to relearn: running faster isn’t always about lengthening your stride. Actually, I used to think I just had to stretch my legs out longer to go faster. Wrong. Your stride should feel natural, not forced. Overstriding can actually slow you down and cause injury.

The trick is to focus on your posture: keep your torso upright, your arms moving efficiently, and your feet landing beneath you, not too far out in front. It takes a while to perfect, but it’s worth the effort.

Arm Mechanics and Relaxation

So, arms. They’re more important than I thought. I used to flail them around, thinking I’d look cool, but in reality, I was wasting energy. Focus on relaxed, efficient arm movements. Your arms should swing naturally with your stride, helping propel your legs forward.

Interval Training: The Game Changer

Why Sprints Are Crucial for Speed

Let me be real for a second: interval training will make you faster, and that’s not up for debate. I was kind of hesitant at first, but after a few weeks of doing sprints (and nearly dying every time), I saw huge improvements.

Sprints teach your body to work at higher intensities and push through fatigue. Try sprinting 30 seconds hard, followed by 1-2 minutes of walking or slow jogging. Repeat for 20-30 minutes. You can thank me later.

Fartlek Training: Speed with Fun

Okay, Fartlek training—it sounds weird, I know. But trust me, it’s one of the most fun ways to increase speed. This involves mixing up your pace during a run. For example, jog easy for 5 minutes, then sprint for 1 minute, followed by another easy jog, and repeat. It keeps things interesting while pushing your body to adapt to various speeds.

Recovery and Rest: Don’t Overlook This

Resting Smartly

Alright, here’s the part that most people get wrong. You can’t go hard every day if you want to get faster. I’ve been guilty of this—overtraining, thinking I could push my limits day after day, and ending up with injuries.

Recovery is key. Incorporate easy runs and rest days into your weekly routine. Take the time to stretch, foam roll, and even consider doing yoga for flexibility. Your muscles need time to rebuild stronger after each hard workout. Don't skip it!

Sleep and Nutrition: Fuel for Speed

Honestly, if you’re not sleeping well or eating right, all the speed work in the world won’t do you much good. I had a rough patch where I was running myself into the ground, not fueling properly, and barely getting enough sleep. You can guess how that ended—slow, tired, and frustrated.

Make sure you're getting enough protein, carbs, and healthy fats to fuel your runs. And please, please don’t skimp on sleep. Aim for 7-9 hours a night to allow your body to recover.

Mental Game: Stay Focused

Here’s where it gets a bit tricky. Running faster isn’t just physical. It’s mental, too. There are days when you’ll feel like quitting, when you’ll think you can’t possibly go any faster. But you can.

Try to push through that mental barrier. Set small goals for each run, whether it’s shaving off a few seconds from your last pace or running a bit longer. Celebrate those small victories, because they add up.

Conclusion: Stay Consistent, Stay Patient

Okay, here’s the bottom line: getting faster at running takes time. There’s no magic formula. But if you stick to a plan that incorporates strength training, proper form, interval workouts, and plenty of recovery, you’ll definitely see improvements.

I know, it’s frustrating sometimes. You’ll have days when you don’t feel any faster, and that’s okay. Just keep at it, and eventually, you’ll surprise yourself. Happy running!

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.