Practice varied running with moderate to hard intensity. Learn how to increase your pace when running.
How to increase your pace running?
To have a progression when running, you must exercise with higher intensity. Exercising with higher intensity can help you increase your aerobic capacity to run faster without necessarily using more energy. Becoming a faster runner can be a goal for all runners, regardless of form level.
What you can train to run faster
Effective ways to prepare for running with higher intensity can be interval training, fartlek, and tempo runs. Interval training can be carried out on flat ground or uphill. You can perform fartlek in a structured way with ascent runs, in between running with low intensity. If you exercise unstructured fartlek, you decide for yourself how long speed increases you have and how many. In contrast, structured fartlek can be fixed intervals that are time-limited or with a certain length, where you run with a certain intensity. Tempo runs can be pace intervals or tempo runs without breaks. Tempo intervals are significant for beginners who are not used to tempo runs before and reminiscent of interval training. Tempo intervals are longer, with custom breaks between each tempo interval. Tempo runs without breaks are usually more extended and can be practical training to simulate your competition speed. Tempo runs are excellent for keeping a high pace over a more extended period.
With what intensity you can train to be a faster runner
What kind of exercise you carry out will often determine what intensity you should run, but you can, of course, choose the intensity that suits you best. When performing high-intensity training to become a faster runner, this training should not exceed one-fifth of the total amount of training you complete in a week. If you exercise too much with too hard intensity, it can lead to the body not recovering sufficiently before you start the next hard workout. The consequence can be overload and, in the worst-case overtraining and injuries.
Running training with higher intensity should be performed with moderate to hard intensity. You can run progressively by increasing the intensity gradually. Then you can increase the intensity gradually within each interval and from one interval to the next. Use the same principles when running fartlek and tempo runs or other training with higher intensity. Exercising progressively faster gives your body time to get used to a higher load before increasing with higher intensity. A gradual increase reduces the risk of overload and injuries.
How to increase your pace when running
Everyone can be a faster runner, and the key is to vary your runs and with what intensity. Make sure you have a gradual progression in how hard you train. Do not exercise too much with too hard intensity, too fast. It can have the opposite effect. Your form can get worse rather than better. Listen to the body and increase the intensity when ready for it. It will take time to become a faster runner, but you will succeed.