How to Improve Your Jogging Speed

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Becoming a runner can seem like an impossible task to some people, let alone being a fast runner. But if you're jogging every day, it's natural to want to push yourself further. Improving your speed is a great place to start. Fortunately, there are plenty of options for increasing your jogging speed and running distance.

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11 Ways to Run Faster and Longer

You might want to improve your running speed for any number of reasons: to improve your performance, burn more calories, or simply to push yourself to your personal best. After incorporating these changes into your routine, you may start to see an increase in your ability to run faster.

 

1. Warm up with stretches and keep a steady pace

If you can't maintain your pace after the first 5 to 10 minutes of running, it's probably not a lack of stamina—it could be that you haven't given your body enough time to warm up. Stretching can help you avoid injury and you'll be more likely to finish your runs with power.

A warm-up can be as simple as getting your blood pumping: a brisk jog, or even some jumping jacks, before you head out for a full-on run. Stretching and some light activity can help you feel more energized and maintain a steady pace while running. You should notice your run getting easier.


2. Start strength training to improve your speed

Strength training exercises can improve your running speed.

You'll build your stamina, which in turn helps you maintain a faster pace and become a faster runner. In fact, conditioning your body to get stronger is one of the surest ways to gain the ability to run faster.

Best Exercises to Improve Running Speed
The following exercises will not only help improve your running speed, but also increase the distance you run:
● Burpee Jump

The burpee is a squat press with an extra stance between presses. This exercise will help improve your stamina.

● squat jump

A squat jump is when you jump up while squatting up. This will strengthen your legs and make you more powerful.

● HIIT

HIIT refers to high-intensity interval training. This exercise is great for burning calories and building muscle in a short amount of time.

 

3. Improve your running form to prevent injury

Having the right running form can help you run faster, but it's just as important for preventing injury. Knowing where you should place your arms or head position, among many other small changes, is the way to become a more efficient runner and prevent yourself from getting injured.

Practicing and learning the correct way to run is vital. Adopting a new technique can be overwhelming at first, but after a while, all your muscles will work in unison.

 

4. Create a running schedule to build stamina

To see the benefits of running, you need to incorporate running into your routine. Scheduling your daily runs can make you a faster runner, but it also makes you more responsible for your workouts. Sometimes the hardest part is finding time in your day and sticking to a plan.

When you start to develop a steady daily schedule, you may also be able to run longer. The quality of your run may also change, such as feeling recharged and energized instead of breathless, lethargic and sore. The stamina you build through your daily runs can help you push your stride, especially at distances you've grown accustomed to.

 

5. Wear the right running shoes to improve performance

Wearing the right running shoes can help improve your speed and performance and prevent injury. The right running shoe is not only important for your feet, but for your entire body. The best pair of shoes for you will depend on factors such as your pronation and gait.

 

6. Practice tempo running to go faster

Tempo running is running at a consistent pace. Typically, this run is at least 20 minutes at the same pace, as long as it's challenging enough for you. This tempo is fast, but not a full sprint.

This exercise will help build your stamina, pushing you to run faster every time. It will also help increase your running efficiency, meaning you'll be able to maintain a faster pace for longer.

 

7. Run in hilly terrain to improve your stamina

Running where there is more elevation change, such as hills or steep inclines, is more likely to improve your endurance. Hills will work you harder than just running on flat ground. It's been proven that running on an incline puts more work on your body, making your heart rate higher than on a course without an incline. By training yourself in different locations, at different altitudes, you will definitely build your stamina, which in turn will make it easier for you to push the pace.


8. Wear the right clothes and stay comfortable

Proper jogging gear is essential to peak performance. Inappropriate clothing can mess with your body temperature, making it harder for you to maintain your strength. Always wear the correct clothing to ensure you have a comfortable run.

But to choose the right gear, you have to know yourself. If you are someone who gets hot or cold easily, dress accordingly. Also, make sure you check the weather and know what conditions you're in.

 

9. Stay hydrated while running to reduce cramping

On average, a person should drink about 3 liters of water per day. Staying hydrated is important before a workout—but even more so while running. Exercising makes you sweat, which means your body is losing fluid. You need these fluids so your body can function properly during your workout, especially if you're going at a faster pace.

Hydration helps your organs and muscles function properly and is a key factor in avoiding cramps. You may feel these cramps from the sides of your stomach and even down your legs and calves. For a cramp-free run, make sure to replace the fluids you lose while exercising.

 

10. Give your body time to recover and prevent burnout

Like everything else in life, giving yourself a break is key. Making sure you stay focused on your goals and don't lose interest is important to staying motivated. Often, if you push yourself too hard—say, to hit a specific time or pace—you're less likely to see results.

Without adequate recovery time, you're putting yourself at risk for psychological impairment and even injury. When you feel a muscle strain, your best bet is to rest so you don't injure yourself further. The same is true of mental disorders. Everyone needs a break when you feel blocked.

To run faster, part of your training should include rest periods. If you don't get proper rest, you risk setting your progress back weeks. Give yourself the time you need to rest, reorganize, and reorient.

 

11. Track your progress and see how you are improving

Tracking your progress is a must to be a fast runner. Keeping track of your distance and time lets you make adjustments in your training and set goals for future runs. Plus, knowing that your mile is seconds faster than it was weeks ago will boost your confidence.

A great way to track your progress is through the BP Smartwatch. With this smartwatch, you'll have the tools you need to become a stronger runner. You'll have the opportunity to see the results of your workouts—all at the touch of a button and with real-time reports. Let you see the rewards of hard work!

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Getting faster at running is not impossible. But being a fast runner takes more than the natural ability to run; it takes training, the right equipment, tracking progress, dedication, and taking care of your body and mind. With hard work and time, you'll be on your way to becoming a fast and efficient runner.