How to improve running pace | How to Run Faster

Whether running 5km, 10km, half marathon, or ultramarathon, many runners are concerned about how to improve their pace. However, improving running pace is no easy task. It requires concentration, determination and scientific training. First of all, let us first understand what pace is. Pace is a speed indicator commonly used in marathon training, which refers to the time required to complete each kilometer. For example, if it takes 15 minutes to run 2 kilometers, the pace is 7 minutes and 30 seconds per kilometer. For experienced and high-level runners, the pace can be grasped by the sense of speed, which connects the actual speed with the pace. For most people, you can use the GPS positioning function of a sports watch or mobile phone sports APP and various data to get the running pace.

There are many factors that affect running pace. Warming up before running, correct running posture, energy supplement before, during and after running, usual attention to diet and nutrition, suitable running equipment, etc. are all prerequisites, which are relatively easy to understand. To elaborate. Today we focus on discussing other factors that affect running pace.

For junior runners, the amount of running is often insufficient, and the distance of each run may be concentrated in the range of 4-10 kilometers. For this group of runners, it is relatively difficult to simply improve the pace. Without a certain amount of running accumulation as a basis, simply increasing the speed per kilometer will cause the problem of not being able to persist for a long time after the speed is increased, and the speed will be fast and slow. This will quickly become fatigued, and you will not even be able to continue running, which will eventually lead to The running distance is severely shortened and time-consuming increases. For this group of runners, the first thing to do is to insist on running at a comfortable speed, within the tolerable heart rate, and gradually increase the running distance (it is recommended that the increase in a single run in a week does not exceed 10% ), and then pursue speed after reaching a certain amount of running. As the amount of running increases, you will also find that the pace has improved to varying degrees.

For runners with a certain amount of running and a certain physical reserve, if you want to further improve the pace, you can strengthen the following aspects of practice:

1. Improve cardiorespiratory endurance

From the definition of pace, we can see that pace refers to the time it takes to run one kilometer. It can indicate how much time it takes to run one kilometer in total, but it does not reflect the real-time running of this kilometer. Speed ​​changes. For better runners, they should pay more attention to their real-time speed curve. If you want to improve the overall pace and run easily, you should strengthen your speed control ability and make it your goal to run at a constant speed. However, in order to achieve a uniform speed, it is necessary to have a good energy reserve and a relatively stable output power. If you want to run easily at a relatively high speed, you need to have better cardiorespiratory capabilities.
High Intensity Interval Training, referred to as HIIT. HIIT is a very effective training method to improve cardiorespiratory endurance. It is a training method often used in the field of professional sports training. It is characterized by short-term intermittent vigorous activities, with rest or light-intensity exercises. HIIT uses constantly changing exercise load to stimulate the body to produce specific physiological adaptations. The exercise method of HIIT training is not fixed. The basis of its formulation is mainly the physical function level of the training object, development goals, training conditions, etc., by controlling the exercise load intensity, interval time, interval mode and other factors in the training process. Improve training effect. The more direct monitoring method in daily exercise is the heart rate, and it is best to reach 80% or more of the maximum heart rate. Here are a few simple and easy training modes:
Rope skipping: In addition to achieving the purpose of increasing cardiorespiratory endurance, rope skipping can also improve the flexibility of the body and the nervous system, promote physical coordination, and exercise how the body can better buffer the ground reaction force when landing.
For ordinary exercisers, you can use slow jumping for half a minute, fast jumping for half a minute, double shaking for half a minute, and single shaking for half a minute, according to their own conditions for 10-20 minutes.
Variable-speed running: Variable-speed running is also a method of physical exercise that has been advocated in recent years. When running, jogging and fast running are performed alternately. Its characteristic is to make the body train in a changeable state. The actual stimulation intensity is much greater than that of simple jogging, and the stimulation to the cardiovascular system, nervous system and muscles is relatively greater. For trainers who are new to variable speed running, jogging time should be longer and more frequent, and fast running time should be shorter and less frequent. For example: jog for 10 minutes-jog for 30 seconds-jog for 5 minutes, or jog 400 meters, jog 100 meters, etc. It should be noted that you should try your best to sprint when running fast, and do not stop suddenly when jogging.
Power bike: For healthy young people, when using power bikes for HIIT training, each training can include full sprint (load: 7.5% of body weight) and low-intensity pedaling (power: 60W), the total time is about 10 minutes.
Insanity: If you feel that simple training is too boring, you can also try to practice Insanity. This is a very hot set of body shaping aerobics, produced by the famous fitness instructor Shaun T, without any equipment, men and women can practice.
2. Enhance muscle strength

Although long-distance running is aerobic exercise, it also has certain requirements for the strength of the hip and leg muscles and the strength of the core muscles.

Glute leg muscle strength. Strong leg strength, strong explosive power, fast starting, fast running frequency. Special reminder: pay attention to the balance of muscle exercise. For example, for people who sit quietly and do not move, the inner thigh muscles are relatively weak, so that they will feel strenuous when running and are prone to strain. Therefore, the inner thigh muscles should be strengthened.

Exercise methods: squats with bare hands, squats with one leg, hard lift with one foot, lunges, squats against the wall, etc. Each action 10-15 times, repeat 3 sets.

Upper body strength. Upper limb strength exercises can improve the muscle strength and endurance of the shoulders and arms. Studies have shown that: through the rational use of the arms, runners’ performance can be improved by about 12%. Especially for junior runners, they often feel fatigue in their arms after running a few kilometers. This is a certain upper limb strength exercise is very necessary. The relatively simple method is push-ups. Female runners with weaker upper limbs can use kneeling push-ups.

Core area power. The strong core area strength can help runners to exert better strength and output faster running speed. Abdominal bridges, back bridges, side bridges, sit-ups, supine leg lifts and other non-weight-bearing or self-weight training methods can be used to strengthen the muscular strength of the core muscles.

3. Increase cadence

Stride frequency, that is, the frequency of footsteps, refers to the number of times the legs alternate per unit time during running, and is one of the important factors in determining running speed. The frequency during running is closely related to daily training. Runners can increase the frequency intentionally during daily training to adapt to running at high frequencies, thereby increasing the running pace. A cadence of 180 beats/min is recommended as a relatively fast and effective running cadence. However, the majority of runners have different baseline levels, so in daily practice, you can calculate the cadence within one minute and then double the cadence for training specifically aimed at increasing the cadence.