What do you do to run faster?

Answer 1

You need to mix in tempo runs to start. Jumping onto a track right away will lead to instant injury and may hurt your motivation. I suggest mixing pick ups of 15 - 30 seconds into some of you middle distance workouts. Go out on a run and mix in about 5 - 7 pick-ups (5k race pace or faster). You can incorporate these into your workouts twice a week to begin.

You can also hit the track to do interval 100's. Jog 100, Sprint 100, Jog 100, Sprint 100..... etc.. for about a mile to a mile and a half.
After a month or so you can step it up to repeat 200's and 400's to increase speed.

Also ploymetric drills like skipping, bounding, high knee, butt kicks will help increase turnover which has a direct relation to your speed. GOOD LUCK!!

Answer 2

In all honesty you either have the muscle make up to do it or you don't. But if you are trying to maximize your potential try mixing in speedworkouts 1-2x a week on the track and do some faartleks on occassion to try to get your muscles used to responding to bursts of speed and your body used to the physical feel of it. Some decent workouts we used to do were 10 200m starting at 27 seconds, slowly decresing to 24 seconds to finish (For those that could stay in that range) with a 200m walk between each and a 30 second cool down before starting the next rep. This should be done after a 3 to 4 mile run with another 2 mile cooldown on the tail end.
If you aren't familiar with fartleks it means "Speedplay" and is conducted during normal workouts buy increasing your rate for 30 second or so bursts and then slowing to your previous rate and doing so a dozen or so times during your workout. Otherwise be sure to include workouts on hills and whatnot as this will help build the muscles and circut workouts never hurt on off days.

Answer 3

first you have to build your muscles up. for example
Monday run 4 miles
Tuesday run 3 miles
Wends day run 5 miles.
"be sure to drink plenty of water."
Thursday rest your muscles maybe walk around the block a few times. riding a bicycle can build up your muscles to. be sure to eat a well balace diet with protein in your diet
Friday don't push yourself to hard and run 2 miles.
Saturday and Sunday I say run a mile or two each day.
If you have spare time jog up a heal that can help alot

Answer 4

to run faster you have to run more through hard work and intensity is important in your workouts as well

Answer 5

You should go to the bathroom before you run.. a #2.

Answer 6

Go to GNC at the mall or somewhere and buy a Xience Xenergy they give you so much energy and they don't make you crash afterwards. They helped me get to state track

Answer 7

Be like Forest Gump and just run, work out your legs to get them stronger and extend your stride.

Answer 8

faster depend on the distance u run and ur staminia

Answer 9

Make a commitment to train at least four days a week.
Gradually build a base of conversational pace running (a pace at which you can talk). Increase your pace no more than 10% a week. Make every fourth week an easy recovery week. Alternate between longer and shorter runs.
After a minimum of three months of base work, averaging three hours per week running, start following this weekly schedule:

Day 1 - Rest day
Day 2 - Tempo run. Warm up 10 minutes. Run briskly for 20 minutes (80% effort), cool down 10 minutes.
Day 3 - Rest day
Day 4 - Easy 30 minute run
Day 5 - 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes.
Day 6 - Rest day
Day 7 - Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to toodle along on a bike.
Try challenging yourself once every two weeks or so with this technique:

Find a local track (1/4 mile) or flat surface (1/4 mile) to run on.
Stretch and do a light warm up (e.g. 25 jumping jacks or a light jog).
Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint & jog routine for at least 2 miles.
Beat your own time. Once you have your initial times, you do not want to go below it. At least maintain an average.
Do a cool down. After every run, you do not just want to stop running. Walk the run off till your heart rate is moderate. Then stretch.
Increasing your upper body strength by lifting weights is a good way to build speed to run faster. The lower back and shoulder are also important. Exercises like pull ups, sit ups, and push ups to improve core strength are important to good running. Do not heavy exercises like squats, leg presses, leg extensions, leg curls, and calf raises, lunges every day, as they tend to overwork your legs. The added leg strength is not worth being injured frequently. Instead, do 2-3 reps of one minute of wall-sits two times a week along with lunges with light weights or a medicine ball.
Make a commitment. Do not quit your regimen - do not tell yourself you'll do it tomorrow, you're too tired, you're too busy.



Tips
Purchase gear from a shop where the staff is knowledgeable (large commercial stores are not knowledgeable stores, find a smaller specialty shop). Invest in good training shoes that are both light and comfortable. Running shoes without sufficient cushioning can cause shin splints and other injuries. Replace shoes every 300 miles or if they're deformed in any way.
When you are ready to race, pick a local race with a distance less than or equal to your standard long run. Cut back your volume 50% the week before. Run no faster than your tempo pace the first half and see how many people you can pass in the second half of the race.
Stretching is the most important thing you can do. It will help you not get sore and makes you more flexible
Recovering is also very important. If you do a hard work out one day, you get better by making sure that your next day is easy and you stretch a lot.
Time sprinting and jogging by using telephone poles. Sprint from one pole to another and then jog for two poles. Sprint again to the next pole, jog past the next two, etc.
If you feel the need, carry a water source with you.
Results are at least partially based on genetics, some people will have to train harder to get the same results.
To improve your stamina, compete in other sports. Soccer, football and rugby are all good choices.
You can also strap weights to your legs (about 3 lbs is a good weight to start with) then gradually increase the weight at a comfortable pace. Be careful, however, as this can lead to more injuries if not done correctly.
Stay on your toes before running. Try hopping on your toes before the gun fires or a race begins. This will cause your muscles to work to your advantage and increase reaction time. It's just as important as running itself.
When running, fully pump your arms and move your legs. Do not worry about making your foot hitting the ground in the absolutely right way; It will distract you. Instead, focus on going faster and pump your arms. The faster you pump your arms, the faster you will run.
Stretch your legs out, but not too much, when running. Learn how to run fast while stretching your legs. Do this by concentrating on putting your foot out as far as you can, as fast as you can. Rabbits can run 40 miles per hour because of how fast they are and how much they stretch their legs out. Synthesize your speed with your length of pace. You might actually outrun your opponent without losing as much energy. This is best used when you focus on acceleration, and then stretch the legs when at full speed. It is like a "Next gear" effect.
Lean forward when running. A photo finish could mean the difference. It is vital to lean forward when nearing the end.



Warnings
As with any exercise program, you should get a doctor to let you know what to avoid prior to starting any new physical regime. Advice based off of yourself is the best way to go. A stress test is a good idea.

Answer 10

-Let the pit bull next door out of the yard

-Eat high fiber bran, drink espresso and down stewed prunes...all at the same time

How am I doing?