5 Tips to Run Faster

So I'm considered a fast runner. Not a Pro Runner by all means, but I've done Marathon's at sub-3 Hours, and my most recent Full Marathon (which was part of a Full Ironman Distance Triathlon) at 3:03 Hours.



People often ask me "How do you run so fast" and I never really have a very smart answer, because I've always just ran and never thought too much about my form, until recently. So, here's 5 Easy Tips to help you gain pace.


1. Speed-work.


Super important. When I run, whatever distance, I always put 20% of my running time for speed-work purposes. Here's a quick example, if I were to run a short 6-mile. I would spend the first 4-5 minutes just running (a 10 min mile most likely) then run the next 10 minutes at my normal pace 7.5min / mile, then spend 1 minute running as fast as my little legs will take me (and for the record, I do have little legs, I'm only 5"3, and I'm pretty sure I'm not quite that tall either). After that minute, I'll go back to my 7.5 min/ mile (or 8 -9 min/mile if I'm pretty exhausted) and continue that expanding the speed-work from 60 second by 15-second (or 30 second) increments.


2. Running Shoes.


I know you've all seen the Nike Commercials about how x,y,z shoes will make you a faster runner...and yes, most of it IS Marketing. Here's what's really important. Running Shoes has to fit you and fit you right. Running is a very repetitive motion, if there's even the slightest uneasiness with comfort, its going to feel like hell on mile 18 and your mind will be thinking of it every motion and without realizing it, make you a slower runner. In fact, I've known friends that finish a marathon and have their little toes covered with blood from an uncomfortable shoe. Who cares you've finished a Marathon, at the end of the day, those toes are destroyed for months (even years) all for what? Something that could have easily been avoided. So while a good running shoe may not make you a faster runner per say, it certainly won't make you slow down.


3. Run with Music.


Sounds easy but it works. So I've got really strange taste in music, but when I'm getting ready for a run, I have music categories for 6, 10, 12, 18 & 26 Miles. What I mean by this is certain songs make me want to run faster (this is very personal, for me its Eminem) and so when I'm running and know what song I'm at, I know if I'm on track behind track or ahead. I generally am pretty lazy starter, so I start off with some of my favorite upbeat songs, then after 5-8 minutes get tunes where the beat increases. Try it - it works.


4. Run with someone faster than you.


If you don't know anyone faster than you - then join a local running club or triathlon club, you'll meet plenty of fast runners. As you're running behind them, follow their pace and watch their movement / legs...without realizing it your rhythm and pace will match theirs and make your strides longer and pace faster.


5. Set Target Goals.


I start every run by saying if it's a maintenance run, challenge run or I'm feeling lucky run. By maintenance run, it basically means I'm running just for the sake of getting some exercise. Challenge Run is great when you've had a super stressful day and have lots of energy (channel that energy to your run) and increase your overall pace by .5min / mile. Feeling lucky run, is on that rare day where you have had everything fall in the right place and you try and beat your own personal record. Decide and plan your run before and finish it with the goal you had...you'll see in a couple of weeks this will make you a faster runner.


Have fun!

Rebecca Bahr.