How Do You Improve Your Running Speed?


Quick Answer

To improve your running speed, monitor your weight and body fat, eat and drink appropriately, run laps around a track, vary your running pace and climb up hills. Improving speed requires dedication and healthy lifestyle choices.

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Full Answer

  1. Track your progress

    Measure your weight and body fat regularly. Being able to monitor progress and make lifestyle improvements when necessary is important. Positive progression is also a powerful motivator.

  2. Fuel your body

    Stay hydrated by drinking half of your bodyweight in ounces of water daily. For example, if you weigh 120 pounds, drink 60 ounces of water every day. Before running, eat a meal or snack that has minimal fibers and fats. After running for more than 75 minutes, eat food that contains carbohydrates

  3. Run laps around a track

    After doing an easy jog to warm up, do a vigorous run around the track, and then do another gentle jog around the track. Next, do two rapid laps around the track, followed by a cool-down jog. Try to work up to six laps of brisk running.

  4. Vary your running pace

    Once per week, do tempo runs. Start the run easy for the first five to 10 minutes. For the next 10 to 15 minutes, run moderately hard without overexerting yourself. Run gently for the last five to 10 minutes to cool down.

  5. Climb hills

    Once per week, run up multiple hills that take at least 30 seconds to climb. Try to keep your body relaxed, your focus straight ahead and your shoulders down. Increase intensity as it becomes easier.

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