How To Run Faster

How To Run Faster

Running Too Slow?

 

Running or even just jogging is a really great way to build your leg muscles and to do cardiovascular training. Running is great for your heart and lungs, and in fact it’s one of the best exercises that you can do in terms of cardio. The problem that any people have with running is that they feel that they run too slowly, and often this can discourage people from running again. The thing is, in the beginning you won’t be able to run very quick and you won’t be able to do it for long either.

 

The trick to training yourself to run progressively faster is to stick to a certain routine. If you are a beginner then you can try the beginner’s running routine that is described in detail below, and if you are an intermediate or advanced level runner, then there are programs for that too. Keep in mind that these are generalized running programs meant to suit the average person, so that being said, you may need to modify the running speeds, intensities, and the length of the routine to suit your needs better.

 

You can run indoors on a treadmill which is great because you can watch TV or listen to music, and you don’t even have to leave your own home, in which case you should use the left column which focuses on the pace or speed. Other people like to exercise outdoors, and that’s fine too, but not having access to a treadmill means that you can’t accurately measure your pace, in which case you should focus on the right column, that being the intensity level that you run at (the intensity level goes from 1 to 10).

Beginner Speed Training Program

 

Pace                            Time Length               Intensity Level

Warm Up – 3.5 mph     5 Minutes                     3.5

Jog – 5 mph                 2 Minutes                     5

Jog – 5.3 mph              2 Minutes                     6

Jog – 5.7 mph              5 Minutes                     7

Jog – 5.9 mph              3 Minutes                     7.5

Jog – 5 mph                 2 Minutes                     5

Cool Down – 3.5 mph  5 Minutes                     3.5

 

Total Time Running  24 Minutes

 

 

 

Medium Speed Training Program

 

Pace                            Time Length               Intensity Level

Warm Up – 5 mph        5 Minutes                     3.5

Jog – 5.5 mph              2 Minutes                     5

Jog – 5.8 mph              2 Minutes                     6

Jog – 6.2 mph              5 Minutes                     7

Jog – 6.4 mph              3 Minutes                     7.5

Jog – 5.5 mph              4 Minutes                     5

Jog – 5.8 mph              2 Minutes                     6

Jog – 6.2 mph              2 Minutes                     7

Jog – 6.4 mph              5 Minutes                     7.5

Jog – 5.5 mph              2 Minutes                     5

Cool Down – 5 mph     5 Minutes                     3.5

 

Total Time Running  37 Minutes

 

 

 

Expert Speed Training Program

 

Pace                            Time Length               Intensity Level

Warm Up – 5.5 mph     5 Minutes                     3.5

Jog – 6 mph                 2 Minutes                     5

Jog – 6.3 mph              2 Minutes                     6

Jog – 6.7 mph              5 Minutes                     7

Jog – 6.9 mph              3 Minutes                     7.5

Jog – 6 mph                 4 Minutes                     5

Jog – 6.3 mph              2 Minutes                     6

Jog – 6.7 mph              5 Minutes                     7

Jog – 6.9 mph              3 Minutes                     7.5

Jog – 6 mph                 4 Minutes                     5

Jog – 6.3 mph              2 Minutes                     6

Jog – 6.7 mph              5 Minutes                     7

Jog – 6.9 mph              3 Minutes                     7.5

Jog – 6 mph                 2 Minutes                     5

Cool Down – 5.5 mph  5 Minutes                     3.5

 

Total Running Time 52 Minutes

 

Measuring Intensity Using RPE

 

The intensity level that you go at is actually called the RPE, and it stands for the Rate of Perceived Exertion. It’s a really easy method to use to measure how intense your running is, the main reason for this being that you are the one to come up with the number (between 1 and 10). You are the one to come up with the number because it is the intensity at which you perceive to be running at, or in other words, the intensity level is simply how hard you think you are running. This is a really great way to measure the intensity that you are running at, because since it is based on your personal perceptions, you can base it off of your own opinion, and that means that it’s individualized just for you.

Categories: Fitness, Health, Weight Loss