Be a Fast Runner

Always come up last in the big race? Want some tips on how to speed yourself up whether you're in the Olympics or just out on the playground? Here are some ideas to help you out.

Steps

Understanding the activity of running

  1. Understand that racing is an art, not just a game. Becoming a fast runner requires both dedication and plenty of relevant and consistent practice. A concentration on good posture, good technique and a focus on strategies, will ultimately help you to become a faster runner.

Preparing for a race

  1. Train often and train well. This is a long process. Start out slowly and work your way up. Practice running every day and don't run for too long of a distance. Run a short distance one day, then a longer distance the next day you run. A good plan might be something like this:
    • Day 1: Run {{safesubst:#invoke:convert|convert}}
    • Day 2: Rest day
    • Day 3: Run {{safesubst:#invoke:convert|convert}}
    • Day 4: Rest day
    • Day 5: Run {{safesubst:#invoke:convert|convert}}
    • Day 6: Rest day
    • Day 7: Run {{safesubst:#invoke:convert|convert}}
    • Day 8: Rest day
    • Day 9: Run {{safesubst:#invoke:convert|convert}}
    • Day 10: Rest day.
    There are many other specific running plans you can follow. Check an online running site or borrow a library book on running training. If you have a coach or trainer, use this person to help formulate an appropriate plan, or ask fellow runners for their suggestions.
  2. Increase the distance you run every running day until you are up to a high distance. You may have to repeat some running days if you can't accomplish running that distance or it tired you out rather much.
  3. Be ready to race. Encourage yourself; be enthusiastic about your chances. The best runners are those that have faith in themselves and their training; it doesn't matter how long your legs are.
    • Form a race strategy and review it in your mind. For example: Start slow, get faster, quicker up the hill, or stick with this person, etc. This strategy should be informed by your knowledge of the course, watching other competitors previously, knowing your own limitations and following the advice of your coach or trainer (if you have one).

Just prior to the race

  1. Get ample rest the night before your race. Be sure to get at least seven to eight hours of sleep.
  2. Always do a quick warm-up before you run. If you begin without stretching or doing a quick exercise routine, it will cause painful muscle cramps and bad aches, especially if you are going to be running for an extended period of time.
  3. Ensure that there will be a drink with you or close by for long races. Do not allow having a drink to slow you down. Drinking during a long race will help you stay hydrated and think with more clarity.

And you're off!

  1. Clear your head and stay relaxed at the starter line of the race. Make sure you feel good before you run. If you are nervous, take deep breaths.
  2. Start off with your head down for about the first five metres. Begin to raise it as you get closer to the ten metre mark.
  3. Avoid burning out in the beginning. It's okay to charge through the crowd at first, so you won't get boxed in behind a wall of slower people, but if you do, don't waste your energy trying to catch up. Leading into the wind uses an average of 18 percent more energy than drafting (running right behind someone), though many people see this as a "cheap" strategy.
  4. Keep your knees up every time that you run. Practice putting your knees up in the lead-up to the race, so that it feels normal during the race.
  5. Stay focused. When running, stay focused. This includes considering the following:
    • Don't look behind you to see where people are, it can make you lose seconds that matter.
    • Keep the focus on yourself; don't think about another runner.
  6. Always look straight ahead. Don't run looking down or around, this slows you down and breaks your concentration.

Conserving energy

  1. Breathe in through your nose and out through your mouth. This will help you to stay calm and conserve energy.
  2. Don't run with fists. This uses up energy that can be put to better use (running). Many people make this mistake. The best way to run is to relax your hands, rather than clenching them, except in a full sprint. Don't lean your head forward, look straight, not behind you or directly at the ground. Either look about {{safesubst:#invoke:convert|convert}} ahead of you at the ground - if you're on uneven terrain, or at the person in front of you - if you're road racing. Keep your head up and your shoes tied!
  3. Adjust your stride according to the distance you're running, if it's a sprint then quickly turn over your legs and keep your knees high. If it's a mid distance(half mile) focus more on running hard, kicking out in front of you. Or, over longer distances, where you must keep efficient, you can do this by keeping your elbows at 90˚ angles, placing your hands near your waist, and puffing out your chest. Keep your pelvis underneath you, with your back straight, and don't kick behind you. Raise your knees, and pretend to kick your butt.
  4. Avoid expending bursts of energy, unless strongly needed. It's okay if you're behind the main pack 30 seconds into the race, but not when you're already well out in front.

Strategies

  1. Stay on the inside of the track. This will decrease the distance that you are running. This is a very important strategy, one that works well.
  2. Get ahead of the main pack ahead of time. It will be hard for them to catch up to you.
  3. Find someone who is running slightly faster than you. Try to stay with them. This will give you a good indication that you're keeping up and boosts your confidence to a much higher level.
  4. Be confident. Remember that 80 percent of a longer distance race is fully mental. Only 20 percent of the battle is physical. And all fast races, whatever their distance, benefit from a good dose of belief in your ability and a willingness to give it all you've got.



Tips

  • Make sure to warm up and cool down. This is very important for maintaining your muscle's flexibility and avoiding strains.
  • Never look at the person next to you. This will slow you down. Pay attention to yourself.
  • Drink a lot of water between 30 and 40 Minutes before running.
  • Always wear good running shoes. Never high tops.
  • If you're not fast and you have got a big race a head of you, practice at a place where you can run freely, and track and break your times.
  • Don't sprint at the beginning of the race. You will drain all your energy, which you will need later.
  • Play sports that require running, such as football, baseball, soccer, lacrosse and wrestling. This will increase your overall athleticism, endurance and flexibility.
  • Run on your toes and try to pull yourself forward while doing this.

Warnings

  • Don't give up. Have confidence!
  • Never drink water too quickly. When you drink a lot and then continue running, you will probably start to feel sick.
  • Stretch, or else you will pull something.

Things You'll Need

  • A good supply of water
  • A good supply of glucose

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