Everyone want to run faster. Setting a new PR is an amazing feeling and there’s no runner who doesn’t love it. Getting to that new PR, however, requires lots of hard work. A big part of running faster is actually practicing running faster and it sounds simple enough. Unfortunately, it’s challenging. Aside from building strength and endurance, the most important part of getting comfortable running at a faster pace is staying relaxed. Relaxed running is smooth, good form running and that means it’s also fast running.
We all practice plenty of easy relaxed running. Long runs, recovery jogs, group workouts. But how often do you practice relaxed running at a faster than conversational pace? Not often. Many runners, especially new ones, equate faster running with harder effort. While that’s true, harder effort doesn’t mean clenched jaws, stiff arms and lifted shoulders. Tension is bad. More effort should lead to a faster pace but no change in form or locomotion. To accomplish that most people need lots of practice. Here are some of Team ECRP‘s favorite ways to start getting acquainted with faster but still relaxed running.
Strides. Strides are an extremely useful tool for improving running form and getting comfortable at faster speeds. These short accelerations can be completed before a run as warm-up or after a run to instill quality movement in tired muscles. You can complete anywhere from 3 to 10 strides depending on the goal. Run for about 100M gradually increasing your pace from beginning to end to finish at 95% effort. These help reinforce good form on tired muscles or before a race and are a good way to practice relaxed running at a faster pace.
Surges. Done during a run or workout, surges are also known as pick-ups or considered a type of Fartlek. Mixing in some faster stretches during a long run will help you get used to running faster without getting tense because it’s very low pressure. There aren’t any strict pace or distance guidelines. They’re a good reminder to maintain to quality running form throughout a longer run when you might get worn out or sloppy.
Sprints. Not only are sprints fun, they’re useful! We won’t all be as fast as Usain Bolt but we can take a page from his book. Those smiles crossing the finish line, bouncy cheeks and soft hands all signal that’s he’s relaxed in spite of how hard he’s working. Practicing sprinting is a great way to teach your body to stay loose and smooth while churning out some killer repeats.