Getting in the running groove is a great feeling — we love the all-day high from a morning 5K, and nothing beats the satisfaction of a race well-run. But what do you do when you want to go faster? We spoke to Jon Dunnill, co-founder of Toronto fitness studio Energia Athletics and leader of Energia’s 10K Run Faster clinic, for tips on increasing speed.
Watch your form
Stand tall and leaned slightly forward when running to keep your centre of gravity in front of you, and help generate a quick and forceful stride.
Work your core
Strong core muscles will help keep you stable while running and can improve speed. Build core cross-training into your running regimen.
Relax and breathe
Any muscles not required for running should be relaxed – this includes the face muscles and much of the upper body. And make sure to breathe as deeply and smoothly as possible to bring more oxygen into the body.
Speed up
Include one speed/interval session per week with an easy five- to 10-minute warm-up and cool-down:
- Hill repeats: Sprint uphill for 20 to 30 seconds and jog back down; repeat six to eight times.
- Track intervals: Sprint and recover in a one-to-one ratio (e.g., a 200-metre sprint followed by a 200-metre jog). Repeat six to eight times and try different distances each week.
- Fartleks: On your regular road route, mix in 10- to 20-second sprints with recovery in-between.
Recover
Don’t make all your runs hard ones, Dunnill warns. Your body needs time to rest and get stronger. Most of your runs should be at a slow, easy pace.
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