Running can enrich our lives in so many ways; improve health, introduce us to new people, boost self-esteem. But we’d all be lying if we said we didn’t enjoy the feeling of seeing those little numbers on the screen get smaller and smaller. Even above earning flashy medals feeling post-run endorphins, nothing beats smashing a personal best. To help you hit fast forward on your run, we’ve pulled together our top four tips on how to run faster.
It won’t be easy, but it will be worth it to run your best ever 10k time on the ASICS London 10K race day.
1. Nail Your Form
If you want to run faster, you’ll need to run better. This means getting your form right so that you’re running efficiently. You can find reams of information on how to get the perfect running form online but we suggest focusing on posture, stride and arm swing to begin with.
2. Add Strength Training
Stronger muscles and joints equal more power and speed. Running is great training for a race but adding in strength training can have a huge impact on your performance. A stronger core will improve your posture and running efficiency and stronger ligaments and tendons will reduce your chance of injury. Not sure where to start? Check out our simple strength workout for runners.
3. Try Tempo Runs, Intervals and Fartlek
Long runs are great. You hit the road, let your mind wander and your body do its thing. It might improve your endurance but it probably won’t do much for your pace. It’s time to really mix up your training routine and add in tempo runs, interval and fartlek training. A tempo run is a sustained effort run, where you’ll need to run fast (but not race pace) for at least 20 minutes. Interval training and fartlek training both involve running at different speeds, but fartlek is unstructured and continuous while interval training will particular times or distances and include rests.
4. Prioritise Rest and Recovery
We think that rest days should actually be called growth days. Because it’s when you stop to rest and recover that your muscles grow and strengthen. During any training plan you should be putting aside time for rest and active rest and listening to your body as well. If you’re feeling particularly sore and fatigued or you think you might have picked up an injury, it’s time to stop. It may feel counterproductive but in the long run treating recovery with as much respect as you treat training will boost your performance immeasurably.
Now you’re feeling confident about running a great 10k time, it’s time to book your ASICS London 10K ticket.