Do you, just like us, love to cut off seconds or even minutes of your runs? But have you gotten lost as to how? Get the 10 best tips from physiotherapist and running coach Julie Alstrup, on how to improve your pace as a runner
1. Get out there and enjoy running
It is a good, and necessary, prerequisite to enjoy running, before starting your work of improving your pace. Otherwise it can seem like a punishment to feel the extra pressure on your breathing and abilities.
2. Plan intervals into your training
Intervals can be short as well as long, and when it comes down to it, it is "simply" to choose for example 800 meters or 4 minutes in your run, where you run faster than for the rest of the run. It could for example be like this; 1-2km warm up, 4x800 meters running with 200 meters of downtempo running inbetween and lastly an easy kilometer to wind down. It could also be 3-5 kilometers where you, once or twice run for 4 minutes at an increased speed, depending on how for you are running.
3. Train smarter, not harder
You cannot max out every training, your body can't keep up with that and you will quickly lose motivation because the workout is only tough and never feels like you're improving. Therefore, you must also have some trips where you run slower in a slower tempo so you have more energy to spare, to become a faster and better runner.
4. Strength training
Running is a great load for the body and therefore strength training is important. Especially for core (abs / back) and thighs are important to have good strength. Click here for a home program. In addition, to have explosive strength in your legs is effective, and here, for example, jumping squats will be effective
5. Find a hill on your route and run up and down it, multiple times!
Hill training is hugely effective as the muscles get to work hard. The harder the muscles work, the more oxygen they require and thus your fitness increases as the circulation needs to send oxygen around faster.
With hard shocks such as by hill running, be aware that you expose your legs to extra heavy loads.
This load can be reduced with compression products like our Shin-Tech
6. Get your sleep and eat varied and enoughDiet and sleep are two important factors in becoming a faster runner. It is especially important to get enough sleep and food so that your body has good opportunities for recovery and thus gets ready to build on your workout. Too little sleep and food can result in reduced restitution, which can cause long-term damage.
7. Make sure to train the distance you want to improve your pace on
If you are aiming to get better at running 10 km, it is a good idea to get this distance in your legs many times. Just remember that the pace doesn't have to be high every time.
8. Set your goal to train towardsIt's often more motivating when you have something to train and look towards.
9. Structure your week and plan your training
Then you can be sure to get going and if you plan your workout before you leave, you are more likely to stick to it.
10. Accept that it takes a bit of time to improve your pace
It takes time before you notice a clear improvement. It is also important to accept that you cannot ONLY have good runs, some days it is harder than others and so it will be for everyone. If you do not accept those days, you will end up pushing too hard and may end up with an injury