You train seriously, but the running speed does not improve or even become slower?
Technically, running is a simple and natural activity. That makes it one of the most common sports activities. You can start running without buying almost any equipment and without learning any technique. Although how to run faster is not rocket science, and perhaps precisely because of this, there are some mistakes that many runners make.
So, here are the 8 most common mistakes that may prevent you from running faster.
Table of Contents
1. Overtraining
When we train for a race or a specific goal, we tend to train too intense, too long, and too often, and don’t allow ourselves a proper recovery period. We assume that running every day will help us get fitter and faster, but instead, we overtrain and do not improve our running performance.
Overtraining is the leading cause of injury and burnout for runners, so here are some ways to avoid overtraining:
- You can have “rest weeks” in which you cut the weekly mileage by 50% every fourth week.
- Work with a training plan and Increase mileage gradually.
- Rest days are necessary for your recovery and performance. So, after an intensive run, take a day off.
- Include some cross-training or strength activities in your training schedule. Doing activities other than running works on different muscles and prevents boredom. Additionally, it can give your running muscles and joints a break for recovery.
But how to know when you’re overtraining?
Here are ten signs that Indicate overtraining:
- Persistent injuries or muscle pain.
- A decline in performance.
- The legs feel heavy and tired.
- Persistent fatigue.
- Increased irritability and moodiness.
- Feeling slower and weaker.
- Loss of motivation.
- Reduced appetite and weight loss.
- No Period.
- Higher heart rate.
2. Not Doing Enough Strength Training For Runners
Strength training is an important part of training for more speed and efficient running. So, if you’re interested in running faster, you need to incorporate strength workouts into your schedule.
Runners need to strengthen the muscles that support running: Core muscles, Glutes, Quadriceps, Hamstrings, and Calf muscles.
Strength training also helps to prevent injuries. Although you cannot change your anatomy, you can improve your strength and flexibility.
Furthermore, the combination of other sports activities within the training schedule will reduce the burden of repetitive use of the muscles involved in running.
It is recommended to do at least once a week a high-intensity strength workout for runners. By doing this, you are still working on improving your aerobic ability while enabling the running muscles to recover until the next workout.
3. Not Including Speed Work in Your Running Training
Speed-work (intervals) is a popular type of running workout, but many runners avoid it. Speed-work is essential to become a faster and stronger runner, whether you run 3 miles or a marathon.
What exactly does speed-work mean?
It’s simply a type of running workout in which you are running for certain intervals near, at, or even faster than your VO2max pace.
VO2 max is the maximum volume of oxygen that your muscles can consume per minute.
The popular four types of speedwork for runners are:
- Fartleks – Periods of fast running intermixed with periods of slower running.
- Tempo runs – A type of threshold training called maximal steady-state training. For example, warm-up, run 10 minutes at an easy pace, run at tempo effort for 20 to 30 minutes. End the training sessions with 10 minutes easy pace and a cool-down.
- Intervals – Involves periods of high-intensity running alternated with low-intensity running, walking, or rest.
- Hill Repeats – intervals of running with maximum effort uphill, followed by a recovery period which usually involves walking or easy jogging back downhill.
There are two ways to improve your VO2 max:
- Aerobic VO2 Max Workouts
Working on your aerobic fitness is the best way to affect your VO2 Max score. A beginner should be able to see an improvement by up to 10-20% in 4 to 12 weeks. - By losing weight (fat):
To be exact, it is losing body fat, as losing muscle would be detrimental to your physical prowess.
To recap, adding speed work one to two days a week can yield a lot of benefits and help make you faster, especially if you are new to it.
4. Your Shoes Don’t Fit
Wearing the wrong type of running shoes or worn running shoes for your foot and running style can slow you down and lead to running injuries.
Running shoes lose their cushioning as you run more miles with them, so make sure you replace them every 300 to 350 miles, as the loss of cushioning can lead to injuries. Additionally, about halfway through the life of your shoes, considers buying another pair and rotating your running shoes.
One of the worst running mistakes is wearing the wrong running shoes, therefore you should choose the right ones for you.
So, what to look for when buying running shoes?
Here are 5 guidelines for choosing the best running shoes for you:
- What’s best for your friend may not be right for you.
Instead of looking for the same shoes that your friend or social media say are the best, check if these shoes are right for you. - Trail or Road running shoes?
If you are running on roads or pavements, go for road shoes.
In case you are a trail runner who runs on rough terrain with stones, roots, maybe dunes, or any surface that makes your ankles work hard, you will discover shortly that road shoes are not useful and comfortable here. Moreover. running with road shoes in such terrain may cause injuries, so buying trail running shoes is the correct choice. - Neutral or Motion Control model:
Usually, if your arch is normal, the previous running shoes are not crooked, then you are neutral.
In case you know you have pronation or you see the collapsing well in shoes, try Stability (Support) Running Shoes.
If you are a shoe serial destroyer with severe pronation or overweight, you probably need Motion Control running shoe models. - The ‘Drop’ should suit your style:
Drop is the height difference in the sole between the heel and the footpad.
It is important to know what part of the foot you are landing on. For example, if you land on the middle of your foot, you do not want your drop to be above the average, because it will harm your training.
It is recommended to buy shoes with a drop between 5 and 9 mm. If you land on the heel, look for shoes with a high drop of more than 10 mm to suit your style. If you land on the footpads, then you are open to all possibilities. - Running shoes should be 1/2 to 1 size bigger than the shoes you regularly wear.
Most importantly, searching for the “best running shoes” is wrong. You should buy the best running shoes that suit your own physical requirements and your running activity type.
5. Your Running Technique Is Not Optimal
A proper running technique is required to improve running speed.
Although there is a debate about whether running technique is individual or there is one correct technique, most experts agree on the following guidelines:
- Your body should be leaning slightly forward from the ankles and the spine at a moderate angle.
- Upper body while running:
Keep your upper torso straight, so the head should be up with your eyes looking ahead.
The Shoulders need to be relaxed and slightly pulled back.
Swing your arms naturally, while your elbows are about 90 degrees and close to your body. - Run from your hips, and drive forward with your knees.
- Although most of the runners and even elite runners are heel strikers, it is recommended to land with the forefoot or mid-foot, but not with the heel. Thus reducing stress on your joints during the run.
The following video shows very well the principles of proper running technique.
6. Wrong Clothes
As a general rule of thumb, you should wear a comfortable running outfit no matter the weather conditions. Wear lightweight and stretchable materials that are designed to wick moisture away from your body.
Avoid shirts with regular cotton as it traps heat and sweat, which makes you feel uncomfortable.
- Wear a Dri-fit shirt and shorts and if you run during the day, prefer a bright shirt.
- Lightweight sports clothes made of breathable fabric, not too loose and yet not too tight.
- Favor running socks and not regular cotton sports socks, as running socks have moisture-wicking technology that keeps out sweat from the feet and provides temperature control.
- You should dress as if it is 10-15 degrees (Fahrenheit) warmer than it is. When overdressing, you will get too warm, and if you exaggerate, it will slow you down.
- It is recommended to wear:
Moisture-wicking and waterproof running socks;
Long tights or running pants that do not absorb the rain (Dri-Fit) ;
An undershirt;
A long thin shirt;
Gloves (when it’s freezing);
7. Wrong Nutrition
You can be in great shape after the best quality training and perform poorly in a race due to the wrong nutrition strategy.
- Before the run
Carbs break down into glucose, the body’s primary source of energy during a run. Therefore, prefer eating foods higher in carbohydrate content. For example: Bananas, Brown rice, Dried fruit, Whole grains (bread, pasta, quinoa), Low-fat yogurt, Dates, and Oatmeal with berries.
Right before the run, avoid foods high in fat, protein, fiber, and spicy food. Because too much protein or fat can cause fatigue or cramps, your body will waste energy on digesting instead of running. - During the run
We need to speed glycogen to our working muscles. The easiest way is using energy gels or other similar alternatives. - After the run
The foods to eat after running recommended by HealthLine:- For long runs and marathons: Choose high-carb, high-protein meals after your marathon or long-distance run to aid muscle recovery and replenish your energy stores.
- For building muscle: Seek high-quality protein sources like protein shakes or chicken and veggies to promote muscle repair and growth after running.
- For weight loss: Opt for low-calorie, nutrient-rich foods after your run to aid your weight loss goals. These include hummus, a veggie omelet, and beet or watermelon salad.
8. Don’t Plan Your Training and Don’t Plan Your Run
8.1. Training Plan:
For achieving your goals and running faster, it is essential to have a training plan.
Runners without a training plan may get injured and will not reach their real potential. Because, without planning, it is difficult to know whether you are overtraining or training too little. So, getting the right balance and consistent training to achieve your goals requires good planning.
In general, a good plan is your schedule of weekly runs, strength sessions, and recovery routines. Its purpose is to give you a perspective from above of how you are training.
Additionally, a good running training plan will give you focus, motivation, and a definite goal.
8.2 Planning Your Run:
- Goal pace – You should create an effective and flexible plan. So, you should have an idea of what your goal pace will be during the different sections of the run.
For example, in a half-marathon, start out at a pace that is two or three minutes slower than your goal pace. Then, work your way up to your goal pace during the middle part of the run and increase the pace towards the end of the run. - A proper warm-up is essential before any run as it helps to raise your heart rate and get you ready for the run.
- During a race, you need to manage your energy. This means, at the start of your race, make sure your first few miles are used to gradually warm up to your goal pace.
How To Run Faster Video
The following video shows the above 8 common mistakes that prevent you from running faster.
How To Run Faster Frequently Asked Questions
1) Sleeping more as interrupted sleep is a side effect of overtraining.
2) Add more rest days between the training sessions.
3) Eating more protein since not getting enough protein can cause weakness and tiredness.
A research study shows that training twice a day or without a recovery period between sessions is not optimal for neuromuscular and aerobic improvements. Ideally, if you want to get stronger, you should separate your running training and strength workouts by more than six hours.
During speed interval training, you maximally activate your slow-twitch muscles and intermediate muscle fibers, which increases your aerobic capacity. Your aerobic capacity is essential to running any distance, whether it’s a mile or a marathon. So as you improve your body’s ability to quickly transport oxygen to the muscles for energy, thus making you a faster runner.
Having a small amount of caffeine 30 to 60 minutes before you run can give you the little boost you need to help you get out the door. Aside from helping you wake up, science shows that caffeine may have a positive impact on running speed and endurance.