Personally, I hate to run. It’s my least favorite part of a triathlon. But if I’m going to do it, I want to be good at it. Right now, I average a 10 minute mile, which is ok, but not good enough ( for me at least). I know I can run faster but I was stumped as to how to speed up my pace. Our (Me and Alex’s) coach MV took us out for some running drills the other week and gave us some great tools to speed up our running time and I thought I would pass them along.
1. Sprint drills
This one is a no brainier, but still it’s tough to do. Running quick sprints followed by jogging your regular pace will help your body get used to running faster and recovering at your regular speed. Try it in quarter mile increments. Try jogging for a quarter mile then sprinting for a quarter mile and repeat this pattern for a few miles. Another thing I like to do on the treadmill is continually speed up my pace every quarter mile. I start at 6.5 and I increase the speed until I’m about to fall off, literally. After I’m done, I’ve run close to 2 miles and I’ve gotten a great, quick workout. Try this for a few weeks and I guarantee you will speed up your pace. The key to this is to give it your all when you sprint. As if you were sprinting towards a million dollar check…you know you want that check…
Hills are a great way to increase your endurance and speed if you do it right. If you work out on a treadmill try this: Start off at your regular pace and every quarter mile raise the incline by 1 or .5 depending on your distance, but try and keep the same pace and intensity. It gets pretty tough after a while, but after you reach your peak put the treadmill back at no incline and see how much easier it is for you to run at your regular pace. It’s a piece of cake!
3. Strengthen your leg muscles
Strengthening your leg muscles with weight machines, squats, lunges, etc. will help you increase your speed. As a runner, you rely on your legs to push you off the ground and propel you forward quickly. This pushing motion requires strength. The stronger your leg muscles are the easier it will be for you to increase your speed.