Want to improve your running speed? You only need these 4 tips!

The training principles to improve running speed

Greg Grosicki, an assistant professor of exercise physiology and laboratory director at Georgia Southern University, said, "Runners looking to improve their running speed and endurance need to incorporate both speed training and moderate endurance training to enhance their aerobic and anaerobic systems."

Whether you are a beginner who just signed up for your first 5-kilometer marathon or an experienced runner who has completed over 50 marathons, this training method is suitable for runners of all levels! You will notice significant changes within the first two to three months of training, but remember that consistent and gradual training is key to continuously improving your running performance and unlocking your potential.

But what exactly does this training look like? When you embark on speed and endurance training, keep in mind these four training techniques on how to improve your running speed!

Increase your mileage each week.

Before you begin, you can quickly browse through some training plans available online. From the content of these plans, you'll notice that the training distances gradually increase rather than being excessively challenging all at once. Typically, they include shorter runs on weekdays, complemented by a long-distance run on weekends, with the weekly training distance progressively increasing.

"To see progress, you need to continuously challenge your body with stimuli it's not accustomed to. In this case, it's longer distances and faster speeds," says Matt Lee, a professor of exercise physiology at San Francisco State University.

This type of training involves gradually overloading the body, pushing it to discomfort, and then allowing it to adapt. Afterward, you increase the overload a bit more, and let it adapt again. This cycle continues repeatedly. You will slowly and unconsciously notice your progression from starting with 1 kilometer, 5 kilometers, and then moving on to 10 kilometers, half-marathons, and so on.

Listen to your body's condition.

So here's the question: How much should you increase your weekly mileage in your training plan? The general advice is to not exceed a 10% increase in total mileage from the previous week.
However, Assistant Professor of Exercise Physiology, Grosicki, says, "If you feel good, there's no need to restrict yourself that much."
In fact, a study published in the American Journal of Sports Medicine found that whether runners adhered to the "10%" rule or not, they had the same risk of injury, including knee, calf, and ankle injuries.

This doesn't mean that you should double your mileage after completing a week of training. Instead, it means that you should pay attention to how your body feels and adjust the mileage increase accordingly. Most high-intensity training should be accompanied by at least one or two easier "recovery days."

So what are the signs that indicate you need a recovery day? Apart from any obvious pain, if you feel like you're coming down with an illness, or experiencing irritability, loss of appetite, poor sleep, and so on, these are all signals that you have been overexerting yourself!

Consciously increase speed during long-distance runs.

Speed training sessions each week are definitely helpful for improving your running speed. However, they cannot fully replicate the various challenges of real-life long-distance races or marathons. Incorporating speed training within your long-distance runs prepares your body to overcome inevitable fatigue during races. Simply practice trying to increase your pace in the last minute of each kilometer.

How do you know how much your running speed has increased? Or how do you track your speed training?
Many people tend to carry their smartphones while running. Apart from being able to track distance, speed, and even heart rate, you can also connect your headphones and listen to music while running.

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Engage in speed training appropriately.

Perform a consistent and easily memorable speed training session each week, such as a 2-kilometer run. After completing 1 kilometer (or a few laps around the track), insert a 1-2 minute easy jog or walk. Repeat the same training session the following week and aim to reduce your completion time as much as possible. If you successfully break your record, you can increase the distance by an additional 500 meters for a new challenge.

Additionally, if the current speed training feels too challenging and uncomfortable, it's best to focus on building your endurance first. As a beginner, running continuously for 20 minutes may seem difficult. However, that's okay. Start by establishing an "endurance foundation," such as a target time or distance that you aim to complete. Then, gradually incorporate some easy speed training into your routine.

Lastly, remember that every running training session is a form of progress. As a beginner, the best way to improve your running speed and endurance is by making running an enjoyable activity. This will help you stay motivated and take it step by step.