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How to Boost Running Speed: Practical Guidelines
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Running is a popular form of physical activity, enjoyed by both amateurs and professionals. Many individuals aim to improve their time on their favorite distance. Of course, a person who runs solely for pleasure in most cases will not be able to achieve results like athletes who dedicate their entire lives to training. However, this does not mean that they should give up on trying to improve their skills and enjoying progress. To increase running speed, effort and a proper plan of action are necessary. In this article, we will present practical guidelines that will help you boost your running speed.
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Integrate the running technique into your training
One of the fundamental elements of speed development is the integration of the correct running technique into training, in which the appropriate angles in the joints and the proper alignment of the body parts are considered. With the correct posture, it is possible to optimize running efficiency, which in turn is associated with the maximum focus on achieving the highest possible speed from the beginning to the end of the course. It is also the most effective method of preventing all types of injuries and injuries. The correct running technique is often overlooked by athletes, especially amateurs who usually focus on building strength and endurance rather than analyzing and improving their running posture. Recording training sessions and their detailed analysis can be helpful in improving running technique.
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Plan training sessions appropriately
In exercises aimed at improving speed, particular attention should be paid to the correct selection of the training amount. Speed can be considered as one of the best motor skills not to be overloaded. During running at maximum speed, there is a significant strain on the nervous system. Inadequate recovery time in combination with very demanding training can hinder progress. However, when planning a unit, one should also carefully select the length of the intervals. One of the most popular and safest forms of progress is to extend the duration of a single training session. Therefore, training time can start from shorter units to one hour longer in the long run. Another important aspect to consider is the length of rest. In training focused on improving speed, longer breaks are very helpful. One can adopt the following rule: a minute of rest for every second of running or for every 10 meters of covered distance.
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Add the training program with exercises focusing on strength and speed development
Plyometry represents a category of movements that enables effective development of strength-speed parameters. For sports enthusiasts, both amateurs and professionals, these parameters play a crucial role. Including plyometric exercises in the training program can contribute to improving running speed. A study was conducted on a group of 20 runners who were able to run 5 km in less than 18 minutes. Participants were randomly assigned to two groups. The first, the experimental group, replaced running with a plyometric training program that primarily consisted of jumping onto an elevated platform with a height of 40 cm (20 jumps per leg). After conducting a statistical analysis, it was observed that the participants in the control group improved their running time by 11 seconds, while the athletes in the experimental group improved their time by 24 seconds (R.. J. Hamilton, C. D. Paton, W. G. Hopkins 2006).
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Lifting training as the key to effectively increasing running speed
Exercises that include running under elevations are not the most popular, but they can contribute to increasing running speed. During the mountain run, the muscles do more work, which certainly strengthens them for other activities. In addition, the lifting training improves the lactate threshold more effectively. The body produces significantly less lactic acid (a substance that is produced in muscles during intense exercise; however, it causes a burning sensation in the muscles) than before starting the mountain training. If the goal is therefore to increase running speed, it is advisable to include training on the track with a certain angle of inclination or in terrain with elevations in the training plan. Certainly, this will be a big challenge at the beginning, but thanks to regular training, the increase in running speed on flat terrain should be noticeable.
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Summary
A correct running technique and meticulously planned training units hold a key importance when working on enhancing running speed. Unfortunately, many individuals do not attach adequate significance to these aspects, which often results in a deceleration of progress and in certain cases even injuries. In the event of any doubts regarding the technique or the training plan, it is advisable to seek the advice of an experienced trainer. Additional supporting measures may include recording the run and analyzing it for technical correctness. Furthermore, incorporating elements of plyometrics in training, as well as considering running on inclines, is beneficial. In the long run, these methods can contribute to improving speed.
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• 18.03.2026
Hamilton R.J., Paton C.D., Hopkins W.G., Effect of High-Intensity Resistance Training on Performance of Competitive Distance Runners, „International Journal of Sports Physiology and Performance” 2006, 1(1), 40–49.
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