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5 Secrets to Running a Faster Pace in 2023

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What Are the 4 Types of Running?

Whether you're new to running or an experienced runner, it's essential to understand the four different types of running. However, if you're still getting familiar with them, you might be using a technique that isn't suited to your goals.

1. Slow Running

A slow running routine is one of the best ways to build stamina and strength. It also reduces your risk of injury. Runners that run at a fast pace are susceptible to injury because they are under so much stress.

However, by running slowly, you can prevent the dreaded burnout.

A slow running routine will also improve your running form. It will increase your aerobic capacity and strength and make you more resistant to fatigue. Adding a slow run to your weekly workout routine will also make your running days more enjoyable.

There is a lot of debate about the best way to run. Most runners want to run faster. This may be because they have been doing it for years and want to improve their speed. However, there are many benefits to running slowly.

Running at a slow pace allows you to run more frequently. This means you can cover more miles. It also allows you to recover faster. As you recover from your workout, your body will adapt to running at a higher intensity.

You may have already noticed that your heart rate is not going up when you run fast. This is because your heart is doing most of the work. It would help if you aimed to run at a rate of 90 to 126 beats per minute. This is a good idea, as your heart is working hard to deliver oxygen to your muscles.

2. Speed Running

Getting a world record is a dream for many speedrunners. However, many factors influence the success of a speedrun. Luck isn't necessarily out of your control, but you can take steps to improve your odds.

Choosing the proper training methods can increase your overall speed and motivate you. The best way to start is to increase your mileage at least two times a week. Then, change your workouts every so often to keep your muscles from getting used to the same routine.

Increasing your calorie intake is another key factor in improving your running speed. You can also try listening to music to increase your stride pace.

Adding short bursts of speed work into your training routine is a good way to increase your overall speed. These short intervals are also excellent for improving your running. These short intervals are often done on a track and are 100 to 400-meter segments of running at a 1,500-meter race pace.

Running up a steep incline can boost your running economy and improve efficiency. However, it takes a lot of energy to run up a hill. So adding a hill to your workout routine can also help you build strength and speed.

3. Interval Running

Runners interested in increasing speed, stamina, and endurance can benefit from interval running. Intervals are a type of running that combines hard effort running with a slower jog. Intervals allow you to target different energy systems, increasing muscle strength, bone strength, cardiovascular health, and mental well-being.

Interval running is ideal for new and intermediate runners. The technique can be applied to any distance, from half a mile to a full mile. Runners who are new to intervals should begin with a slow and steady run, then add intervals gradually every two to three weeks.

Before an interval, it is vital to warm up. This will prepare your body for the stress and strain of the workout. The warm-up should include jogging for a minimum of fifteen minutes at a low intensity. This will also reduce the risk of injury.

girl stretching
photo credit by Mary West- Unsplash

Once you have completed a warm-up, run the first interval at a pace slightly faster than your goal race pace. It would help if you also allowed yourself a five-minute break between intervals. Then, after a rest period, jog half the distance that the interval lasted.

Runners should use an interval timer to track time. This will help them know when to stop running and when to rest.

4. Base Run

Whether you are a beginner or an experienced runner, the base runner is one of the essential runs to perform. This short to moderate run gets your body used to running and helps you recover from strenuous workouts. It is also a great aerobic workout that builds endurance and stamina.

You can do the base run on your own or with a friend. If you run with a friend, you can keep your pace comfortable and relaxed. You can also listen to your favorite podcasts or audiobooks while you run.

Base runs are generally the first you do when starting a new training program. They can be short to medium-length and can be done as often as two or three times a week. However, they will form the majority of your training mileage.

To improve your running, you should practice the eight basic types of runs. Understanding each type can help you get the most out of your running workouts and may reduce your risk of injury. Practicing different types of running will also allow you to reach your training goals faster.

It would help if you also focused on building recovery days into your training plan. Recovery runs are low-intensity, easy-effort runs. It would help if you did these runs on days after a more challenging workout.

What are the Five Basic Skills in Running?

Performing the five basic skills in running is one of the best ways to improve your performance and avoid injuries. Whether you're just starting or a seasoned runner, working on these skills will set you up for success in the future.

1. Increase Your Running Cadence

Increasing your running cadence will not only help you improve your running form, it will also lower your risk of injury. You should also consider your stride length, which is a key factor in improving your running speed. Shorter strides are more efficient and reduce the impact forces on your lower limbs.

To determine your running cadence, you can start by counting the number of steps you take for a minute. You can also use a metronome. If you use a metronome, you can run at a consistent speed and beat. Then, you can gradually increase the number of steps you take per minute.

While increasing your running cadence, maintain a consistent cadence for several weeks. If you are experiencing pain, you should hold back on increasing your cadence until it goes away.

To increase your cadence, increase your base steps per minute by 5-10 percent. This will help you reach your personal goal cadence. It is also helpful to run at different speeds, such as running at a pace that is slightly faster or slower than your current pace.

For the first few weeks, you can try increasing your cadence by one minute at a time. Then, gradually increase your cadence by one minute each time you run.

You can also track your cadence with a sports watch or a cadence-tracking app. These apps will measure your SPM and calculate your personal cadence for you.

2. Running Endurance - 3 Keys to Improving Your Endurance

Whether you are a novice runner or an experienced athlete, improving your running endurance is an important goal. You must train consistently to achieve your goals and keep your muscles and body in shape.

The First Key is to increase your aerobic activity, or the amount of oxygen your muscles can use. This can be done through aerobic workouts or by increasing your mileage. Experts recommend 150 minutes of aerobic activity per week.

The Second Key is building stamina, or the ability to run for longer periods without tiring. The best way to build stamina is to mix in various runs. You should also take breaks during longer runs. This will allow your body to recover.

The Third key is to incorporate aerobic workouts into your routine. This is often accomplished through interval workouts, which involve running intensely for short periods. You may perform these workouts three to eight times, depending on your fitness level.

Following a training plan is the best way to train for running endurance. A good training plan should be easy to follow. You should start with one run weekly, focusing on building your endurance. You should increase your mileage and speed gradually.

Lastly, be sure to get enough sleep. A good night's sleep will help your body recover from training and boost your performance. Inadequate sleep can negatively affect your appetite and metabolism.

3. Breathing

To breathe right, it's crucial to develop the proper movement patterns. It's also vital to avoid overstriding. If you overstride, you'll displace upwards. Breathing correctly is also essential because it can help you get oxygen to your muscles.

There are several different breathing techniques. Some people breathe through their mouths, while others use their noses. The ratio of inhale to exhale will vary with the intensity of the exercise. A good breathing pattern is consistent with the overall running rhythm.

It's also important to remember to stretch after you've been running. This helps your muscles recover and will make you less susceptible to injury.

4. Pacing

Another key running skill is Pacing. This is important in long-distance races. Pacing helps you run more efficiently. Pacing also helps you develop your endurance. You can also improve your pacing by increasing your pace during your run.

5. Freeflow Fartlek Runs

Whether you want to improve your fitness, gain stamina, or just have fun, you can get a lot out of free-flow fartlek running. Known for its variable intensity, this workout can be tailored to your needs.

Fartlek runs are a great way to build strength, endurance, and speed. They can be run over mixed terrain or on a treadmill. The key is running at a steady pace for a short period, followed by a faster period.

It is important to remember that a fartlek run is not a race. It is an exercise to strengthen the body and prepare it for race day. The goal is to acclimate a new runner to faster speeds but not to become a speed demon.

Fartlek training can be more fun than structured training. This is because you can go by your feelings rather than relying on a GPS to track your progress. You should also use markers to help you track your pace. These markers can be trees, lampposts, or park benches.

Fartleks also allow you to practice speed changes. For example, you can change your speed to match different sections of a song. It is also helpful to run at a faster pace during the chorus.

A good rule of thumb is to run at 15 to 20 seconds per mile faster than your normal long-run pace. The faster pace portion of a fartlek run should last about 60 seconds.

What are the Three Stages of Running?

Traditionally, scientists and coaches have divided running into three phases:




However, the actual performance of each of these three is dependent on one other.

For example, the stance phase is where the foot bears your body weight. It is also where you get to use your leg muscles.

In this phase, the hip extensors become the primary muscle movers. A slightly forward lean from the ankles will help distribute impact shock. The most important part is getting your stance right.

The best part about this phase is that the feet are above the ground. This means that you aren't running on hard pavement. It is also the most biomechanically efficient phase. Aside from minimizing injury, a proper stance will help you keep your body aligned and improve your overall performance.

Aside from a healthy diet and adequate sleep, runners should also focus on proprioception. Proprioception refers to the awareness of your body in space. It is also important for proper running technique. In addition, using your proprioceptors can help you minimize injuries from repetitive stress on the same tissues, which can lead to many problems over time.

While the stance and swing phases are apparent, the propulsion phase is a little more complex. This phase includes the big one, the float. This phase involves various components to help you get from your stance to your toes.

man running gravel road
photo credit by Jenny Hill - unslpashed

What is the Correct Way to Run?

Getting the proper running form is a great way to improve your running efficiency and reduce the risk of injury. Using these general tips, you can learn how to run correctly.

A forward lean is essential when running. However, this puts pressure on your hips. It is also important to keep your shoulders low and relaxed. This will help you avoid painful cramps and breathing problems.

You can help to correct your form by taking pictures and videos of yourself. You can also use technique drills to help you determine how well you run. You can also see a physical therapist to help you fix any problems you may be having.

It would help if you also avoided excessive rotation of your arms. This can cost you energy and make it more challenging to stabilize yourself. In addition, excessive rotation can prevent you from reaching your goals, especially if you are trying to increase your forward progression.

It would help if you also keep your neck in line. This will prevent the forward lean from putting too much stress on your neck. But, unfortunately, it can also cause your upper back to become stressed.

The knee should be in line with the foot when striking. It would help if you kept your foot close to the ground, below the hips.


There you have it! The four types of running and how they can benefit your training. Now that you know the differences, you can start incorporating them into your workouts to see which type works best for you.

Remember, there is no one-size-fits-all approach to running – what works for someone else might not work for you. So experiment and find what works best for you so that you can enjoy all the benefits that running has to offer.

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Remember Safety First:

Safety always comes first. Several important considerations before heading out on your run: notify someone where you’re going and when to expect you back, pack granola bars and water, and monitor changing weather conditions. Run with a friend or a group remember safety first.


The advice given on this website does not constitute or replace medical advice.

Please consult with a doctor before starting any exercise or nutrition plan.

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