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How to increase your pace

Categories: Exercise

This week I'm going to share with you how to increase your pace when you're running.

Have you ever found that you feel confident having moved from doing the run-walk technique and are now able to run consistently for a set time?

Do you feel like you've upped your game and are chasing down people and starting to overtake then when you run?

You probably have started to think about getting your times a bit faster and are looking at different ways to do this, without feeling like you need to go back to the beginning.

This week I'm going to share with you my 3 TOP TIPS to increasing your pace.

1. Interval Training

You need to be comfortable at going faster over short distances first, and gradually build up the time, distance or number of repetitions you're doing.

There are loads of easy ways to do this, one of my favourites is taking some cones down to the local park and marking out short distances to sprint to. This can be done in a square, so you sprint one side and jog/walk the other three as your recovery. You can then increase the number of side you jog and lower the number for your recovery.

2. Do some shorter runs

Drop back the distance that you have been running. You'll have great endurance fitness now, so use this to your advantage. You'll be able to push yourself harder if you do a shorter run quicker, you'll develop your lung capacity and breathing will become easier and you'll feel fitter and stronger once you go back to running bigger distances.

3. Strength Training

Throughout your trainingĀ it is vital you supplement your running with strength exercises. These can include circuit sessions, or having you own weights programme designed specifically for you. You'll find as your legs and core get stronger, your muscles will adapt to working harder, so when you do go on your run benefits will follow across into that.

Good luck with your training and let me know how you get on.


Gemma 'getting faster' Spackman