Negative Split
Whether you are running for time or distance, there is a huge psychological boost to finishing faster than you start. Time the first half of your run and try to beat that time on the second half. If you are unable to pick up the pace, you know you went out a little too fast.
Run like a Clock
For perfect running form, your legs should move like a clock’s hands. Think about bringing your foot up to the 12 o’clock position, reaching out to 3 o’clock, striking the ground directly underneath your body at 6 o’clock, then pushing off to 9 o’clock. This circular motion mimics cycling and allows fast turnover with your foot landing directly beneath your body.
Run like a Gazelle
Visualizing a swift, lean animal bounding effortlessly can really help to turn your plodding footsteps into powerful strides. Think about shortening your ground contact time – the amount of time your foot is on the ground – and being light on your feet. Just using the imagery of bounding through the prairie can create better form and a faster pace.
Hold the Paper
For a simple reminder of how tense a runner becomes in the upper body, roll up a sheet of paper and run with it for a few minutes as if you are holding a baton in a 4 x 400m relay. If the paper comes back crunched, you are squeezing too hard! Allowing the hands to loosen up translates to decreased tension in the shoulders and less wasted energy.
Tune in to Speed Up
A number of studies show that listening to music can help runners run longer and faster with a lower rate of perceived exertion. While tuning in may not always be the safest option when running on busy streets or crowded paths, using music to spur on track sessions or tempo days on the treadmill can pay big dividends in speed.
Use Strides for Speed
Adding 4-8 short, quick strides of approximately 100m or 20 seconds is the perfect way to end easy runs. Strides help runners build speed "through the back door” by demanding a fast turnover and great form, but without the accumulation of lactic acid and the fatigue from intervals. Trying these barefoot (or in barefoot-type shoes) on turf or well-groomed grass can also help build the muscles in the feet and lower legs.
Partner Up
Finding a running buddy or group is a great way to stay motivated and accountable. It certainly does not have to be for every run, but running with a friend for a long run or interval session makes it much more difficult to hit the snooze button or cut the workout short. Trail running is also better (and not to mention safer) with a partner, as each runner can take turns leading and setting the pace.
Strength Train, Period
If you are female, male over 30, or have had any type of injury, strength training is for you. A plethora of studies demonstrate the benefits of weight training for runners, most notably, increased economy, meaning you are able to run at the same speed with less energy. Fortunately, a runner’s strength training program does not have to mimic a powerlifter – performing bodyweight exercises like squats, pushups, pullups, Bulgarian split squats, single leg bridges and core work may be the ticket to running faster and injury-free.
Find a Mantra
Positive self-talk is a powerful force and never more important than during a hard workout or race. Finding a phrase that invokes your inner warrior allows you to focus on the goal, rather than the discomfort of the situation. A meaningful mantra might be a line from a movie ("We are lions!” Brad Pitt as Achilles in Troy), a signal to relax ("Like a gazelle”), or even a song lyric that makes you smile and dial in.
Make it a Habit
Often times, the hardest part of the run is getting out the door. Creating the habit of running, be it at the same time of day, with the same people, or from the same starting place, is integral to improving run consistency and therefore performance. In the same way that you can brush your teeth on autopilot, you want your run habit to have the same automatic frequency.
Brush Your Teeth, Floss Your Feet
Your feet are the only thing that comes into contact with the ground every time you walk and run, but so many times a runner’s feet are hidden away in shoes and never shown any love. To improve your proprioception and loosen the tissues on the bottom of your feet, place a small ball (a lacrosse ball, golf ball, or tennis ball work best) on the floor gently roll from the heel to the ball of the foot. Try performing this simple myofascial release technique, or flossing, for 30 seconds on each foot every morning and night. Incorporate it into your routine by flossing your feet every time you brush your teeth.