Increase Pace
Runners are typically grouped as beginner, intermediate or advanced, though most hit a plateau in the intermediate category due to incorrect training practices that don't allow them to progress properly. To become a better runner, you must learn increase your pace after you've established a moderate sustainable distance for your workouts.
Instructions
1. Stretch before and after training to lengthen your muscles. Longer muscles add more thrust to your stride, which allows you to run faster. Stretching also helps prevent injury by warming up your muscles, ligaments and joints.
2. Jog with a faster runner. Stronger runners can help you increase your pace naturally without overexerting yourself. When trying to run faster on your own, you will tend to start too fast or run with too much intensity, which increases the chance of injury. Simply keep the faster runner's pace as long as you can comfortably sustain it before returning to your own pace.
3. Run for time instead of distance. Many runners try to increase the distance they run instead of increasing the speed at which they run a set distance. Instead of running a longer distance, run for the same amount of time but measure the distance you cover in that time. You can do this by carrying a highlighted Popsicle stick in your hand along with a stopwatch set for 20 to 30 minutes. When the timer goes off, drop the stick immediately and circle back to mark your progress. Do the same thing on your next run and see how much more ground you're covering.
4. Use leg and arm weights to increase your power and stamina. Resistance training can help you pick up the pace after your body adjusts to the added weight. Ankle and wrist weights can be used for 66 percent of your training exercises. The other 34 percent of your running should be done without the weights so you can measure any increases in pace. After your body has adjusted to the weight during several runs, you will feel lighter when they are removed and have more mobility when running.
5. Train consistently. Taking long breaks from running can cause you to lose your motivation and erase your progress toward a faster pace. Aim for shaving 30 seconds from each mile time as you progress.
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