6 Effective Ways To Increase Your Running Speed

Nothing beats the feeling of improving your personal best but, whether you're a beginner runner or a seasoned pro, that goal can sometimes feel out of reach. Mark is here to tell us how we can change up our training with new techniques and conditioning so that we can run even faster!
0:00 - Intro
0:26 - Running fitness
0:54 - Running volume
2:14 - Intensity
5:16 - Technique
6:20 - Conditioning
7:00 - Body care
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[@gtn]

Are you trying to better your speed and beat your personal best? Let us know below how it's going! 🏃‍♂

[@GrooveyBobby]

Getting back into running and watching my zones, so frustrating but I guess time on legs and intervals will eventually do the trick..thanks as always for the hints and tips, love the channel 💕

[@gtn]

Great to hear you're enjoying our content 😊 Congrats on getting back into it, that first run is always the hardest! Keep at it, you'll get there! 🙌

[@lisapet160]

6:15 Not exactly wrong item you picked Heather, but try the kettlebell on the left. Learn "classic" swings, activate core, glutes and hamstrings. Expand ranges of motion, stretch hamstring, shed sweat, and get "cardio" too. Get personally better with personal bests.

[@utuber221]

so in a nutshell....hard work pays off but the quality of the hard work is needed. Got it. Now time to sit on my couch and watch all the GTN YT vids I haven't seen 🤣

[@gtn]

That counts as hard work! You'll get some great tips from our videos 👀

[@saturn7835]

@@gtn that’s not good advice.

[@Alexa-eo4tf]

​@@saturn7835 they are just kidding buzz kill

[@logiconabstractions6596]

Drills can actually be included in a long run. I find that doing a few ~midway in my long runs (or whenever I start feeling tired) helps. Switching movement types from the repetitivness of a long run feels good and can help me remember what proper mechanic should feel like when my form starts to break down a bit. And it doesn't really require more running time or dedicated session. It can just be added in directly.

[@sitrakaforler8696]

Running Drills are life x) Great tips! I will try to use those effective ways

[@ninaxx9760]

I'm so happy GTN is giving us so many great videos, I watch mostly the running videos I love the team, the information, it's real good advice for begginers but also the more experienced atheles that's why it's favourite running channel that I've seen on youtube

[@gtn]

We're so glad you're enjoying our content! Is there anything you'd like to see more of in future videos? 👀

[@banjolanjo]

@@gtn Perhaps you've already done this, but maybe something about comparing running and biking, indoor rowing or the elliptical for instance. For example: is 30 min easy running equal doing 30 min easy on the bike, or is it more like 60 min on the bike to get the same benefit? Just comparison in general.

[@ninaxx9760]

@@gtn I'd like to see what an athletics training session looks like I run by myself all the time, so i don't know what excercices would a coach include in a practice for beginners or amateur runners

[@gtn]

We do have a video on this! 👉 kzbin.info/www/bejne/jYvTZaKmr7x7paM hope it's helpful!

[@gtn]

We will pass on your thoughts to the team! Thank you 🙌

[@steveco1800]

For conditioning, I think it's most beneficial to work on hamstring and glute exercises, and ensure you stretch your hip flexors. This will give a stronger kick back and longer stride length in a safer way than extending forward and potentially heel striking.

[@RunAndRes]

Perfect timing on the video! Just started a YT channel documenting my training to break 20mins for 5km. Will be incorporating some of these ideas to help along the way!

[@gtn]

What a brilliant way to stay motivated! We have a video on getting a faster 5k if you want to check it out! - kzbin.info/www/bejne/jJfIeaVrjtZpnrs Good luck on reaching your goal, be sure to keep us updated! 💪🏁

[@RunAndRes]

@@gtn I appreciate the support! I'll check it out now.

[@opvmabr]

training for ultramarathon. Focus on getting stronger, increasing volume and running up hills. The mental component is also very important. Chrissie wellington in her book emphasizes the importance of preparing your mind for long endurance.

[@gtn]

Great point! A strong mental attitude will equal better training 🙌

[@andreaarmani6216]

Love the work you do and the many tips you give. I need to watch your videos and take notes in the meantime. Keep on!

[@gtn]

Glad you enjoy our videos! We have plenty more running videos you can check out. Have you watched our video on running drills that make you faster? - kzbin.info/www/bejne/oJXNm59tga5snrM 🏃‍♂️

[@andreaarmani6216]

@@gtn I enjoy spending my free time scrolling up and down your playlists looking for any new content I've not watched yet. Thanks for the suggestion. My goal is to run comfortably a 10k in 1 hour. If I get there, it's all thanks to you (I'm the worst runner you could think of)

[@frankchan5547]

Add volume by 10% a week and for no more than 3 to 4 weeks with volume remaining same for 2 weeks in a row is a good guide. Increasing stride length without stretching and strength and technique training, is a recipe for injury for most runners, as hamstring injuries are caused by overstriding. Speed is best gained from faster leg turnover or cadence around 90 rpm same as bike for most runners who don't have a coach to show them their optimum stride length. Think of gliding, running on eggshells, not making sound as foot hits pavement, foot glancing ground rather than resting, landing not on heels but more on middle of foot for most people. Have fun

[@theTHiiiNG]

Strange question, but what brand are those socks? Love the channel btw

[@huckquinn1853]

Thanks for the tips. So easy runs include hills? Is easy about HR or speed?

[@timvanmonero2720]

just buy a treadmill and have it be your erg mode when it pulls your workouts. means, no more early quitting of intervals, no more 15sec slower pace on intervals. now it's bang on time

[@thespacetime]

The thumbnail alone helps me run faster.

[@dakilamoty5812]

Is there like a timeline say if you do these suggestions of when can you notice the improvements to the speed.

[@thepsychologist8159]

In my own personal experience, the timeline is almost immediately especially when introducing hill reps. I'm half-way into my new runnings season and I've just re-introduced hill reps last week. I did a 14km race-pace run last week. A week later (yesterday) I improved my time by 1 minute and 9 seconds.

[@dakilamoty5812]

@@thepsychologist8159 thank you for the insight

[@thepsychologist8159]

@@dakilamoty5812 Also another small tip (if you're not already doing this). Squats. Do squats every day. They are hugely beneficial. I do 80 squats in a row, then 50 side single leg raises (I had to work up to this, I couldn't do this many to start with). You will notice the difference in running speed and quicker times.

[@thepsychologist8159]

Hill reps. Absolutely 100%. Once you've established your aerobic base, the biggest gains will be made when you introduce hill reps. Gain strength and speed at the same time and, minimise injury risk (compared to doing speed work on a flat track).

[@ThePreteelady24]

How many hill reps? 13 weeks till my marathon

[@thepsychologist8159]

@@ThePreteelady24 I do 11x 200 metre hills reps (a slight pause to get my breath back) with a slow jog down. The hill I run would easily be 10 degrees incline. And remember, these shouldn't be sprints.

[@Aldodragon]

I need this last season my soccer coach told me I was like a giraffe I got long legs I run fast but it looks like im running in slow motion at the same time as my speed picks up and I mean I guess it’s true I feel like I’m gliding through the air when I’m running sometimes it’s weird and I wanna try out for HS soccer this season so I want to get faster at running hoping I can be a forward

[@General1Cal]

Just trying to get in shape i figure a 6:30 mile for average health currently at 8:30 so long way to go.

[@iggalan]

I'd like to see some tips for running fast, say under 4:00 Min / Km. At this pace my cadence I think it's too high, 190 spm. At 3:15 Min / Km it's over 205 spm. I don't think this is right so I'm trying to lengthen my stride by kicking further back, if that makes sense. But I'm unsure about proper technique. I'm really close to doing 5 Km at 4:00 Min / Km, if I want to go even faster, the same technique that I use on a half marathon is not going to help 😀 .

[@gourami7]

Perhaps some strides and running drills would help, most of us can't get our cadence fast enough

[@wanderingwalle8726]

plyometrics, hip flexion, extension exercises, u need to lengthen your stride

[@toutingthomas]

I just don't get how anyone fits workout type runs in whilst also swimming, cycling and stretching! And I'm on 6/7 days 7-10 hours a week!

[@larrylem3582]

And the length of recovery as well

[@toutingthomas]

@@larrylem3582 exactly, I've just recovered from sunday long run by midweek, which is when I usually wanna do zwift race not interval run... Between those anything other than z2 swim/run/bike is gonna over tip recovery. I'd love to impliment all these workout runs (and jealous of pure runner friends who can) but would never get chance to get hr right up when cycling, or do proper swim workout without ignoring recovery.

[@larrylem3582]

@@toutingthomas I think triathlon is a young person's sport (to be good at it). Oh, to do brick workouts on consecutive days, recovering by just sleeping overnight...hahah

[@murshizimahadzir8459]

I always try to increase my speed

[@martinrosschou]

Phew, at first I was afraid he was going to say I had to wear glasses like the ones he does, that had been the end for me :P

[@tadejdanev5030]

i need sun, and we get snow :(

[@gtn]

We feel you... it's been a long winter here 😢

[@Crazylalalalala]

is the thing on his head some sort of a joke im not aware of?

[@bilgyno1]

Huh I thought you only needed to buy the right shoes with carbon plates and eat Athletic Green... another illusion busted...

[@noorshaikh884]

From India🇮🇳