How to Run Faster – 1 Easy Way

Many people start there journey as runner they gradually make a goal to run faster, every one want know how to run faster as quickly as possible after they pick up running as fitness activity, but most the runners get trapped in routine, with many continuously performing the same workouts and runs in a quest to shave a few seconds off their 5k personal best. Not only does this create a physical barrier to progress, but it can also be mentally demotivating and tedious.

Good New is we all have the ability to train and continue increasing our running speed over time. There are ways to improve your running speed, including useful stretches, training tips, and dietary changes that will help you pick up the pace but there is One important thing many runners do not know or they think its not worth is “Simple and easy to run faster is to run slower” , It is scientifically proven method.

What is Running Slow

All the athletes and elite runners 80% train at low intensity and 20% is at fast speed or pace.

All the evidence points to the fact that slowing down your pace for much (if not all) of your training can actually make you run faster in the long-term. But, of course, slow is a relative term. Pace which is slow for professional runner will be very fast for you.

So slow really means is that you’re running at a pace that doesn’t hurt your body overall, and it does not demand a bit too much , which leads to you never recovering quite well enough. And slow is a pace you should be able to hold a full conversation.

Slow run can be gauged scientifically by your Heart Rates , also can help give a true gauge of your effort when your conditions change – for example, if you are running in the heat, or up hills, or on very little sleep. These things can change our actual effort quite substantially, so sticking to what you think of as your usual easy pace may be pushing too hard. So you need to keep all this factors to find your slow easy pace for long term better outcome with your speed and pace.

How to Run Faster by Running Slow

Let’s see how to run faster by running slow, As your body becomes more adapted to slow runs, it will use fat more efficiently, ‘This process is known as the fat adaptation effect, So on other hand when you run Faster than mainly you deplete your stored muscle glycogen from carbohydrates. But with Slower aerobic runs, you use approximately 80 percent fat for energy while the remaining 20 percent is a combination of glucose and protein for energy. This will help in fat loss as well.

Eventually, this adaptation will allow you to run longer distances without having to refuel. Long, slow distance runs are easier to sustain, ‘during these runs, your body has to constantly replenish the oxygen reserves it’s using to continue to produce energy and since fat metabolism requires oxygen, [by doing these runs], you condition your body to use fat as its main energy source rather than carbs. This will lead you to Run Faster gradually.

The science will tell you energy is supplied by mitochondria and more of those are built by running slowly.

Plus, when you run slowly, your body substantially increases its capillary production. Capillaries are small networks of blood vessels that run through the body and bring blood – and oxygen – to the muscles and tissues. The more capillaries your body has, the more oxygen your muscles receive. Runners successfully use this science all the time

Easy runs also train the cardio, respiratory and muscular systems to work more efficiently. They allow the body to better integrate its various systems, In turn, this will allow you to run with less effort on your faster running days.’ Slower runs also train your slow twitch muscle fibres, ‘the ones that allow you to work aerobically to sustain your pace on long distances.

As faster running is more likely to build up your muscle – after all, sprinters are definitely more muscular than long distance runners – slower running is going to help your tendons, ligaments, joints and bones adapt to the stress of running. ‘It also strengthens them without causing immediate stress on them.

One more advantage is that slower runs actually can promote more efficient running form, because slower make it easier to focus on technique. During faster runs the blood circulates away from your brain to meet the body’s oxygen demands, decreasing your ability to focus. So slowing down can help you zoom in on form.

Slower running also comes with some great mental perks. When you focus more on time on feet over speed, you learn to push through mental barriers and the physical discomfort that accumulates, especially towards the end of a long race.