When I talk to runners, whether they’re beginners or experienced, they often express that they’d like to run faster and also stay injury-free. While some may think those goals are not compatible, as training hard and running faster may lead to injury, it is possible to accomplish both.
Here are some simple steps you can take with your running and training to improve your speed while still avoiding injuries.
1. Improve your stride turnover.
Some runners mistakenly think that they need to take longer steps to run faster. In reality, trying to deliberately increase your stride length won’t improve your speed. You’ll waste energy and lose efficiency by taking unnaturally longer strides.
Overstriding can also lead to heel striking, which may increase running injuries. Instead, what runners should try to improve is their running cadence, or stride turnover.
Running cadence refers to the number of times in one minute that your feet strike the ground. Most elite runners have a cadence of about 180 steps per minute. Running with quick, short steps uses less energy than long strides, decreases stress on your muscles, and minimizes impact on your joints. Increased turnover should lead to improved speed, better efficiency, and fewer aches and pains.
To determine your cadence, count the number of steps you take with your right foot for one minute and then multiply by two.
If it’s below 180 strikes per minute (which is true for most runners), here’s a drill for improving your stride turnover: After a 10-minute warm-up, alternate between 30 seconds of fast turnover running and 30 seconds of easy jogging.
During the fast intervals, focus on taking quick, short, and light steps. Pick your feet up as soon they hit the ground, as if you’re stepping on hot coals. Make sure your foot is landing under your hip, not in front of your body. Try to focus on gliding, not bouncing, over the ground.
Another way to improve your cadence is to incorporate some plyometric drills, such as skipping or high knees, into your running routine a couple times a week. Start with 3 x 30 seconds for each with a 30-second jog recovery in between.
Even after just a few weeks of these types of drills, you should start to notice improvement in your speed and efficiency.
2. Add strength training.
Believe it or not, most runners pick up some speed fairly soon after adding strengthening. Better running form, endurance, and running efficiency means you can take seconds, maybe even minutes, off your race times.
Strength training can also help you ward off injuries. Muscle weakness or imbalance is often a factor in overuse running injuries. Stronger muscles mean more stabilized joints, ones that can better withstand the stress and strain that comes with running.
To get the benefits, all it takes is two or three 15- to 20-minute strength-training sessions a week. And you don’t need to (and shouldn’t) pump serious iron. Use light weights with a high number (12-15) of repetitions, or try body weight exercises such as squats, lunges, planks, and push ups. Here’s a simple strength-training routine to try.
Just don’t strength train two days in a row or on a day you’re running long or really hard. And that brings us to the next tip…
3. Allow proper recovery time.
It’s crucial to have enough rest after workouts – especially the long and hard runs – to allow your muscles, tendons and the rest of your body to recover properly rebuild stronger. Running hard day after day will just end up leaving you feeling exhausted, and probably injured. Most of the runners that I coach see more improvements at a quicker rate when they run every other day, rather than running more frequently.
Want more tips on how to run faster and stay injury free? Check out:
5 Warning Signs of Running Injuries
Injury Prevention and Recovery Tools for Runners
7 Simple Ways Runners Can Prevent Injuries
11 Tips for Running a Faster Marathon
5 Running Mistakes that Could Lead to Injury
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
