How to Increase Running Speed in 2 Weeks: Tips and Strategies

How to increase running speed in two weeks

Running is an excellent way to stay fit and healthy. Whether you are a seasoned runner or a beginner, improving your running speed is always a challenge. So, let’s up the stakes and look at ‘How to increase running speed in 2 weeks’. While it may seem daunting to increase your running speed in just two weeks, it is possible with the right mindset and strategies. In this article, we will share some tips and tricks that can help you increase your running speed in just two weeks!

How to increase running speed in two weeks

Why is Running Speed Important?

If you’re an athlete who competes in track and field events or other sports that require running, and can run faster than your opponents, you’ll have a better chance of winning and achieving your goals. Running speed can also be important for personal reasons. Maybe you’re training for a race or trying to beat your personal best time in a 5K or 10K. Or maybe you just enjoy the feeling of pushing yourself and seeing how fast you can go. Whatever your reason for wanting to improve your running speed, it’s a great way to challenge yourself and stay motivated.

Benefits of Running Fast

Improved cardiovascular health

Running fast can help to strengthen your heart and lungs, which can improve your overall cardiovascular health and reduce your risk of heart disease, stroke, and other health problems.

Increased strength and endurance

Running fast requires a lot of energy and effort, which can help to build strength and endurance in your muscles and other tissues.

Increased calorie burn

Running fast burns more calories than running at a slower pace, which can help you to lose weight or maintain a healthy weight.

Boosted confidence

Setting and achieving personal records for running speed can be a great confidence boost and help you feel more accomplished and proud of yourself.

Stress relief

Running fast can be a great way to blow off steam and relieve stress. The endorphins released during exercise can also help to boost your mood and reduce anxiety and depression.

Improved athletic performance

If you’re able to run faster, you can race faster.  So, it’s really a no-brainer!

How to increase running speed in two weeks

Factors Affecting Running Speed

There are a lot of factors that can affect your running speed, both internal and external. Let’s take a look at some of the most common ones:

Genetics

Your natural physical abilities and body type can play a big role in your running speed. Some people are simply built for speed, with long, lean muscles and fast-twitch fibres that allow them to run faster than others.

Training

How you train and prepare for running can also have a big impact on your speed. Regular practice, drills, and interval training can all help you to build speed and endurance over time.

Nutrition

What you eat and drink can also affect your running speed. A balanced diet that includes plenty of protein, carbohydrates, and healthy fats can give you the energy and nutrients you need to run faster and longer.

There are a ton of great nutrition apps out there for runners! Here are a few popular options:

  1. Nutrino: Nutrino is a nutrition app that uses artificial intelligence to provide personalized meal recommendations based on your dietary preferences, fitness goals, and lifestyle habits. It also allows you to track your food intake and monitor your nutrient intake.
  2. Calory: Calory is a nutrition app that allows you to track your food intake and monitor your calorie and nutrient intake. It also provides personalized meal recommendations based on your dietary preferences and fitness goals.
  3. MyPlate by Livestrong: MyPlate is a nutrition app that allows you to track your food intake and monitor your macro and micronutrient intake. It also has a large database of foods and allows you to create custom recipes.

Remember, while nutrition apps can be a great tool for monitoring your food intake and ensuring you’re fueling your body properly, it’s important to listen to your bo solely on an app to dictate your dietary choices. Check out our calorie calculator to make sure you are taking in enough fuel and read up on the best foods for optimal performance!

Terrain

The surface you’re running on can also make a difference. Running on a flat, smooth track will typically be faster than running on a hilly or uneven trail.

Weather

The weather conditions can also impact your running speed. Running in hot, humid conditions can slow you down, while running in cooler, drier conditions can help you to run faster and more comfortably.

Mental state

Your mindset and mental state can also play a big role in your running speed. If you’re feeling confident, focused, and motivated, you’ll likely be able to push yourself harder and run faster than if you’re feeling tired, distracted, or unmotivated.

Mental State of Mind

Tips on How to Increase Running Speed in 2 Weeks

Improving your running speed in just two weeks can be a challenge, but it’s definitely possible with the right mindset and approach. Here are a few tips to help you get started:

Incorporate interval training

Interval training involves alternating between periods of high-intensity running and recovery periods. This type of training can help you to build speed and endurance quickly. Try doing 30-second sprints followed by 30-second recovery periods, or adjust the time intervals based on your fitness level. This type of training can help increase your speed, endurance, and VO2 max.

Increase Running Frequency

One of the best ways to increase your running speed in just two weeks is to increase the frequency of your runs. If you are currently running two times a week, try to run three to four times a week. This will help improve your endurance and overall fitness level.

Focus on your form

Proper running form can help you to run more efficiently and reduce the risk of injury. Make sure you’re running with your arms at your sides, your shoulders relaxed, and your feet landing directly beneath your body.

Increase your stride rate

Increasing your stride rate, or the number of steps you take per minute, can help you to run faster and more efficiently. Try counting your steps for one minute and then gradually increasing the number of steps you take until you reach your target stride rate.

Incorporate strength training

Building strength in your legs, core, and other muscles can help you to run faster and more efficiently. Incorporate exercises like squats, lunges, and planks into your workout routine to help build strength.

Get enough rest and recovery

It’s important to give your body enough time to rest and recover between workouts. Make sure you’re getting enough sleep and taking rest days when you need them to help prevent injury and improve your overall performance.

Fuel your body properly

Eating a balanced diet that includes plenty of protein, carbohydrates, and healthy fats can give you the energy and nutrients you need to run faster and longer. Stay hydrated by drinking plenty of water before, during, and after your workouts.

Create a Training Plan

Having a training plan can also help you improve your running speed. Create a plan that includes a mix of interval training, strength training, and rest days. Be sure to track your progress and adjust your plan as needed. 

Remember, improving your running speed in just two weeks will take dedication and hard work, but if you stay consistent and focused, you can achieve your goals and see results.

How to increase your running speed in two weeks

Best Running Exercises – How to Increase Running Speed in 2 weeks!

If you want to increase your running speed, there are a few exercises you can try out. Here are some of the best running exercises that can help improve your speed:

Fartlek Training 

This is a Swedish term that means “speed play.” It involves alternating between fast and slow running speeds during your workout. You can do this by running at a fast pace for a certain distance or time, then slowing down for a recovery period before speeding up again.

Hill Repeats 

Running up hills is a great way to build leg strength and increase your speed. Find a steep hill and run up it as fast as you can, then jog or walk back down for recovery. Repeat this process several times.

Interval Training

This involves alternating between periods of high-intensity running and rest. For example, you could run at your top speed for 30 seconds, then rest for 30 seconds. Repeat this process for several minutes.

Plyometric Exercises

These are explosive movements that help improve your leg power and speed. Examples include jump squats, box jumps, and bounding.

Tempo Runs

These are runs where you maintain a steady pace that is slightly faster than your usual running speed for a longer period. This helps your body get used to running at a faster pace for a longer duration.

Remember, it’s important to gradually increase the intensity and volume of your workouts to avoid injury. Start slowly and gradually build up over time.

Plyometric exercises

How Often Should I train to increase speed?

To increase your running speed, it is recommended to run at least three to four times a week. However, it is important to listen to your body and not overdo it, as rest and recovery are also essential for improving your speed.

Can I increase my running speed without running more?

Incorporating other forms of exercise into your routine can help improve your overall fitness, which can in turn help you run faster. Consider activities like cycling, swimming, or strength training.

Cycling

Cycling is a low-impact form of cardio that can improve your endurance and leg strength. It can also be a great way to give your joints a break from the impact of running while still getting a good workout.

There are a lot of cycling apps out there, but here are a few that are popular among cyclists for helping with training:

  1. TrainingPeaks: TrainingPeaks is a popular app for cyclists, especially those who are serious about training. It allows you to create and follow training plans, track your progress, and get feedback from coaches.
  2. Zwift: Zwift is a unique app that lets you ride in a virtual world with other cyclists. It’s a great way to make indoor training more fun and engaging. It also offers structured workouts and training plans.
  3. TrainerRoad: TrainerRoad is another app designed specifically for indoor training. It offers a huge library of structured workouts and training plans, as well as analytics to help you track your progress.

Swimming

Swimming is another low-impact form of cardio that can improve your endurance and overall fitness. It also works your upper body muscles, which can help balance out the muscle development in your legs from running. If you fancy swimming as a form of cross training, there are plenty of apps out there to track your workouts!

  1. Swim.com: Swim.com is a comprehensive swimming app that allows you to track your workouts, monitor your progress, and connect with other swimmers. It also has a built-in lap counter and can sync with a variety of wearable devices.
  2. MySwimPro: MySwimPro is another popular swimming app that provides personalized swim workouts, technique tips, and progress tracking. It also includes a variety of challenges and community features to keep you motivated.
  3. SwimIO: SwimIO is a swimming app that allows you to track your workouts, monitor your progress, and connect with other swimmers. It also has a built-in lap counter and can sync with a variety of wearable devices.

HIIT workouts

HIIT (high-intensity interval training) workouts involve short bursts of intense exercise followed by periods of rest. This type of training can improve your cardiovascular fitness and speed, making it a great complement to running. Tabata Timer is a simple app that lets you set up Tabata-style workouts (which involve 20 seconds of work followed by 10 seconds of rest). You can customize the number of sets and intervals, and the app will keep track of the time for you.  7 Minute Workout is a popular app that offers quick, high-intensity workouts that you can do anywhere, without any equipment. The workouts are based on the scientific 7-minute workout that has been shown to be effective for improving fitness.

Plyometrics

As I mentioned earlier, plyometric exercises are explosive movements that can improve your power and speed. Incorporating plyometrics into your cross-training routine can be a great way to improve your running speed. 

Strength training

Strength training exercises like squats, lunges, and calf raises can help improve your leg strength, which can translate to faster running speeds. Fitbod is a strength training app that creates personalized workout plans based on your fitness level, goals, and available equipment. It also adapts your plan over time as you progress. JEFIT is another strength training app that offers a library of pre-made workout plans as well as the ability to create your own. It also has tracking features to help you monitor your progress.

How to increase running speed in two weeks

Is it really Possible to Increase Running Speed in just Two Weeks?

While significant improvements in running speed may take longer than two weeks, it is possible to see some improvement with consistent training and following the tips and strategies outlined in this article.

Improving your running speed can seem like a daunting task, but with the right mindset, training, and recovery, it is possible to see progress in just two weeks. By incorporating interval training, strength training, and focusing on proper running form, you can improve your speed and achieve your fitness goals. Remember to set realistic goals, stay motivated, and take care of your body by getting enough rest and recovery. With these tips and strategies, you can increase your running speed and become a faster, stronger, and healthier runner.

FAQS

Q: Is it possible to significantly improve running speed in 2 weeks?

A: While achieving drastic speed improvements in such a short period may be challenging, it is possible to make noticeable gains with dedicated training and careful planning. Two weeks provides a sufficient timeframe to introduce new workout regimens and incorporate techniques that promote speed enhancement.

Q: What are some effective strategies for increasing running speed in 2 weeks?

A: Implementing a combination of interval training, tempo runs, hill workouts, and strength training can effectively boost running speed in 2 weeks.

Interval Training:

  • Alternate short bursts of high-intensity running with periods of recovery jogging.
  • Gradually increase the duration and intensity of each interval.

Tempo Runs:

  • Sustain a comfortably hard pace for an extended duration (10-45 minutes).
  • Focus on maintaining proper form and not pushing too hard.

Hill Workouts:

  • Conquer challenging inclines to enhance leg strength and power.
  • Vary the incline and duration to target different muscle groups.

Strength Training:

  • Engage in exercises that strengthen the core, lower body, and upper body.
  • Focus on compound exercises that engage multiple muscle groups simultaneously.

Q: How should I structure my running routine to improve speed in 2 weeks?

A: A well-structured running plan should incorporate both easy runs for endurance and speed-focused workouts.

Easy Runs:

  • Aim for 2-3 easy runs per week, gradually increasing the distance.
  • Run at a comfortable pace that allows for easy conversation.

Speed Focused Workouts:

  • Incorporate interval training, tempo runs, or hill workouts 1-2 times per week.
  • Start with shorter durations and gradually increase the intensity and duration.

Q: What are some additional tips for improving running speed in 2 weeks?

A: Maintaining proper form, fueling your body with nutritious foods, and getting adequate rest are crucial for optimal performance.

Proper Form:

  • Maintain a relaxed and upright posture.
  • Land on the midfoot or forefoot to minimize impact.
  • Swing your arms in rhythm with your legs.

Nutrition:

  • Fuel your runs with carbohydrates and electrolytes to maintain energy levels.
  • Consume a balanced diet rich in fruits, vegetables, and whole grains for overall health.

Rest:

  • Give your body sufficient time to recover between workouts, allowing muscles to repair and adapt.
  • Prioritize sleep for optimal physical and mental performance.

Q: How can I improve running stamina?

Enhancing running stamina requires a combination of consistent training, proper technique, and strategic workouts. Here are some effective strategies to improve your running stamina:

  1. Consistency is Key: Aim to run regularly, even if it’s for shorter distances initially. Consistent running gradually strengthens your cardiovascular system, muscles, and endurance.

  2. Incorporate Variety: Mix up your runs with a variety of paces and intensities. Easy runs promote recovery, while interval training and tempo runs enhance speed and stamina.

  3. Focus on Proper Form: Maintain a relaxed posture, midfoot strike, and arm swing coordination to maximize efficiency and minimize strain. Proper form reduces fatigue and improves running economy.

  4. Incorporate Strength Training: Strengthen your core, legs, and upper body to improve running stability, power, and endurance. Strength training also aids in injury prevention.

  5. Prioritize Proper Nutrition: Fuel your runs with nutritious carbohydrates and electrolytes to maintain energy levels and prevent fatigue. A balanced diet, rich in fruits, vegetables, and whole grains, supports overall health and performance.

  6. Get Adequate Rest: Allow your body sufficient time to recover between workouts. Rest is crucial for muscle repair, adaptation, and performance enhancement. Prioritize quality sleep.

  7. Gradual Progression: Gradually increase the duration, intensity, or frequency of your runs to avoid overtraining and injuries. Listen to your body and adjust your training accordingly.

  8. Cross-Training: Engage in complementary activities like swimming, cycling, or yoga to enhance overall fitness, flexibility, and injury prevention. Cross-training can also reduce running monotony.

  9. Warm-up and Cool-down: Always warm up before your runs to prepare your muscles and cardiovascular system. Cool down afterward to gradually bring your body back to a resting state.

  10. Hydrate Properly: Stay hydrated before, during, and after your runs to maintain optimal performance and prevent dehydration. Carry water or electrolyte-rich drinks during longer runs.

Q: How can I increase speed while running 100m?

Enhancing your 100m sprinting speed requires a comprehensive training approach that focuses on both speed development and technique refinement. Here’s a breakdown of key strategies to improve your 100m speed:

1. Focus on Proper Technique

Proper running technique is essential for maximizing efficiency and minimizing energy expenditure. Here are some key aspects to focus on:

  • Posture: Maintain a relaxed and upright posture with a slight forward lean. Avoid hunching over or leaning too far backward.

  • Foot Strike: Strike the ground with the midfoot or forefoot to reduce impact and improve running economy. Avoid a heel-striking pattern.

  • Arm Swing: Swing your arms in a controlled manner, keeping them close to your body and alternating elbows with your legs.

  • Stride Length and Frequency: Aim for a moderate stride length with a high stride frequency (number of steps per minute). This will maintain balance and power while maximizing speed.

2. Incorporate Interval Training

Interval training is a proven method for enhancing speed and power. It involves alternating short bursts of high-intensity running with periods of recovery jogging. This type of training helps your body develop the ability to generate explosive power and maintain it over short distances.

A typical interval training session for 100m sprinting might involve:

  • Warm-up: 5-10 minutes of light jogging and dynamic stretching

  • Intervals: 6-8 sets of 100-200m sprints with 2-3 minutes of rest between intervals

  • Cool-down: 5-10 minutes of easy jogging and static stretching

3. Engage in Hill Sprints

Hill sprints are another effective way to develop leg strength, power, and explosiveness. Running uphill places a greater demand on your leg muscles, forcing them to work harder and generate more power.

To perform hill sprints, find a moderate incline and run up it at a challenging pace. Maintain good form and focus on pushing yourself without compromising technique.

4. Strengthen Your Core and Lower Body

A strong core and lower body are essential for generating power and stability during sprinting. Strength training exercises like squats, lunges, deadlifts, and core exercises can significantly enhance your 100m performance.

5. Prioritize Proper Nutrition

Adequate nutrition provides your body with the fuel it needs to train hard and recover effectively. Focus on consuming plenty of carbohydrates, protein, and healthy fats. Avoid processed foods, sugary drinks, and excessive caffeine, which can hinder performance.

6. Get Sufficient Rest

Rest is crucial for muscle repair, adaptation, and overall performance improvement. Aim for 7-9 hours of sleep per night, and allow adequate recovery between workouts. Overtraining can lead to fatigue, injuries, and decreased performance.

7. Gradually Increase Intensity

When incorporating new workouts or increasing training intensity, do so gradually to allow your body to adapt. Listen to your body and adjust your training plan as needed to prevent injuries.

8. Practice Proper Starts

A strong start is crucial for achieving optimal acceleration in the 100m. Practice starting blocks techniques and explosive movements out of the blocks to maximize your initial burst of speed.

9. Maintain Focus and Mental Toughness

Sprinting requires both physical and mental strength. Develop mental toughness and focus to maintain concentration and execute your race plan under pressure.

10. Seek Guidance from a Coach

If you’re serious about improving your sprinting speed, consider seeking guidance from a qualified running coach. They can provide personalized training plans, technique instruction, and feedback to help you reach your full potential.

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