Average running speed and tips to help improve your speed

The average running speed is established by the efforts of the runner himself. However, to improve speed, it is necessary to apply methods such as: Intermittent training, increasing the tempo, practicing on difficult terrain,… The article will inform you how to improve running speed and ensure safety

1. Average running speed

Average running speed, or tempo, is based on a number of factors. These include current physical levels and genetic factors.

In 2015, Strava, an international cycling and running speed tracking app, reported the average male speed in the United States was 9:03 minutes at 1.6 km. The average speed of women is 10:21 minutes with 1.6 km. The data is calculated based on more than 14 million recorded runners. The current world record for 1.6 km is 3:43.13, set by Hicham El Guerrouj of Morocco in 1999.

2. How to improve speed

If you want to improve the average speed when running, try the following exercises to speed up and enhance endurance.

Intense intermittent practice

First you need to warm up in a period of 10 minutes by running slowly. After that, run at high speed for 2 to 5 minutes. And then jogging for the same period of time to recover. This process you repeat 4 to 6 times. When performing this activity at least once or twice per week until you reach your desired speed.

average running speed

There are many factors that affect average running speed

Tempo training

The goal of the rhythm exercise helps you run at a moderate speed, or at a difficult speed comfortably. This exercise will be a little faster than your target time.

Run at a pace of practice for a few minutes, followed by a few minutes of running. Train at a tempo of 10 to 15 minutes in 5K and 20 to 30 minutes running at your pace for longer races.

Practice hill running

If you are planning to run a race with hills, it is important that you train your running skills on this road proficiently. Choose a hill of similar length and inclination to the hill that you will participate in the race. Or if you can contact to use the right hill you run then you can practice right there.

You will run at the pace up the hill, and then run again. Repeat several times.

Other tips that can speed up your speed include:

  • Work based on your efforts. Runners need to stride faster to speed up. As you work out, work to increase your steps per minute. Plus, use the walk counter to track stride during the run.
  • Maintain a healthy lifestyle. Talk to your doctor or dietitian about the optimal healthy eating plan for your goals, such as running faster, building more muscle, or losing weight or controlling your weight better to perform the run.
  • Use the right outfit to avoid possible injuries during the run. You should wear light, windproof clothing when you run. Head to your local running shops to buy light running shoes that you can train on the track and wear on race day. If you are a woman, this guide can help you find sports bras that support running.
  • Focus on complementary actions. Keep your hands and shoulders loose. Your arm must be kept comfortable on the sides like a pendulum.

Tempo tips

Your running speed is usually determined by the average speed you run at 1.6 km. To determine your best running speed should perform the following activities:

  • Start at least 5 to 10 minutes.
  • Run at an increased speed of about 1.6km. However, you should maintain speed within your limits, but do not run at your best.

You can also do this practice on any flat trail or path.

Use the running time for 1.6 km as a target for practice. Every few weeks, go back to the track and re-time your mileage speed as a way to track your progress.

If you are planning to run a race, try to keep in mind the actual time of the goal. Also try using your online computer to determine the speed of each mile to achieve your goals.

You can follow an online training plan to help improve your speed. Or, you can work with a running instructor.

tips to improve running speed

Thorough startup helps determine your best running speed

3. Run safely

To stay safe and healthy while running, follow these tips:

  • Buy shoes specifically for runners with sturdy ankle and arch support. Find a sportswear store and they can provide you with running shoes that fit your goals.
  • Run in areas that are safe, well-lit. You can find popular small roads, trails, and parks where you can run near your home or office.
  • Be in prevention of the risk of stumbling with obstacles such as stones, crevices, branches and uneven surfaces.
  • If you're new to running, start at a comfortable, slow pace to chat. You can speed up from there. You can also perform alternating runs and walking to start running.
  • Drink plenty of water while running. If you are going out running with long distances, look for routes running near you with sprinklers or somewhere you can leave a bottle of water to help you replenish the water during the run.
  • Recharge with a snack or snack within 45 to 60 minutes after running.

Your speed depends on factors such as your current physical level. You can improve running speed by performing intermittent high intensity exercises (HIIT) or speed training. Keep in mind that it is important to speed up gradually so as not to get injured. You should never push yourself to the point of complete exhaustion. At the same time you always check with your doctor before starting any new running exercises.

For direct advice, please click hotline number or register online HERE. In addition, you can register for remote consultation HERE

Source: healthline.com

SEE MORE:

  • Should I run a heart condition?
  • What are the differences between endurance and endurance?
  • Does swimming increase in height?

About: John Smith

b1ffdb54307529964874ff53a5c5de33?s=90&r=gI am the author of Share99.net. I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.

RELATED POSTS:

Leave a Comment

0 SHARES
Share
Tweet
Pin