5 Ways to Improve Your Running Time

Running outside isn't hard to start but reaching a good speed and maintaining it is more complicated. These tips will help you improve your running time.
5 Ways to Improve Your Running Time

Last update: 04 May, 2019

Picking up your running time will build your endurance and breathing capacity. Additionally, it’ll help you run longer distances in less time. To improve your pace, you just need the will and to show yourself that you can do it. In our post today, we have five ways to improve your running time. Check them out!

Running is what we call the act of moving quickly on foot. It’s both a professional sport and hobby. Whether you’re practicing it as a sport or hobby, running offers different health and physical benefits. Running is a great way to ensure a healthy body.

Some of the advantages that running includes are weight loss, toned muscles, cellulite reduction and decreased risk of heart problems.

1. Running time: first and foremost, change things up

If you run the same distance every day at the same time, that’s fine. But you’ll possibly hit a plateau at some point. In other words, always doing the same thing doesn’t give you resultsIn light of that, if you want to run more each day, switch things up.

running variety 1

This isn’t to say that you need radical changes. Just alternate and change your running distances and times. By adding variety, your body will have to work harder. You could try running for a short distance one day and a long one another. Or, you could try doing both on the same day. Just remember not to do the same thing over and over again.

Your endurance plays an important part in establishing a good running distance. The distance of a short race is around 150 to 500 meters while a longer one is 1000 to 5000 meters. Warm up prior to running and use these distances as a reference. Once you time yourself, start from that number and work your way down.

2. Control your breathing and improve your running time

Breathing is an important factor if you want to improve your race time. Not knowing how to control it can become an obstacle for speed and rhythm. irregular breathing isn’t beneficial at all for running. In fact, your body will tire faster if it doesn’t receive enough oxygen. Make an effort to control your breathing while you run.

running time breathing 2

3. Lift weights for faster running time

Weights aren’t just for gym-goers. They’re for runners, too! Lifting weights will give you the  strength, power, and endurance you need to improve your race time. There are two ways to incorporate them into your workouts:

  1. Run with ankle weights.
  2. Do short workout routines with weights or elastic bands.

Either of the two is a great option. You don’t have to run or workout with weights every day. In fact, we recommend just doing either twice a week, which will protect you from muscle soreness and reduce the risk of injury.

4. Run uphill

Running on an upward incline is a great way to strengthen your legs. You can also add in downhill runs; however, keep them limited as they’ll be hard on your knees. Running uphill will strengthen your body and build your endurance. Try alternating inclinations, flat distances, and stairs.

5. Other simple tips

There are also other simple ways to improve your race time. Adding them to your routine won’t be any problem and they’ll make them much more efficient:

  • Jump rope before running: jumping rope is a great way to warm up. It also gives you coordination, strong legs, and abs, which are all necessary for running.
  • Wear comfortable shoes: you might not believe it, but footwear is important. Avoid shoes that are too stiff or heavy. Look for a light pair with good cushioning.
  • Contract your abs: keeping your abs contracted during your run won’t only define them, but it’ll also help you keep good posture. Good posture is crucial for running correctly.
running posture 3

Improving your running time will do wonders for your body and mind. So give our tips a try. Consistency and not giving up is the key to success. You’ll love how these tips will help you run for longer distances without tiring you out. Don’t forget to stay hydrated and eat well; the rest is all about leg work!


This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.