running cardio better faster

How Do I Run Faster?

Running is one of the simple and cardio-efficient methods of keeping cardiovascular fitness. Some of us run occasionally just to achieve a sustainable amount of fitness, while some of us train for a certain reason, be it for marathons or for us NS boys, IPPT. I believe a lot of us had this question before, how can I run better? Splink has come up with 3 ways to run better according to expert advice.


Firstly, adding tempo runs to your workout. Tempo runs are 30 to 45 minute runs at a steady pace. These workout helps to condition a runner’s body to handle stress during a run. Tempo runs should be done at a controlled pace. The run should feel easy at the start, and you might even feel that you are holding back. However, towards the middle to end of the run, you should be feeling rather uncomfortable. These runs push your anaerobic threshold, helping you run longer and faster over the long term.


Secondly, start weight training. Bodyweight exercises such as lunges and jump squats are explosive movements that help to teach the muscle to contract faster and at a more efficient rate. Many weight training movements also involve core muscles, which help to improve your posture and running form, allowing you to generate more power while running. A 2017 review published in the journal Sports Medicine showed that adding strength training on top of running helped improved a runner’s timing and performance.


Lastly, introduce interval training into your training. Essentially, it involves short, intense bursts of running along with a short recovery time. Similar to tempo runs, interval training help push your anaerobic threshold, improving your body’s tolerance to stress during a run. An example would be to run 6 sets of 400m, whilst hitting 2 minutes for each round. After each round, take a minute break. As you progress, decrease the timing taken to complete a round.

Running is one of the simple and cardio-efficient methods of keeping cardiovascular fitness. Some of us run occasionally just to achieve a sustainable amount of fitness, while some of us train for a certain reason, be it for marathons or for us NS boys, IPPT. I believe a lot of us had this question before, how can I run better? Splink has come up with 3 ways to run better according to expert advice.


Firstly, adding tempo runs to your workout. Tempo runs are 30 to 45 minute runs at a steady pace. These workout helps to condition a runner’s body to handle stress during a run. Tempo runs should be done at a controlled pace. The run should feel easy at the start, and you might even feel that you are holding back. However, towards the middle to end of the run, you should be feeling rather uncomfortable. These runs push your anaerobic threshold, helping you run longer and faster over the long term.


Secondly, start weight training. Bodyweight exercises such as lunges and jump squats are explosive movements that help to teach the muscle to contract faster and at a more efficient rate. Many weight training movements also involve core muscles, which help to improve your posture and running form, allowing you to generate more power while running. A 2017 review published in the journal Sports Medicine showed that adding strength training on top of running helped improved a runner’s timing and performance.


Lastly, introduce interval training into your training. Essentially, it involves short, intense bursts of running along with a short recovery time. Similar to tempo runs, interval training help push your anaerobic threshold, improving your body’s tolerance to stress during a run. An example would be to run 6 sets of 400m, whilst hitting 2 minutes for each round. After each round, take a minute break. As you progress, decrease the timing taken to complete a round.