How to Run Faster in Two Weeks Step-by-Step

Speed involves training.
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While natural ability is a strong force in being able to run fast, training is also very much involved. Even if you are not a race runner, you can still train to improve your speed. Working to improve speed forces you out of your comfort zone, which results in a more intense workout and greater number of calories burned. Not only will training to run faster in two weeks improve your speed, it will also increase your endurance.

    Step 1

    Increase your steps per minute. Use a stopwatch to count the steps of one foot while running for 20 seconds. Multiply the number of steps by 3. This is your steps per minute. Ninety is considered to be the best number of steps per minute. Write down your number of steps per minute and try to improve this number. Interval training is one way to increase your foot speed. For example, walk for two minutes and then run as fast as you can for two minutes. Repeat this sequence six times. Alternatively, do 50- to 100-yard dashes, then catch your breath by walking. Repeat as many dashes and walking intervals as you can. Do interval training twice per week for two weeks with at least two days in between to allow your muscles to recover and to avoid injury.

    Step 2

    Jump, hop and skip. Plyometrics are explosive exercises that increase speed. Get into a squatting position and jump into the air as high as you can. Repeat this 10 times. Hop on one leg for two minutes. Repeat hopping on the other leg. Skip around the block. These types of exercises train your feet to move quickly, which is needed in running fast. Do these exercises three times per week for two weeks.

    Step 3

    Watch what you eat. Cutting your weight by a few pounds can help to increase your speed if you are overweight. Each day burn between 500 and 1,000 more calories than you take in for two weeks. You should lose about 2 to 4 pounds in the two weeks. If you are not overweight, choose healthy foods such as protein and carbohydrates to power your workout routine, without cutting the calories.

    Step 4

    Run on a treadmill at a moderate speed, not as fast as you can. Using a treadmill will force you to run at a certain speed without stopping. On the same days that you do the plyometric exercises, run on the treadmill for at least 30 minutes. If 30 minutes is too much, run for as long as you can.


    • Talk to your doctor before beginning any new exercise program.

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