Jogging faster can lead to a greater calorie burn and more metabolism-boosting muscle on your lower body. However, going about increasing your speed in the wrong way can burden you with injuries rather than bless you with strength. Working to jog faster should be done slowly and steadily, and should include training methods that are off the running trail. This will help you avoid overusing the muscles needed for running. Progress gradually and train right, and, soon, your speed will increase.
Step 1
Increase your jogging speed every week. Attempting to run faster during each run can be too much too soon and may lead to muscle or joint injuries. Rather, shave seconds or minutes off of your jog at the start of every week and maintain that speed during all of your runs for that specific week.
Step 2
Switch your cross-training methods to work your muscles from different angles. For example, if you tend to use the stationary bike on your off-running days, change your routine and work out on the stair-stepper instead.
Step 3
Insert hills or stair-climbing sessions into your run. Moving vertically strengthens your legs from a different angle than simply moving forward. Choose a route that allows you to quickly sprint up a hill or a flight of stairs, then return to your endurance pace. On the treadmill, increase the incline for 30 to 60 seconds every 5 to 7 minutes or so.
Step 4
Strengthen your legs with weightlifting and perform exercises such as squats, lunges and deadlifts. Though your entire body is engaged while jogging, your power -- and, therefore speed -- comes from your legs. Stronger legs can help you attain faster running speeds.
Step 5
Rest for two days per week to allow your muscles to recover and avoid fatigue. Overtraining can actually cause you to decrease your speed rather than increase it. Your momentum can also be sacrificed by doing too much, as you may reach a point of feeling burned out.
Things You'll Need
- Cardio exercise machines
- Hills
- Stairs
- Weightlifting equipment
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