ON AIR NOW

LISTEN NOW

Weather

clear-night
64°
Clear
H 87° L 64°
  • clear-night
    64°
    Current Conditions
    Mostly Sunny. H 87° L 64°
  • clear-day Created with Sketch.
    83°
    Afternoon
    Mostly Sunny. H 87° L 64°
  • cloudy-day Created with Sketch.
    82°
    Evening
    Partly Cloudy. H 89° L 66°
LISTEN
PAUSE
ERROR

The latest top stories

00:00 | 00:00

LISTEN
PAUSE
ERROR

The latest traffic report

00:00 | 00:00

LISTEN
PAUSE
ERROR

The latest forecast

00:00 | 00:00

Health
Ways to run faster, stat
Close

Ways to run faster, stat

Ways to run faster, stat
Photo Credit: Taylor Jones
Katie Meyers, 16, of Jupiter laughs as she jogs past zombies Alexa Hauger, left, and Nicole Bowmer. (Taylor Jones/The Palm Beach Post)

Ways to run faster, stat

It’s been said if you want to run fast, you have to practice running fast. (What? Thought Ryan Hall or Lolo Jones got that quick with just luck?!) Read on for 25 ways to have a harder, better, faster, stronger workout, smoke the competition, and maybe even set a speedy new PR.

1. Nail good form. The key to running (at any speed) is to practice proper running technique. That means keeping the upper body tall yet relaxed, striking the ground with the mid-foot landing under the hip, and swinging the arms forward and back (not side to side!) at low 90-degree angles.

2. Count your steps. Get familiar with stride turnover, or the rate of steps taken while running, regardless of pace. The fastest, most efficient runners have a cadence of around 180 steps per minute and keep their feet close to the ground with light, short n’ speedy steps. To find your magic number, run for one minute, count the number of times the right foot hits the ground, and multiply by two.

See also: 3 Quick and Dirty Tips to Prevent Running Injuries for Good

3. Get low, get high. Short on gym time? Quick! Try speed training! Interval training, or alternating periods of high and low intensity while exercising, are just one way to build speed and endurance — and burn major calories in less time too!

4. Stride right. There’s a reason you see all those “real runners” doing short sprints before the big road race. Striders (or strides) are a series of comfortable sprints (usually eight to 12, between 50 to 200 meters each) to improve acceleration technique.

5. Run the ‘mill. Feel the need for speed?  Chase it down on the treadmill! Because the speed belt assists with leg turnover, it’s actually easier to run faster. Plus, the power to push the pace is right at your fingertips. A word of advice these geniuses could have used: Get on the machine before turning up the dial.

6. Stretch it out. The jury is still out on whether static stretches before runningreally prevents injuries [1]. But leaders of the pack know stretching daily (target those hip flexors!) increases flexibility for better strides.

7. Pick a pace. Fartleks is a funny Swedish word (yes, our inner 10-year-old boy finds it hilarious) meaning “speed play.” Alternating jogs and sprints will gradually build up speed and endurance, plus you call the shots on when to switch it up. 

8. Jump on it. Take a lesson from Marky Mark in The Fighter and grab a jump rope. Boxers know that fast feet mean fast hands. But for runners, fast feet just equal fast feet.

9. Lighten up. Even if barefoot running isn’t your thing, sneakers are gettinglighter and lighter to mimic the foot’s natural movement and improve stride. Try a minimalist pair to see if less weight means more energy for faster feet.

See also: 20 Must-Haves for Cold-Weather Running

10. Get to the core. Fast and fit go hand in hand. Stronger core muscles(especially the lower abs) allow runners to tap into more force and speed out on the road. The best part: Just 15 minutes of core work a few days a week is enough for a faster finish [2].

11. Breathe in, breathe out. Just do it much faster! Learning how to breathewhile running at faster speeds takes practice. Use both the nose and mouth while inhaling and exhaling to get the maximum amount of oxygen to the muscles. Also, try belly-breathing (not to be confused with belly dancing!), which means filling the stomach, not the chest, with air on each inhale.

12. Skip the sweets. Junk foods guarantee a sugar high, but they also slow us down. Stick to whole grains and pasta instead, which provide long-lasting energy — without the crash.

13. Play with toys. Who doesn’t like new toys? Try a running parachute for added resistance, or if your budget allows, see what it’s like to go for a moon-walk, er, run on an AlterG Anti-Gravity Treadmill.

For the full list of 25 ways to run faster, go to Greatist.com.


Read More
VIEW COMMENTS

There are no comments yet. Be the first to post your thoughts. or Register.

The Latest News Headlines

  • Jacksonville is now officially poised to access a half-cent sales tax you approved to pay down the more than $2.8 billion pension debt, while closing out pensions and making wage and benefit changes for local unions. A slew of bills has been filed in front of the Jacksonville City Council, including legislation that approves tentative agreements with the Fraternal Order of Police Lodge 5-30, Jacksonville Association of Fire Fighters Local 122, Communication Workers of America, AFSCME, Jacksonville Supervisors Association, and Northeast Florida Public Employees’ Local 630 LIUNA. A bill formally levying the half-cent sales tax to pay the unfunded liability, or pension debt, has also been introduced.  A special Council “Committee of the Whole” meeting has already been scheduled for April 19 to review all of this legislation. Council approval is the final step needed in the process. WOKV has told you in recent weeks that the police and fire union membership- which make up the majority of the debt- approved the tentative agreement that resulted from collective bargaining with the City’s team. There is an increase in pay and restoration of benefits cut under a 2015 reform plan for existing members, while new hires are moved to a 401(k) style plan instead of a traditional pension. Closing the traditional pension plans was key in this ongoing process from the City’s perspective, because it was a needed move in order to tap in to the voter-approved sales tax. That tax would take effect upon the expiration of the Better Jacksonville Plan half-cent tax for capital improvement projects in 2030, and last for up to 30 years or until the defined benefit plans are fully funded. Voters approved the tax last year, after the concept was authorized at the state level. Since Jacksonville Mayor Lenny Curry and his team first started pitching this plan, it has been with the promise that generating this future sales tax revenue would result in immediate budget relief- possibly tens of millions of dollars. The bill text spells out some of the funding mechanism, saying the sales tax revenue would be “actuarially recognized” and applied to the employer contribution as early as the upcoming fiscal year. Some financial questions still remain, and are expected to be aired out as the Council begins its review. One question is exactly how much the benefit changes in the tentative agreement will cost the City. Another is how much money will be added to the total paydown by using this financial mechanism to provide short term relief and shift the large burden in to the future.
  • It's about being 'scam smart'.   Florida Chief Financial Officer Jeff Atwater's Department of Financial Services, along with the Jacksonville Sheriff's Office, are hosting a series of workshops to help seniors, their families, and their caregivers avoid being ripped off.   The workshops, which are part of the Operation S.A.F.E. (Stop Adult Financial Exploitation) initiative, will teach attendees how to identify scams targeting the senior community, as well as receive tips on ways they can protect themselves.   The Director of the Division of Consumer Services in the Department of Financial Services says the workshops will cover a wide variety of potential scams.   Tasha Carter says, 'Many times the frauds and scams targeting seniors are related to telemarketing scams, sweepstakes scams, lottery scams, and even one of the bigger ones that have become more popular over the last several years, the romance scam.'   If you're interested in attending, the 'Be Scam Smart' Workshops are being held at the following locations and times:  - Wednesday, March 29, 2017  10:45 am to 12:15 pm  Wallace Small Senior Center  1083 Line Street  Jacksonville, FL 32209   -Thursday, March 30, 2017  10:00 am to 11:30 am  Frances Padgett Arlington Senior Center  1078 Rogero Road  Jacksonville, FL 32211   To register or request a workshop, you can visit www.MyFloridaCFO.com/SAFE or call 1-877-MY-FL-CFO.
  • A woman has a warning for people who use the changing rooms at a Robinson Township, Pennsylvania, mall. Heather Lapinski said that while she was trying on bathing suits at Macy’s in the Mall at Robinson, she noticed a cellphone under the door. She grabbed it, but a man’s hand grabbed it back.  >> Read more trending news By the time she was able to exit the dressing room, the man was gone. “I got ahold of it and a man's hand came down and grabbed it. I couldn’t scream. I was in so much shock,” Lapinski said. “I was crying. I didn't have my top on (and) I’m not running out completely naked.” By the time she was able to exit the dressing room, the man was gone. Lapinski described the man as having a medium build and balding in the front of his head. She said she hopes that someone recognizes the man before he does it again. “I want someone to say, ‘I know him.’ He can't keep going back and keep doing this to women. I’m going to be traumatized for the rest of my life,” she said. “When I go to bed, I toss and turn thinking about his face.” Both Macy’s and the Mall at Robinson said in statements about the matter that the safety of customers is a top priority. They could not confirm whether other incidents were previously reported.
  • When a teenager in Texas borrowed a family friend's computer, he made a shocking and sickening discovery. The boy found nude photos of his 10-year-old sister on the computer of Joe Garza Jr., according to the Star-Telegram. >> Read more trending news Garza, 65, was arrested March 3 on child pornography charges, and faces additional charges after it was discovered that he allegedly molested an older sister in the family years ago. The Star-Telegram reports that the boy, who was trying to fix the hard drive on his own computer, asked to borrow Garza's computer. While using it, he clicked on a folder and discovered the images of his sister. He returned the computer to Garza and told his mother about the images. She asked the boy to request to use the computer again so she could see the images for herself. The mother confronted Garza about the images and police were called to the scene. Officer Domingo Martinez, who works for the Fort Worth Police Department’s Crimes Against Children Task Force, told the Star-Telegram that Garza admitted to the mother that he had a problem and said he would disappear if she didn't call police. In interviews with authorities, the 10-year-old victim said Garza bought her items and gave her money, and told her not to tell her parents about the abuse.  Garza remains behind bars while investigators work to determine if there are additional victims.
  • A suspicious odor on a Duval County school bus leads the driver to pull over, ultimately leading to that driver and seven children being taken to the hospital. The Duval County School District says the bus was transporting 16 students from Grasp Academy and Fort Carolina Middle School when the odor was detected. The driver pulled over in the Hogan’s Creek area and contacted dispatch.  Jacksonville Fire and Rescue transported seven children and the driver to the hospital as a precaution, but all are said to be in good condition.  JFRD suspected carbon monoxide, but when they tested there was nothing abnormal at the scene. DCPS says they believe a general cleaning product used to wipe down bus seats may have caused the children to feel ill.

The Latest News Videos