Ever wish you could kick your runs up a notch?

Here’s how to get faster a running according to running pros.

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But is it true?

woman sweating in the gym

Nike running coach and athletic advisor at Ladder

According to running coachMegan Roche, MD,not necessarily.

Optimal cadence ranges from 165 to 190.

If that feels like a whole lot of science to you, youre not alone.

Woman walking on a treadmill at the gym.

Fortunately for us, Dr. Roche says thatrunning watchesand apps like Strava can help athletes cue into their cadence.

But still, can that booty kick help at all?

Which, ultimately, can help speed things up.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

But butt kicks arent necessarily the best way to get that range of motion.

This doesnt mean that we over-stride, she adds.

Thats a big no-no.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Nike running coach and athletic advisor at Ladder

We want the pendulum (legs) moving equally in front and in back of you at all speeds.

At the end of the day,butt kicks are probably left to use as drillsduring your pre-run warmup.

There are other, better, ways to reliably gain some speed.

Healthy female training in the gym, performing a hip thrust.

Heres how toactuallyget faster at running

1.

Run tall

Focusing on running tall is a great first step, says Dr. Roche.

I often have athletes start by relaxing their face and jaw before relaxing their shoulders.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Its common for tension to originate from these areas and spread down through the lower legs.

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Start by incorporating smart exercises (single leg,glute, andhip movements).

Run slower than you think you should

It may sound backward, but its true.

The fancy term for this is zone 2 training.

Its when you run at a steady pace that feels like an easy to moderate effort.

Its not beneficial to always be pushing it to the max!

Dont skip recovery

Intentional post-run recoveryshould be prioritized just as much as hard training.

Take at least one day completely off from running if you could, Lucas says.

Does pumping your arms ever help?

Exaggerated swinging is not the move for distance runners.

The arms can help determine cadence/turnover so large arm swings generally reduce turnover.

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