How to Run Really Fast Without Trying

Having good running shoes and proper attire can make running easier.

Let's face it -- running is not easy, and running fast is a lot more difficult. As one of the biggest calorie-burning exercises out there, running takes stamina and a good mental attitude. If you're looking to run really fast without trying, think of it as the end goal; in between is the work you're going to have to do to get there. Fortunately, though, the human body is incredible at adapting to the demands you put on it, and over time you'll find that running fast requires less effort.

Don't expect miracles right away; running fast and well can take months or even years of dedication and practice. If you're a total beginner, don't overdo it or you'll run the risk of burning out. Start out with a goal to run 1 mile, and stick with that distance for a few weeks before increasing your distance. This will help you gain confidence and make it seem as if you're "not trying" at all.

Instructions

1. • 1
     Fuel and hydrate properly before your workouts, as not doing so can make you feel sluggish and decrease your performance. Eat a meal with protein and carbohydrates at least one hour before your run. Hydrate well throughout the day by drinking 17 to 20 ounces in the two to three hours before your run, another 8 ounces 20 to 30 minutes before, and up to 10 ounces for every 10 to 20 minutes you run, suggests the American Council on Exercise. If you're running for more than an hour at a time, pack an energy gel or bar to replenish your glycogen stores and keep you running strong.
   • 2
     Do speed training. Whether you call them fartleks or high-intensity interval training, running in bouts of speed followed by periods of slower recovery can help you increase your aerobic capacity, boost your metabolism and make you faster overall. If you're a beginner, do speed training once a week, alternating between fast and slow running for one minute at a time for about 15 minutes total. This can help you get faster without feeling the effects of long, hard, fast running all the time. If you're a more advanced runner, spend 30 minutes doing speed work one or two times a week. Pushing yourself harder on those days can make the other days seem like "recovery" days.
   • 3
     Track your speed over time. Find a track or a course with a specific distance, and then time how long it takes you to complete it. In a workout journal, write down the time it took you to complete the course as well as notes about how you felt, whether you did speed work that day, and any other conditions that may have contributed to your run. Over time you'll start to see patterns; use that information to mimic the ideal conditions and try to beat your fastest time.
   • 4
     Find a friend who's at the same level of fitness as you, and work on racing together. Having a little competition -- and someone to talk to -- can make running more enjoyable.
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   • Tips & Warnings

• Listen to the signals of your body and don't push yourself when you're hurt, sore or tired -- that's setting yourself up for a permanent injury.