If you’re passionate about running but find yourself hitting a speed limit, here’s a game-changing hack that’s taking the internet by storm. This is courtesy of Hermes the Cynic, a TikTok sensation renowned for his expertise in fitness and speed-running video games.
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His innovative approach helped him ace his physical fitness test for firefighting in California and slashed his running time by an impressive four minutes.
Don’t Hit the Tracks Immediately
According to Hermes, the path to faster running doesn’t start with hitting the pavement immediately. Instead of pushing yourself too hard right from the start, take a gradual approach.
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By avoiding the pressure to run faster right away, you allow yourself to build a solid foundation and improve steadily over time. “My original time was 11 minutes, after doing this for two weeks, it dropped to seven,” Hermes said.
Increase Your VO2 Endurance
V02 max is the maximum amount of oxygen your body can utilize during an intense exercise. It plays a major role in your overall athletic performance. An increase in your V02 leads to an increase in your muscle endurance.
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One way to increase your V02 max is through a kettlebell swing ladder routine. Start by comfortably performing 20 reps, pause after each rep, and take a single breath through your nose. Then, resume with two more reps and breathe again. Repeating this pattern until 20 reps will enhance your V02 max.
Breathe While Doing the Swings
It is crucial to maintain a consistent breathing pattern while doing the swings. Each breath ensures sustained energy levels throughout the exercise. Avoid holding your breath during the exercise; rather, maintain a steady cycle of inhaling and exhaling.
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Maintaining a consistent breathing pattern will optimize your oxygen intake. It will also facilitate sustained performance and endurance during the exercise.
Reduce the Number of Breaths During Each Session
Hermes suggests that you gradually reduce the number of breaths during each session. With proper breathing techniques, you optimize your oxygen intake and enhance your overall performance. Initially, even 20 breaths won’t feel enough.
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However, it’s important to reduce your daily breath count. Eventually, you might find yourself reducing to 10 breaths or even lower with 20 swings.
Go for a Run
Hermes says, “When you’re at that level, you go for a run. You’ll quickly realize running is really, really easy all of a sudden, and you can just run and run.” The fitness expert believes that when you finally reach that level where you can take lower breaths with 20 swings, the next step of action is to RUN!
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Hermes continues, “Your lungs and heart aren’t a limiting factor anymore. It’s just going to be completely tied to muscular endurance, which you can now push even further because your VO2 max is so much higher.”
Other Tips to Help You Run Your Fastest Mile
Now that we’ve explored a major hack to running faster, let’s delve into other helpful tips that will further ace your performance. These additional techniques include various practices that will help you push your limits and increase your running potential.
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So, incorporate them into your routine to become well-equipped to run faster and achieve your goals.
Strength Training
Strength training improves running efficiency and maximizes speed and overall performance. So, focusing on strengthening your key muscle groups can improve your body’s ability to generate more power and maintain proper form while running.
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As a result, you build greater endurance and faster running speed. Strength training also reduces the risk of injury by improving your muscular strength and stability.
Get Enough Sleep
Sleep plays a vital role in your overall well-being and athletic performance. When you sleep, your body undergoes hormone regulation and muscle repair processes, which are essential for optimal cognitive and physical function.
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In addition, the body releases growth hormones during sleep, facilitating muscle repair and growth. Quality sleep also enhances your immune system, reducing the risk of illness.
Stay Hydrated
Water energizes the cells and regulates body temperature. When running, aim to drink water before you feel thirsty and at regular intervals – for instance, every 15 minutes. After running, drink enough water to regain lost fluids.
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Prioritizing hydration will optimize performance and keep your health in check during and after your running sessions.
Practice Good Form
Maintaining proper form while running can optimize your speed and efficiency. So, maintain a tall posture with relaxed shoulders. Also, let your arms swing naturally at your sides, driving back and forth in sync with your stride.
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Practicing good form while running will enhance your running performance and reduce your risk of fatigue and discomfort.
Stay Consistent
If you want to improve your running speed over time, try consistency! Establish a regular running routine and stick to it. Before you know it, running becomes a regular part of your day.
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Staying consistent with your running routine will help your body adapt and progress gradually. So, don’t make excuses and skip your routine, no matter how tempting it might be.
