How to improve your running


Behind every record there is magnanimous effort in order to place a world record to the peak of success. Running is a process in which muscles makes effort and legs apply force to hit the ground and the foot move forward fastest. Human limbs can handle best forces at top speed helping the foot to move forward operating force limits of muscles to the ground. Running fastest ever a human can in our planet earth is 44.72 km/h. A Jamaican athlete USAIN BOLT hit the ground nearly in 28 mph in 100 meter sprint. It was an outstanding speed calculated ever on any running track. It was recorded in 2008.

Speed limit of 3 females and 3 males as the fastest runner calculated by are listed below:

  1. A Jamaican athlete USAIN BOLT calculated 9.58 meter per second in 2008.
  2. A US athlete TAYSON GAY calculated 9.69 meter per second in 2008.
  3. A Jamaican athlete ASAFA POWELL calculated 9.72 meter per second in 2007.
  4. A US athlete FLORENCE JOYNER GRIFFITH calculated 10.49 meter per second in 1988.
  5. A US athlete CARMELITA JETER calculated 10.64 meter per second in 2009
  6. A US athlete MARION JONES calculated 10.65 meter per second in 1998.


To achieve the best results with a maintained pace and speed, workouts are most important as for an outstanding running.  By learning speedy workouts is not enough to become a runner you have to know how they work on a human body. Continuous speedy work in the starting would let your muscles damage and you will not achieve your goal. Remember always if you want to strike the ground with speed begin your workouts with “Tempo Runs” and “Interval Runs” Start running at an easy pace and make it as your routine either it is for 5 minutes or 30 minutes. Keep on doing till then you don’t lose your breath and you can freely talk, try even singing. After then carry it on with adding some more time. This is the way to have shining results as a best runner.

The fastest speed limit in marathon running of 3 females and males calculated by Runners world are listed below:

  1. An athlete from Kenya DENNIS KIMETTO calculated 2:02:57 in 2014
  2. An athlete from Ethiopia KENENISA BEKELE calculated 2:03:03 in 2016
  3. An athlete from Kenya ELUD KIPCHOGE calculated 2:03:05 in 2016
  4. An athlete from Great Britain PAULA RADCLIFFE calculated 2:15:25 in 2003
  5. An athlete from Kenya MARY KEITANY calculated 2:17:01 in 2017
  6. An athlete from Ethiopia TIRUNESH DIBABA calculated 2:17:56 in 2017

If you are habitual of jogging it will help you to attain a best running pace. Daily small amount of jogging and some running can create a perfect recipe of speed running. Adjust your speed with your abilities. Keep them moderate while you are starting. Increase your speed time to time while in the last run or as for workout average time. Some factors are very important as per to be a best runner.


Following are the factors:

  1. Age factor
  2. Fitness level
  3. Body shape
  4. Gender



Running speed and stamina depends upon age. This factor may decline in your speed of running. Age is factor which may ascends or decline to an athlete too. A running speed is on peak at the age of adulthood that is 18 to 30. After that an athlete works hard to maintain that pace and speed. Best runners are in adulthood after that runner might be loss their speed to its best and they will retire as a runner.  To be a runner age factor should be kept in mind if you are capable to descend a runner.



Fitness is the most important factor as to be a hard runner on the best strike. Even the best athletes have to be conscious about their fitness. Muscles should be fit enough to run fast. If your legs and muscles are fit you can save energy as to run more miles away conserving less energy without being exhausted. If you are not fit your muscles will contract, energy will decrease in a result your speed decline and you will not be able to win as a champion runner. Keeping a good pace and training your chances of injuries would improve. For the best results do not increase your level of training speed in the starting it will damage your muscles. Make your body habitual then add more running steps in order to be fit.



The basic structure and dimensions of a human body affects your running. The length of legs, hip bone structure, the foot type and your weight depends as to run fast. The more your legs are long, the more they can step up and cover more space while running. The shape of foot is how much they are broad, flat or long. Your foot structure will help you in running. For a better running speed hip bone structure increase or decrease your ability to run as fast as you can.



The average speed of runners differs on the basis of their gender. The fastest of runners are young men. In order to be fair in decisions PRO races has been included as to consider the best speed level. The speed of female runners (18-30) in same miles per hour concluded more than males. A man runner would run fast in the same mph than a female runner, while woman runners acquire more time to run the same mph.


These are the factors to indicate running speed. The participant takes place from the world. These factors may not descend your speed if your workouts are strong and you will work hard as to become an outstanding runner. It will more count as your quality that you may not have some factor still your hard work ascended you to the peak. Appreciations can build up your passion to success.

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