It’s not just about distance – these tips will get you building explosive power in half the time.
Whether you are just starting out or are preparing for your first marathon, improving your running speed will be high on the list. It is a common goal among runners of all backgrounds and training goals.
If you usually log miles for distance, then trying to increase your overall speed will be a very welcome change to your training program. Get ready to have fun.
here we are.
Dedicated to senior athletes, interval training is now the preferred training option for everyone, from beginners to elite fitness enthusiasts.
Interval training consists of mixing batches of intense exercise and periods of light activity as recovery. This training method is best described as a series of peaks and valleys – you go hard at the peaks and slow them down in the valleys.
A typical interval run is a combination of jogging, jogging, and / or walking to recover. The length and intensity of each period mainly depends on your fitness level and training goals.
For example, beginners should start with short, short races with moderate intensity, while elite runners may design a time routine that matches their specific race goals. How?
Start with a proper warm-up to prepare your body
Do a five to 10-minute cardio-dependent movement, such as jogging or spinning, to raise your heart rate and body temperature. Next, do a series of dynamic warm-up exercises for another five minutes. Think worms, squats, lunges, leg and arm swings.
Once you feel warm, run at 85-95% of your maximum energy for 30 seconds, then run or walk for one minute to recover.
Repeat the cycle for 15 to 20 minutes, then end with a calming jog for five minutes.
Want to build explosive power and speed? Head for the hills.
The extra resistance to uphill and downhill imposes much more demand on your body than running on a flat surface. Hope you are ready.
Sure, it might not be your favorite thing to do, but here’s what you can achieve by tackling more hills:
- Building a better economic model
- Building up more strength from running on a flat surface
- VO2 Optimization Max.
- Increase the strength of the steps
- Improve operating efficiency and economy
- Decreased forces affecting your muscles and joints thanks to the action against gravity
Are you with us Here’s how to do the reps right.
Look for a hill about 100-200 meters long. Make sure the slope is difficult but not so difficult that you will not be able to keep fit the whole climbing time.
Before you tackle the hill, do a 10 to 15 minute warm-up on level ground.
Once you’re ready, speed up the hill at 85-95% of your maximum effort, then jog or descend to recover. Repeat the cycle eight to ten times, then finish with a 10-minute jog or walk.
But speed and shape are also important in this:
Try to run up the hill at 5 kilometers, or a little faster, to shoot the amount of effort expended during the climb. Make it your goal to get yourself out of your comfort zone, but don’t let your shape go south. Maintain a steady effort up the hill.
Focus on the ground 15 to 20 feet in front of you – and avoid stare at your feet or stare on the way up the hill, especially on steep slopes. This will help you keep your eyes on the prize.
As you get more fit, try to tackle the more challenging hills with a wider range of degrees and lengths.
Also known as blowout or jump training, Plyometrics It’s another great way to target fast-twitch muscle fibers and build explosive speed even if a Lamborghini driver looks at it twice.
Plyometric exercises consist of quick, powerful movements that begin with an eccentric action – lengthening muscles – and ending with a concentric action – shortening of muscles. These are the key to any express training program.
And I’m not just talking through anecdotal evidence – the research supports that too.
A study, published by the Journal of Strength and Conditioning Research, revealed that middle and long distance runners who performed plyometric exercises for six weeks improved their results in the 2400-meter race by about 4%. It’s huge.
It might not sound like much, but it could also be the exact thing you need to achieve your next PB.
Use this list of examples (but that’s not entirely exclusive) of plyometric exercises that work well for improving speed:
- Box jumps
- Cleans energy
- Squat jumps
- Long jumps
- With layups
- Frog jumps
- Plyo push-up
- 2- Leg binding
- Rear jumps
- Squat box
Start by choosing a few of these exercises and adding them either to your post-run ritual or as part of your overall workout.
Plyo training is more technically challenging and demanding, so it is very important that you do it correctly to avoid injury and waste your time.
I strongly encourage you to hire a coach or personal trainer to assess your style or photograph yourself, so you can spot any mistakes.
Listen to your body
Hard training is the key to success, but you also need to pay attention to your body and take a lot of recovery when recovery is needed. Otherwise, you are asking about injury and burnout.
As a general rule, follow strenuous workouts – think intervals and hill reps – with at least one or two days of easier training. After that, take a full day of training at least once a week.
In other words: Do not chew more than you can swallow.
To know when you need to rest, you need to know the signs. So, here are a few of the most popular:
- Constant aches and pains
- Chronic fatigue
- Irritability and mood swings
- High heart rate.
- Unwanted weight loss
- Chronic dehydration
- Loss of performance
- Lack of sleep
- Common illness and influenza
That is, people.
Your guide to Improve running speed. Incorporate these quick action tips into your workout plan – it’s a matter of time and practice. Just remember to track everything and remember not to do too much too soon.