Introduction
One thing for which a runner must play a significant amount of attention to is speed training. fostering endurance, strength and flexibility that in the long run leads to improved performance. If you are a regular jogger who may wish to register improved personal finest, or maybe a leading competitor who’s seeking to outcompete your competitors, than including speedwork into your regime can be very advantageous.
This runners’ guide focuses on twelve practical tips on how to improve your running speed, aimed at amatouths, intermediate & advanced level runners and provide you with terrific advice on how to become a faster runner.
1. Mix it up
By including a range of speed sessions, one can break the tedium, develop different muscles, and gain all round fitness. Sample of speed training are; interval training, tempo runs, hill and fartlek training. Remember to always consult your coach or trainer preferring services that will allow for the development of a plan of running depending on your aims and current physical fitness.
2. Warm-up and cool-down
Stretching before and after a speed workout is important to avoid injuries and to aid performance. According to the results there are six components that should be involved in warm-up they are dynamic stretch and running on the spot, while the cool-down involves static stretch and slow jogging or walking.
3. Incorporate strength training
Resistance training is important for runners, since it increases strength, as well as speed and stamina. Exercises to develop the muscles include squats, lunges, deadlifts and push ups. For muscle groups to recover, you should ideally have at least two sessions on strength training per week.
4. Recovery is essential
Recovery is the main element in injury prevention and performance enhancement. Allow yourself some time off, or try cross training activities and foam rolling to help the body cope with what speed training is doing to it. Provide at least seven to nine hours of sleep per day because the tissues and body cells require sleep to be repaired and built up anew.
5. Eat the right fuel
The body needs adequate energy to perform optimally and to recover well, which is why the diet is important. A balanced diet of lean proteins, fats, and carbohydrates should be eaten instead of the traditional pattern of diet. It is also important to drink a lot of water during and especially after performing the speed workouts.
6. Gradual progression
Speed training should only be incorporated into your running program once in a while to reduce on the incident of getting injured as well as to avoid getting bored. We’d suggest starting with one or two sessions per week, and lengthening and intensifying these sessions slowly, over time from short and slow.
7. Focus on technique
Correcting biomechanics while running can help increase your chances of running faster and avoiding injuries. Let your arms swing qualitatively – alongside the body, avoid swinging them across the body and pay attention to the positioning of your feet on the ground. You might want to seek help or use video review in order to get your form slightly corrected by a coach.
8. Train smart, not hard
Self-discipline is good during speed training but does warrant a defensive personal best in attempt to go as fast as possible while at the same time recognizing own capabilities. Prolonged training may cause injuries, burn out and reduced performance among individuals under training. A focus on regularity and a rising frequency of training sessions over an increasingly high level of exercise.
9. Invest in proper gear
Many people are unaware that the clothes that they wear and their footwear determines how well they run or whether they will get injured. Select the right shoes that would best suit the type of feet and running style you have and it’s wise to get them measured.
10. Train with a group or partner
Exercising with others can help keep one on-track, meet goals and have the extra benefit of companionship. It is actually easier and fun to join a jogging group, or to have a partner when doing the speed training so it would not be a problem.
11. Stay mentally prepared
Training is that the physical activity may prove to be very demanding on the mind, thus the need to adopt mental tools that will help to cope with physical activity. Information on how to deal with negative thoughts and self-talk includes positive self-talk, visualization, and goal setting that are realistic. People can start practicing mindfulness or meditation to improve mental health and well being.
12. Track your progress
Record your pace or velocity and measure it up during the speed workouts and likewise you measure it up when you note some enhancements in your performance. This will aid you in determining which areas require enhancement, in order to encourage you, as well as in order not to overlook achievements during the process.
Conclusion
When it comes to using speed training in your running regime it can make a huge differences to not only your performance but also your fitness levels. If you follow these 12 tips, you can design a flexible yet effective speed training program that will enable you to increase your speed, organise your work more efficiently and, thus, accomplish your running goals. There are few important rules to follow: pay attention to your signals, be rather consistent and remember that the process is more important than the result when it comes to running faster and stronger.
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