I. Introduction
Running is a simple and effective way to stay healthy and active. Not only it improves physical wellbeing, but also mental wellness. However, as runners improve their distance and time, they must also consider improving their speed and endurance. Running faster offers many benefits, from burning more calories to increasing strength. In this article, we will discuss tips and tricks to help runners improve their running speed.
II. Focus on Proper Form
When it comes to running, proper form is key. Good posture, arm movement, and a strong core can all contribute to increased speed. Runners should maintain an upright posture, avoid leaning forward or backward, and keep their head up and eyes forward. Arms should stay relaxed, swinging forward and backward with the motion of running. Strong core muscles can help maintain proper form, reduce fatigue, and improve overall running efficiency.
It’s essential to practice maintaining proper form while running. The best way to do this is to take smaller steps instead of longer strides, push off with the back leg, and land on the middle of the foot rather than the heel. Practicing good form will improve the speed, efficiency, and reduce injury risk.
III. Incorporate Interval Training
Interval training is a type of high-intensity interval training (HIIT) that involves short bursts of intense exercise separated by recovery periods. This type of training can help runners improve their endurance and speed. Interval training challenges the body’s energy system, improves cardiovascular capacity, and increases aerobic power. Runners can incorporate interval training into their workouts by adding short sprints of 30 to 60 seconds or running up and down stairs for a set amount of time.
Another HIIT workout that involves running is the Tabata protocol. It is a four-minute workout consisting of eight 20-second rounds of high-intensity exercise followed by ten seconds of rest. Runners can use the Tabata protocol to improve their running speed by alternating sprints with active rest periods.
IV. Work on Lower Body Strength
A strong lower body is crucial for runners to improve their performance. Leg and glute muscles play an essential role in running speed, power, and stability. Runners who want to improve their speed should focus on strength training exercises that target these areas. Some of the best exercises to strengthen the lower body include squats, lunges, step-ups, and deadlifts.
Runners should aim to add strength training exercises to their weekly routine two to three times a week. Training with weights will improve strength and power, enhance injury prevention, and boost running performance.
V. Utilize Plyometrics
Plyometric exercises can help runners improve their explosiveness and power, which are necessary for running fast. Plyometrics involve jumping and other explosive movements to develop speed, agility, and coordination. Plyometric exercises that can benefit runners include box jumps, jump squats, and single-leg hops.
Runners should use caution when adding plyometrics to their training routine. Only add a few new exercises at a time, start with low intensity, and increase gradually. It is essential to perform plyometrics with good form to prevent injury.
VI. Incorporate Hill Training
Running uphill requires more power, strength, and endurance than flat terrain. Therefore, incorporating hill training into a running routine can help build leg strength, improve VO2 max, and increase running speed. Hill training can make running on flat terrain seem more effortless and help runners improve their overall endurance.
Adding hill training to a running routine can include running up a steep hill at maximum effort and then jogging or walking back down to recover. Gradually adding more reps or increasing the intensity of the hill can help improve overall speed and power for running.
VII. Don’t forget about Rest and Recovery
Although improving speed and endurance is essential, rest and recovery are equally significant. Taking rest days and allowing for proper recovery after running is essential for preventing injury and improving overall performance. Giving muscles time off to recover allows for optimal muscle repair and growth and prevents fatigue and overuse. Runners should schedule in at least one to two rest days per week and incorporate cross-training, stretching, and foam rolling into their routine.
VIII. Develop a Proper Running Plan
A proper running plan is essential for improving speed and endurance. A well-rounded running plan should include a combination of running workouts, strength training, and rest days. Runners should keep in mind individual abilities, goals, and preferences when designing their running program. It is critical to increase distance and intensity gradually to avoid injury and burnout.
Runners should aim to incorporate interval training, lower body strength workouts, plyometrics, and hill training into their program. When designing the running plan, it is crucial to include set schedules, days off rest, as well as space for adjustments if needed.
IX. Conclusion
Running faster requires a combination of proper form, strength training, interval training, plyometrics, hill training, and rest and recovery. Runners should incorporate all these elements into their training program to improve their speed and endurance. It is essential to stay motivated and consistent while keeping in mind individual abilities and goals. By following these tips, runners can improve their running speed and take their running performance to the next level.
