Speed interval training
Many runners, whether elite, average or beginner, are looking to improve their speed. Your goal may be to qualify for a race or event, to increase muscle definition, to burn more calories in a shorter amount of time or simply to challenge yourself because you are bored with your current routine. Whatever your motivation and goals, following certain steps rigorously and with consistency over time can make you a faster runner.
Instructions
Preparation
1. Check with your physician to make sure that speed training is appropriate for your current level of physical fitness. Prior injuries, age or genetic predispositions, among other complicating factors, may be important to consider before focusing on increasing your running speed.
2. Set aside time in your weekly exercise schedule to incorporate coordination, agility, strength and speed interval training. Use a calendar or notebook to make up a training schedule for each week.
3. Hydrate properly with at least 8 oz. of water per 30 to 45 minutes of cardiovascular exercise. But limit your water intake during speed training to small sips between sprint sets. Taking in too much water at once will slow you down and may cause stomach pain or cramps.
4. Follow all basic running safety procedures, such as wearing supportive shoes made for running, wearing fabrics that wick sweat away from skin, and purchasing and utilizing running aids to prevent chafing.
Coordination, Flexibility and Strength
5. Incorporate stretching after every workout. Pilates, yoga or other flexibility and coordination classes and routines may also be incorporated. Coordination and flexibility are essential to increase the length of your running stride and lessen unnecessary movements, which sap energy and reduce running speed. They also minimize risk of injury.
6. Use weightlifting to strengthen the prime muscles you use in running, such as your quads and hamstrings. Exercises like lunges, step-ups, hamstring curls, leg squats and dead lifts will strengthen these muscles.
7. Lift weights to strengthen your stabilizer muscles, which support and aid in your primary running muscles. Calf raises, leg extensions, squats, leg lifts and even abdominal and triceps work will aid in increasing your running speed.
8. Utilize plyometrics to improve neuromuscular function and help to produce quick, powerful movements. Squat jumps, "mountain climbers," leaping, lateral jumps and jumping jacks are examples of plyometric exercises.
Speed Intervals
9. Run sprints with short rest periods as you establish a foundation of coordination, flexibility and strength training. Sprints should be less than one to two minutes in duration and at full intensity.
10. Add interval training to your sprint work, running at medium intensity and breaking into full, short sprints at intervals.
11. Increase your medium intensity interval speed so that the gap between your medium intensity speed and sprint speed narrows.
12. Begin to eliminate sprint work from your runs as you reach your speed goals and become the faster runner you set out to be.
Tags: interval training, medium intensity, running speed, your running, faster runner