How To Increase Running Speed
Whether you’re a beginner or an experienced runner, you probably want to improve your running endurance, speed, and performance. There are many ways to improve your running speed, but some of the most important ones that benefit its improvement are interval training, endurance workout and strength training. With patience and hard work, you can increase your running time in just a few weeks or months!
Speed is the ability to cover a distance in the shortest amount of time. It can be defined as the ability of a person to move himself at the highest speed, from one place to another, or the ability to perform movements as fast as possible. It is necessary to maximize motor skills in order to develop genetic traits to their highest potential level by speed training.
In improving speed, the application of running mechanisms and acceleration training is an effective way to help you improve your ability to sprint faster. It is important to do short distance sprint training 2 to 3 times a week. If you’re doing your first sprint run, 4 laps is enough. After a few sprints, you can gradually increase the number of sprints to 8 or 12 depending on your physical fitness and goals.
Sprint Training Program
To be a faster runner you have to, well, run more and run faster.
- 1-2 Week 4x200m
- 2-3 Week 6x200m
- 3-4 Week 8x200m
- 4-5 Week 4x400m
Sprinting is a high-intensity interval training that will consume all the oxygen in your muscles. You need adequate rest time between each sprint to maximize your speed and allow oxygen to return to your muscles. Otherwise, you may feel nauseous or dizzy. Remember that you need rest between sprints so your body can recover. You can run at the same speed many times, but for every 1 second you run, you should rest 3 seconds. For example, if you sprinted for 30 seconds, you should rest for 90 seconds, if you sprint for 60 seconds, rest for 3 minutes.
Before doing sprint exercises, 5-10 minutes of warm-up run and dynamic stretching exercises should be applied. These exercises are included in the workout.
If you want to increase muscular endurance to run faster, check out this workout. 4- WEEK NO EQUIPMENT ENDURANCE WORKOUT PLAN