How to Run Faster - 3 Great
Tips
Want to know how to run faster? Well
it’s quite a simple process. You need to change the way you train. Whilst you should be trying to
increase the speeds you run at to a certain degree, there are many more efficient ways of
increasing speed.
In
order to learn how to run faster it is important to develop both strength and endurance in
to the legs, so to do this you must change your training so that you start to do
some shorter but
faster runs and cutting down a little on the distances that you run each week.
Studies done on a group of regular runners in
a Danish university proved that a reduction in mileage and the addition of a number of shorter
sprints gave the subjects an overall improvement in the speeds they ran at. The test runners were
monitored against another group of experienced runners that continued to run longer distances at a
slightly faster pace.
Sprinting is a great way to build power in
to the legs as it predominantly calls upon fast twitch muscle fibres to contract quickly
instead of the slow twitch muscle fibres which are mainly used during normal running
sessions.
To
do sprints it’s important to allow plenty of time to warm up and stretch the muscles thoroughly.
You would ideally perform a number of warm up sprints, building up speed gently with each attempt
before going for an all out sprint. Try to do around 5 all out sprints leaving plenty of time for
recovery after each one.
After a sprinting workout you again need to
allow time to cool down properly and stretch out the muscles thoroughly.
Following sprinting, you should allow at least
48 hours before challenging the legs in a similar way as you can expect quite a lot of muscular
soreness until the fibres have repaired fully.
Another option you have is to use resistance
training in order to develop the power of the legs. Not only will resistance training build
strength in the legs but by following a well rounded program, you can expect to see improvements in
posture, weight loss, toning and confidence.
Using weight training improves the muscles
ability to contract faster enabling the muscles of the legs to work harder before tiring
which is perfect for anyone that wants to know how to run faster.
Running hills is another great way to increase
the speed that you run at because running up an incline increases the overload placed on the
muscles. This is due to increased demand for oxygenated blood in the working muscles. Once the
heart is unable to pump the oxygen to the muscles and remove lactic acid build up quickly enough
you will need to stop or slow down.
If
you don’t have any hills then try using an inclineable treadmill instead.
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