How to Improve Running Speed
If you’re a runner who has hit a plateau and wants to improve your running speed, there are a few different workouts that can help.
Interval training, such as sprints or HIIT exercises, burns fat and increases your lung and leg strength. Try doing a few interval runs per week, with a recovery walk or jog at the end.
Strength Training
Strength Training is a great addition to your running program and helps you improve your running speed. Research shows that adding resistance exercises to your training program can increase time trial performance by 3-5% in middle-distance races and 2-4% in long-distance events.
If you want to run faster, strength training is essential because it will increase your ability to sprint quickly. It also will help you reduce the impact of your running, which can decrease the amount of stress placed on your joints and muscles.
The best way to add strength training to your running program is by doing it two or three days per week. This will ensure you can still maintain your running schedule and get the most out of your time spent on it.
You should do your strength training exercises with proper form and use a weight that can allow you to do between 8-12 reps three times round. Start with bodyweight exercises and gradually add heavier weights as you become more comfortable with the exercise.
Tempo Runs
Tempo runs, which are run at or near your lactate threshold, improve running speed and performance. They also condition your body to process fuel for energy.
The average runner has a love/hate relationship with tempos, as they’re hard work that causes a certain amount of discomfort. However, if you’re serious about improving your running speed and performance, tempos are an essential part of your training schedule.
In the long term, tempos help your body build a higher anaerobic or lactate threshold (or OBLA). This is because the faster you run, the less lactic acid builds up in your muscles, allowing you to perform for longer periods of time at a quicker pace.
The important thing to remember is that tempo runs are best done in small amounts on specific workout days. Doing too much can cause your body to overrecruit the wrong muscle fibers and put you at risk for injury.
Interval Training
Interval training is a great way to improve your running speed and boost your overall fitness. It can be particularly effective for runners preparing for a marathon or half-marathon, but it can also benefit anyone wanting to increase their endurance, strength, and speed.
The key to effective interval training is to structure the workout to match your specific goals and fitness level. This includes the ratio of high-intensity to low-intensity time within each cycle.
As well as a good work-to-rest ratio, intervals should include short breaks between them to allow your heart rate to recover. This allows your body to get back to a steady state and helps prevent injury.
If you’re new to interval training, it is important to be patient and listen to your body. This is especially true for sprint intervals, which can be taxing on your body at first. If you feel any pain at any point during the interval or during the break, take a step back and rest until your body has recovered.
Cross-Training
Cross-training is any sport or activity that you partake in in addition to your running. The benefits of this include increased strength and cardiovascular fitness, and a lower risk of injury.
When implementing any form of exercise into your training plan, it is important to choose activities that complement your goals and are enjoyable. You may even want to ask a coach to help you choose which type of cross-training will best suit your needs.
As with any other aspect of your workout routine, it is important to avoid overtraining or adding too many new stressors to your body. Too much of any new activity can lead to overuse injuries, which can affect your performance in your primary sport. Another important factor is choosing exercises that will enhance your core, which will increase your overall body strength. This will help reduce the likelihood of low back pain, improve your posture, and increase your running speed.
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