Want to Improve Speed Running? Beginners
Want to Improve Speed Running?
In running, there are three basic categories of training exercises to improve speed running
Long Slow Distance training, Speed training, and Hill training. Each is important to your training as a runner, but for now we will be focusing on Speed training exercises.
It is true that by utilizing Long Slow Distance training a runner can gradually improve running speed because their muscles will be stronger but this will not help win a race on its own. In order to improve speed running you will need to focus on Speed training methods or running drills.
Before you aim to improve your speed running you will need a good mastery of and foundation in Long Slow Distance training because you will need the basic reserves of strength it will provide to power your goal to improve speed running in your future. Speed training will place an enormous amount of stress on your body and you have to be prepared for it; think of the Long Slow Distance running as an extended warm-up exercise, you wouldn’t skip a warm-up would you?
The speed training techniques we will discuss here can be done using a low or high level of training depending on your needs and requirements in order to improve speed running. If your body is fit as a fiddle you can probably move on to higher intensity training more quickly than someone who is new to running. The first step to improve speed running in your workouts is to run a little faster when doing your Long Slow Distance running. This isn’t going to be a quick fix but it will lay the groundwork for you to begin to improve speed running in short and long distance races because you will be stronger. This doesn’t mean add sprints into a long run regime; you don’t want to be exhausted by the end of your workout, instead, you want to “feel the burn” and then cool down before that burn turns into pain and swelling. The “burn” is your muscle fiber breaking down, and with proper rest and recovery between runs, you can use this breakdown to actually increase your muscle mass and improve speed running later on.
For your first Speed training exercise, you will need to start out jogging. Just jog until you get into a comfortable rhythm. Once you are comfortable, ramp it up a notch and run a little faster. Continue to improve speed running and do this until you are going as fast as you can without too much strain, and then reduce your speed until you are jogging again. Repeat this process several times, as many as you can without feeling as though you are going to have to stop immediately. A cool down is vital to your health and safety as a runner. The next time you use this alternating Speed training exercise to improve speed running, try to lift your knees just a little bit higher. Sprinters have always been known to improve speed running by lifting their knees higher while they run, and it can be effective for long distance runners as well. You can also try to bend your knees more as you run and squatting slightly as you run.
This can improve speed running by making your hips more flexible in their range of motion which is restricted when your muscles are tense and working overtime in maintaining your posture.
These are some of the simplest and easiest ways to give your body the edge it needs to increase your stamina and ability to run faster and longer. Be sure to use a well-rounded training regime that includes Strength training, Speed training, and always warm up and cool down as you exercise.
Three ways you can learn how to improve running speed
How to Improve Running Speed. A true athlete is on a continuous quest for perfection in their sport; once they reach a goal or milestone such as a runner completing their first marathon they are immediately drawn to ways they can continue to improve their performance. A runner typically seeks to improve themselves with exercises for speed, strength, and endurance as these are all important when running for pleasure or as part of an organization or team. Most runners would love to know how to improve running speed because speed is an important part of running even if you are running purely for your own satisfaction. If you would be interested in learning how to improve running speed in your next race, please read on. As with any health advice, you should run any new training ideas past your physician or coach (no pun intended) before putting them into practice as part of your regime.
The first way you can learn how to improve running speed is what you are doing right now
get comfortable and perform a simple web search. There is a plethora of information available on the net and plenty of that is information on how to improve running speed. What you need to be careful of is ensuring that your sources of information are credible ones; this can be done by looking in the footers of the websites you visit and looking for logos of well known groups and agencies in the sports and medical fields. Any websites that are endorsed by say The President’s Council on Physical Fitness and Sports can be counted on to have good quality information on them that will be safe to use on your journey of how to improve running speed.
Another way you can figure out how to improve running speed is to ask a personal fitness trainer or track and field coach how you could improve your running speed based on your level of experience with running. A qualified professional may charge you for their advice, but they have a vested interest in providing you with good information. Firstly their reputation is on the line if they pass along false or faulty information on how to improve running speed and they also may want you to take what you learn about from them and either pay them for training or run as a member of their team or organization.
Along similar lines as the last way to learn how to improve running speed is asking a professional runner how to improve running speed. Obviously, a professional runner has gotten where they are in their athletic career because they are good at what they do so it would stand to reason that they would be able to offer some good advice. If there isn’t a pro runner in your family or circle of friends you might have to use the internet to get in touch with them to ask how to improve running speed. Sometimes pro athletes will have websites where they post updates about their careers and answer questions; this would be a great place to ask them your question.
There are more ways to learn how to improve running speed of course, but these three are the easiest to accomplish and are likely to give you some pretty good information that you can put towards becoming a faster runner. When you have a question about how to improve running speed there is only one way to find the answers you are looking for and that is to get out there and find them. It is very important to ensure that you are healthy enough for mild to moderate physical activity before embarking on a training program for any sort of sport.
Drills for Quickness: The Keys to Being a Well-Rounded Athlete
Drills for quickness are not just for track and field runners or basketball players though athletes in these sports certainly need to be fast on their feet; drills for quickness are for anyone who participates in a team sport whether on the ground or in the pool. Just as important to your development as an athlete as strength training and power training,
drills for quickness can give you the extra edge you need to bring your best game to the field.
No matter how much you train to get stronger, faster, or gain more stamina if you neglect one of these three you will find yourself in trouble sooner or later. For now we will be focusing on the basics.
Before you begin a training session you must
Be cleared by a physician as physically fit enough to participate in the sport of your choice. You might think you’re good to go, but just to be safe, clear it with your family physician before you get started because family medical history and any medications you take are important considerations when engaging in physical activities such as drills for quickness. Your blood pressure, and heart and lung conditions are important things to pay attention to.
Take the time to warm up first. Do some stretches to loosen your muscles and engage in a brief bout of cardio with some jumping jacks, jump rope, or running in place are all good foundations to any type of exercise activity that will enable you to get limber and have your heart pumping. Most drills for quickness are based in a cardio style workout so warming up is essential.
Hydrate. Make sure you have been drinking water for at least an hour prior to training as well as keeping fresh cool water on hand in case you get thirsty while working on your drills for quickness. The more you are in motion the more water your body needs to stay at peak performance.
During your drills for quickness training, pay attention to
The Rules. The rules are there for a reason, mainly for your safety and that of others around you if you are training in a public place. Drills for quickness could mean lots of movement on your part that others might not be able to anticipate, so be considerate and play it safe. While these kinds of activities are often times solitary activities safety should still be one of your primary concerns.
Your Body. Most drills for quickness suggest you operate on a 1:3 rest ratio, meaning if you exercise for one minute, rest for the next three before getting moving once again. If you feel tired, pay attention to your body and read its cues to let you know when it’s time to take a break from your training session.
Once you are finished exercising, remember to
Cool Down Slowly. Do not under any circumstances just stop your drills for quickness. Your body is in motion and needs to be brought to a halt gradually so as not to cause yourself injury either from momentum or by suddenly reducing your heart rate and breathing by stopping suddenly.
Hydrate Again! Water is your friend during any drills for quickness; your body requires water to keep itself running smoothly, so keep a few bottles on hand or in your fridge. The recommended amount of water a person should consume in a day is 64 ounces or 4 average size bottles of water; if you are exercising you will need more than this, so drink up!
Now you’re ready for some drills for quickness!