Introduction
Speed is a crucial aspect of running and athletics, whether you’re a competitive athlete or just trying to improve your fitness. Boosting your speed requires a combination of training, technique, and mental focus. In this article, we’ll provide practical tips, workouts, and advice to help you increase your speed and reach your running or athletic goals.
10 Tips to Boost Your Running Speed
Improving your running speed is a gradual process that involves consistent training and proper technique. Here are ten tips to help you boost your running speed:
1. Focus on proper form
Good form can lead to better efficiency, reduced risk of injury, and improved speed. Focus on keeping your body tall, your arms relaxed, and your steps quick and light.
2. Increase your mileage gradually
Building endurance is key to improving speed. Gradually increase your weekly mileage by 10% to avoid overuse injuries and burnout.
3. Incorporate speed workouts
Intervals, fartleks, and tempo runs can help you improve your speed and endurance. Add these workouts to your training schedule once or twice a week.
4. Do hill repeats
Running uphill challenges your muscles and improves your power. Find a hill with a moderate slope and run up and down it several times, focusing on your form and technique.
5. Strengthen your legs
Strength training exercises like squats, lunges, and calf raises can improve your leg power and speed. Add these exercises to your cross-training routine.
6. Practice plyometrics
Plyometric exercises like box jumps, jump squats, and bounding can improve your explosiveness and power. Add these exercises to your cross-training routine.
7. Incorporate sprints
Short sprints can help you develop speed and power. Add sprints to your training schedule once or twice a week, and focus on maintaining good form and technique.
8. Use proper breathing techniques
Proper breathing can help you maintain your pace and reduce fatigue. Take deep breaths from your diaphragm and exhale forcefully.
9. Stretch regularly
Stretching can improve your flexibility and reduce the risk of injury. Incorporate dynamic stretches before your workout and static stretches after your workout.
10. Fuel your body properly
Eating a healthy, balanced diet with plenty of carbohydrates, proteins, and healthy fats can provide your body with the energy it needs to perform at its best.
5 Workouts to Improve Your Athletic Speed
Improving your athletic speed requires a combination of strength, power, and agility. Here are five workouts that can help you improve your athletic speed:
1. Interval training
Interval training involves alternating between high-intensity exercises and periods of rest. This type of workout can improve your speed, endurance, and aerobic capacity.
2. Hill repeats
Hill repeats challenge your leg muscles and improve your power. Find a hill with a moderate slope and run up and down it several times, focusing on your technique and form.
3. Plyometrics
Plyometric exercises involve rapid, explosive movements that can improve your power and explosiveness. Exercises like jump squats, box jumps, and bounding can enhance your athletic speed.
4. Speed ladder drills
Ladder drills involve quick footwork and coordination, which can improve your agility and speed. Practice drills like high knees, quick feet, and side shuffles for a challenging workout.
5. Sled pulls and pushes
Sled pulls and pushes can improve your strength, power, and speed. Load the sled with weights and push or pull it for a challenging workout.
The Science of How to Increase Your Speed
The science of speed training involves understanding the principles of muscle fiber recruitment, energy systems, and aerobic vs. anaerobic exercise. Here’s how you can apply these concepts to improve your speed:
Muscle fiber recruitment
Your muscles are made up of two types of muscle fibers: slow-twitch and fast-twitch. Fast-twitch fibers are responsible for explosive movements and speed. To recruit these fibers, incorporate high-intensity exercises like sprints and plyometrics in your workout routine.
Energy systems
Your body relies on three primary energy systems during exercise: the ATP-PC system (for quick bursts of energy), the anaerobic glycolytic system (for high-intensity exercise), and the aerobic system (for endurance exercise). To improve your speed, you’ll need to train all three systems through a combination of high-intensity intervals and endurance runs.
Aerobic vs. anaerobic training
To improve your speed, you’ll need to train both your aerobic and anaerobic systems. Aerobic exercise helps improve your endurance and overall fitness, while anaerobic exercise trains your body to handle high-intensity exercise and recover quickly.
The Top 3 Mistakes You Should Avoid When Trying to Get Faster
When trying to improve your speed, it’s important to avoid these common mistakes:
1. Overtraining
Overtraining can lead to burnout and increased risk of injury. Make sure to give yourself enough rest and recovery time between workouts, and listen to your body.
2. Neglecting recovery
Recovery is just as important as training when trying to improve your speed. Make sure to give your body enough time to recover between workouts, and incorporate rest days and foam rolling into your routine.
3. Focusing too much on one type of workout
While specific workouts like intervals and hill repeats can help improve speed, it’s important to incorporate a variety of exercises into your routine to avoid plateaus and increase overall fitness.
Speed Drills You Can Do Anywhere
Here are some speed drills that you can do at home or in any setting:
Agility drills
Agility drills like ladder drills and cone drills can improve your footwork and coordination, which can translate to better speed and agility on the field or track.
Ladder drills
Ladder drills involve quick footwork and coordination, which can improve your agility and speed. Practice drills like high knees, quick feet, and side shuffles for a challenging workout.
Skipping variations
Skipping variations like single-leg skip, double-leg skip, and high-knee skip can improve your coordination, balance, and power.
How Cross-Training Can Give You a Speed Boost
Incorporating cross-training activities like biking, swimming, or strength training into your routine can improve your overall fitness and translate to better speed. Here’s how:
Biking
Biking is a low-impact exercise that can improve your cardiovascular fitness and leg power. Incorporate biking into your cross-training routine to improve your endurance and speed.
Swimming
Swimming is a full-body exercise that can improve your cardiovascular fitness, upper-body strength, and lung capacity. Incorporate swimming into your routine to improve your overall fitness and endurance.
Strength training
Strength training exercises like squats, lunges, and deadlifts can improve your leg power and speed. Add these exercises to your cross-training routine to enhance your athletic performance.
A Beginner’s Guide to Improving Running Speed
Improving your running speed can seem daunting, but with the right mindset and training plan, it’s possible to make progress. Here are some additional tips for getting started:
1. Set realistic goals
Whether you’re aiming for a faster 5K time or just want to improve your overall fitness, setting realistic goals can help you stay motivated and focused.
2. Invest in proper gear
A good pair of running shoes can provide the support and cushioning you need to improve your speed and reduce the risk of injury. Invest in a pair of shoes that fit well.
3. Start slow and build gradually
Don’t push yourself too hard too quickly. Start with shorter runs and gradually increase your mileage and intensity over time.
4. Get feedback on your form
A coach or experienced runner can offer feedback on your running form and help you correct any issues that might be hindering your speed.
Conclusion
Improving your speed takes time, patience, and consistency, but with the right approach, anyone can make progress. Incorporate the tips, workouts, and advice provided in this article into your routine, and track your progress over time. Remember to focus on proper form, give yourself enough rest and recovery time, and stay motivated. With dedication and hard work, you can improve your running or athletic speed and reach your goals.