Whether you’re a track and field runner or training for your next marathon, increasing your speed is always one of the most important goals when it comes to improving as a runner. Speed depends on many different factors, including endurance, athleticism and technique. Perfecting all these aspects of running can help you be faster and improve your personal best time out on the course or track.
Increase Flexibility
One of the keys to running faster is to make sure all your muscles and joints used in running are as flexible as possible, according to the National Strength and Conditioning Association. Flexible muscles and joints help ensure the greatest range of motion possible, allowing you to complete strides that are fluid and efficient. Greater flexibility also increases your stride length. To ensure the greatest flexibility possible for your runs, make sure to perform stretches, especially at the hips, thighs and lower legs, or calves.
Mix it Up
Going out and doing the same routine day after day is a less effective approach for developing speed with your running. Combine regular runs with temp runs—increasing the tempo gradually over the course of your run—and speed intervals. Speed intervals involve sprinting for a certain distance, such as a quarter mile, followed by a regular run, then another sprint, followed by more regular running. These dynamic exercises allow your body to adapt to new running speeds gradually.
Use Drills
There are several drills you can use to help improve your technique, as well as to train and strengthen your muscles, which will lead to faster times, according to the NSCA. The “butt-kick” drill involves running for a certain distance, such as 10 yards, while kicking your foot back behind you after pushing off so that it kicks your butt. The "ankling" drill is another technique for improving your form. It involves stepping forward with your foot, the knee kept straight, and pushing off with your foot so your toes are pointed as you step off the ground. This helps strengthen the ankles, which can lead to better technique and speed, according to the NSCA.
Hit the Weight Room
Stronger muscles make for more efficient muscles, according to running coach and author Rick Morris. Hit the weight room to tone leg muscles such as the calves, hamstrings and quadriceps. Increased muscle strength can also help prevent injury.
Member Comments