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How to Run Super Fast

by
author image Roger Cahill
Roger Cahill has been a health and fitness professional since 2004. Cahill holds a Bachelor of Science in kinesiology from Arizona State University. He also has excelled as a professional runner and was a former Sun Devil Student Athlete. Cahill has earned his American Council of Exercise personal training certification and has trained many professional athletes.
How to Run Super Fast
Train with plyometrics to build speed. Photo Credit Jupiterimages/Brand X Pictures/Getty Images

Whether you are a professional athlete, college athlete or fitness enthusiast, you can increase your running speed. Changing your training methods is the key to increasing your pace. Although genetically some people are faster than others, an amount of effort in your training can help your reach new speeds.

Step 1

Stretch to improve your speed. If you skip stretching before your run you might be too tight to reach your fastest speeds. Stretch dynamically with leg swings, runner's lunges and forward folds to increase your body temperature to warm your muscles before you run.

Step 2

Perform plyometric exercises to build power. Plyometric movements are explosive actions that can improve the power in your lower body. Add squat jumps, tuck jumps, high knees and ice skaters into your your training. Plyometric movements should be added into your routine one to two days per week.

Step 3

Train with intervals to get faster. U.K. sports coach Brian Mackenzie explains that interval training enables you to improve your workload by interspersing heavy bouts of fast running with recovery periods of slower jogging to help you become faster. Run intervals two days a week to increase your speed. Complete intervals by running at a high intensity for a set time followed by a jog. For example, sprint for 30 seconds followed by a two-minute jog. Repeat your intervals eight to 10 times.

Step 4

Run uphill to build explosive legs. Uphill running places a greater demand on your lower body allowing you to build stronger muscles. Perform hill repeats one day a week. Choose to run on a hill or use an incline on your treadmill. Run at a fast speed uphill for 30 seconds, or a set distance. Recover for two minutes and repeat your hill climb eight to 10 times.

Step 5

Get time on your feet. Run for distance to improve your endurance. Building cardiovascular endurance helps to become more at ease with running and build faster speeds. Focus on running daily, even if it is for only 20 minutes per day.

Step 6

Work in cycles. On the first week of the cycle, complete challenging, but doable runs. Increase the intensity incrementally over the next two weeks of the cycle and then on the fourth week, dial it down to a recovery period.

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