Running requires strength and endurance. Regardless of whether your goal is to complete a long run more quickly or perform a short-distance sprint as quickly as possible, you must use specific drills to increase speed and strength. Try using running-specific conditioning drills in enhance your muscular and cardiovascular endurance.
Plyometrics
Plyometric exercises are quick, explosive movements that help develop muscular strength. They usually include jumps, bounds, hops and leaps that help enhance push off, ankle range of motion and stride length. If you are just starting out, do 10 minutes of plyometrics a week, then gradually move up to 20 to 30 within two to three weeks.
High-Intensity Training
Include interval and tempo training in your running regimen to increase your ability to run harder and faster. Interval train by sprinting for 30 seconds and walking for 60, for a total of 20 minutes. Do this one or two times a week. Tempo training involves setting a specific running pace, then alternating between this and a slightly higher and lower running pace for 20 minutes. Do this one or two times a week.
Resistance Running
Resistance running drills can help you increase your muscular endurance and encourage you to generate more force with each running step you take. There are many ways to accomplish resistance running: the use of a weighted vest, harness, parachute or simply running up and down hills and steps. Do one or two resistance runs per week, 15 to 20 minutes per session.
Assisted Sprints
Assisted sprints are one of the most common ways to increase your speed and to improve running form. An assisted sprint drill requires your run at a pace equal to or beyond your normal capabilities either on a treadmill, or running downhill. This forces your to watch your form, to keep you from moving side to side during a run. This can slow your pace and prevent you from performing at an optimum level.
References
- "Strength and Conditioning Journal"; Means and Methods of Speed Training, Part II; John Cissik; February 2005
- "Strength and Conditioning Journal"; Strength Training for Distance Running; Jason Karp, PhD; June 2010
- Brian Mac: Sprinting
Member Comments