|
Runners: How to Improve Your Speed |
|
|
 Question
"I run 3 days a week but I can't seem to improve my speed. What can I do?"
Answer
"You
have to train fast to be fast. Turn every day training day into an
interval-speed session. By exceeding your normal race pace for shorter
runs, your muscles will become more efficient, improving your body's
elasticity and helping you sustain a faster face with less effort.
Here's how to do it:
After
you warm up, run as fast as you can for 1 minute, followed by 3 minutes
of rest. Do your reps 4 times and then walk for 5 minutes to cool down.
To
improve your gains, increased to 8 repetitions during a workout. Then
go back to doing 6 reps with only 2 minutes of rest, build back to 8,
and then 6 reps with 1 minute of rest.
As you run, pay attention
to your arms, as they dictate leg movement. Fix your arms at 90
degrees, relax your shoulders, and focus on driving your elbows back as
you run. This will improve your stride."
Mark Verstagen, MS, CSCS, author
Core Performance Essentials
Men's Health, May 2008
|
