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Increase speed



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ZORBS13
SparkPoints: (93,581)
Fitness Minutes: (94,816)
Posts: 12,896
1/31/13 4:55 A

could you please post a link on the deadlift-speed connection? I am intrigued.



BOB240
SparkPoints: (5,860)
Fitness Minutes: (1,285)
Posts: 350
1/31/13 4:38 A

Going back to the days when I was coached alongside runners across a range of distances - one of whom ended up in the Olympics - even made the final.


1] Pick your distance and stick to it.. If you want to run 5k fast then focus on that. There is a substantial differences in running 5k fast and running 10k fast.
2] Get your nutrition right. High protein - good amount of fibre.
3] Interval training/hill runs for training for running 400m upwards must be used sparingly (once a month).
4] Oddly - do deadlifts (it's about force /square inch exerted off the ground Look to increase you deadlift weight. Squats in this arena don't seem to be as effective. There is some research on this...
5] Run your chosen distance about once a week. Try the following
week 1 80% of best time
week 2 90 % of best time
week 3 95% of best time
week 4 105% of best time


Work in training between these runs - often gym based. Alter and log your training to bring about improvement - this is the tricky bit. The routine you do might fail but you need to know if they are failing then change them! It's as a consequence of careful monitoring that the squad I was in abandoned frequent use of hill climbing - for example.

6] Work on your gait. Altering the way you run is key. Lactate thresholds are pretty similar for many cardio based athletes - the difference is often how they run. Look of "Pose" running"
e.g
http://www.posetech.com/

Also, for middle distance look at videos of top runners. Sebastian Coe was heralded as being a perfected middle distance runner. Watch him on youtube - look at how his head seems to "float" above the track.

So you really want to be a runner???







TCANNO
SparkPoints: (88,666)
Fitness Minutes: (60,317)
Posts: 16,084
1/31/13 3:46 A

I only started running last Sunday after just walking for 6 month. I did too much and have not been able to run since. Too fast and to long too soon, so take it easy and build up.





OBIESMOM2
SparkPoints: (61,086)
Fitness Minutes: (40,069)
Posts: 4,472
1/31/13 2:52 A

there are several FREE running apps with programs to help you

Fartlek (all out sprint) runs helped me. I never had much problem with the endurance (granted I only run 5 or 6 miles at a time), but never could get the speed. I alternate long runs and Fartlek runs.

And if I planned a long run but I'm just not feeling it, I change my plan and do a Fartlek run.

I'll always be a slow runner, but my time has greatly improved since I started doing this.



SUSAN_FOSTER
Posts: 1,228
1/30/13 5:57 P

I agree with Zorbs; I took time off just by upping my weekly mileage. I found that after marathon training where I was getting up to close to 60 miles a week (not that I'm recommending that!) my daily easy runs got faster without even trying.



DOUGLYE
Posts: 1,522
1/30/13 2:06 P

To increase speed and stamina
- Interval training
- running in soft sand (not the hard packed sand of a surf)
- run up and down stairs (a bit more dangerous than a soft sandy beach ;-)
- run up hills without loosing your average pace - keep up the pace when you finish the hill for a good recovery time.



MOTIVATED@LAST
Posts: 13,903
1/30/13 6:35 A

Try intervals of running faster, or add some hills to your route.

M@L



ZORBS13
SparkPoints: (93,581)
Fitness Minutes: (94,816)
Posts: 12,896
1/29/13 10:38 P

As a beginner, I believe the most underrated way to get faster is to run longer.

Edited by: ZORBS13 at: 1/30/2013 (05:08)


SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
1/29/13 10:27 P

Hi,

What is your running history? How long have you been running? What distance are you talking about? What is your age? What is your current level of fitness?

Coach Nancy



MIZLADEE99
SparkPoints: (1,824)
Fitness Minutes: (877)
Posts: 2
1/29/13 10:17 P

What is a good way to shave minutes off your run time versus seconds?



 
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