Five Tips for Better Speed Training

Run for speed.

Some people run for the pure endurance and slow, stable physical exertion involved: heading out into the woods, up a hill, or out into the distance can feel exhilarating even at slow speeds. Other runners, however, find this kind of training boring: they want the speed. And even if you’re slow to start out, there are ways to improve the way you run in order to maximize efficiency, increase speed, and up your fitness. Here are five tips for more efficient and effective speed training.

Tip #1: Build a base of physical fitness first.

Don’t worry about speed the first time you head out. Why? That kind of training can lead your unprepared muscles to cramps and even pulls. You’ll want to make sure that you have a solid base of physical fitness first – make sure that you can run around thirty minutes four times per week without stopping or feeling overexerted. Ironically enough, having the patience to properly train your body can lead to greater speed.

Tip #2: Make sure you’re warmed up.

Speed training makes you more likely to suffer an injury like a pulled hamstring. If you’re not warmed up, you could be increasing the chance of seeing this type of injury. How do you warm up? Don’t follow the cookie-cutter approach necessarily; instead, listen to your body in terms of walking, jogging, and stretching. When you feel loosened up and ready to break out into a burst of speed, you should be ready to go.

Tip #3: Vary your speed from slow to fast.

Many people are all about speed, speed, speed. And that’s fine. But you don’t want to train one-dimensionally. In order to effectively train, make sure that you vary up your speed – from your speed training bursts down to simple walking. This will help promote your body’s durability and endurance, making you more flexible in the demands you place on it.

Tip #4: Rest smart.

It’s not enough to work smart, you have to rest smart, as well. This means making sure you set aside plenty of time for sleep, take days off, and listen to your body when it tells you what you need by how it feels. Don’t be afraid to rest.

Tip #5: Feel the wind in your face.

Lastly, remember that running fast is supposed to be fun. There was probably a time in which you ran around the playground at school, simply enjoying the wind in your face as reason enough to exercise. Don’t make things too hard on yourself; instead, enjoy the speed you’re currently at and feel how blazing you already are. This will help build confidence.

Photo Credits: San Diego Shooter

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Originally posted 2009-07-30 05:25:45.

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