4 Secrets To Increase Your Running Speed - Exercises and Benefits

How to maximize your running speed and build up massive endurance & why safety is so important during running (safety tips). Here are the 4 Secrets to Increase Your Running Speed - Exercises and Benefits.

Speed is any activity continuously performed at approximately 100% effort for about 6 seconds. Generally, this is the maximum duration of time a person will be able to hold his maximum speed in a race. This is the duration in which he would ‘explode’. To be able to maintain the maximum speed beyond 6 seconds one requires a great deal of training.

Benefits of Speed Running

(i) Speed helps in almost all track and field sports and games. It is especially beneficial to schoolchildren to excel in school sports and games.

(ii) It helps strengthen our fast-twitch muscle fibers and thus improves speed element in endurance runs also. Speed training is an essential element in all endurance-run training programs.

HOW TO DESIGN A SPEED RUNNING PROGRAMME?

A. Frequency

It depends upon your specific goal. Speed training is hard training and requires sufficient recovery time between two repetitions/sets. For a person training mainly for speed, the frequency may be 3-4 days per week; for endurance runners 1-2 days; for a normal person also 1-2 days.
 

B. Intensity 

Speed training is done at very high intensity. Therefore, before starting the next repetition or next set one should recover well by slow jog, walk and stretch to bring his heart rate to an almost normal level. 

The number of repetitions or sets should be increased gradually every week. Be careful. ‘Too much too soon’ approach will invite injury only. (how to Prevent injury)

C. Time

The actual time on speed training will depend upon the number of repetitions and sets in a training session. However, since it is hard training, the total duration should not exceed 20-30 minutes. 

Each speed training session should start with sufficient warm-up by 10-15 minutes of jog and stretch and should be concluded with proper cool-down. Failing to warm up and cool down will make your muscles stiff and susceptible to injury. 

D. Type

There is no alternative to speed running. To excel in the speed run, you have to run at speed. That’s all.

TIPS FOR BETTER PERFORMANCE:

(i) Master the correct technique and form of speed running. The technique of speed running is different from that of endurance running in the following aspects –

• For speed, you push and land on the ball of the foot, not on the heel or flat foot as in endurance run.

• The correct technique for a good sprint start is to start at a 45-degree angle and then quickly move upright throughout the race

• High knee lift (when thigh becomes parallel to the ground) combined with good stride length is the correct technique of speed running. In endurance running, knees are not lifted to this degree. Here also, like endurance running technique, one should take care not to place foot far ahead of the body, but to place it directly under the hips.

(ii) Speed running is done not only by legs but also by arms. The more aggressive your arms action forward and backward, the more will be your speed. 

Arms should be flexed to 90 degrees and move forward and backward (maintaining the same elbow angle) almost parallel to the ground 

(iii) If you have to train for both speed and endurance, do it on two different days. If you have to do both on the same day, do it in two different sessions (one in the morning and the other in the afternoon). 

If you have to do both in the same session, complete speed training first, recover and then start an endurance training.

(iv) You cannot achieve your peak training potentiality in both speed and endurance run simultaneously. 

Speed run is primarily dependent on fast-twitch muscle fibers and endurance run on slow-twitch muscle fibers. Therefore, you have to select your specific goal (speed running or endurance running) and train accordingly.

(v) For overall fitness, like for armed forces personnel, students, or a common person. A good strategy to improve both speed and endurance will be to combine both in this manner.  

For two months do endurance training on 3-4 days and speed training on 2 days; next two months do endurance training on 2 days and speed training on 3-4 days, and so on. This strategy will gradually bring improvement in both while maintaining the gains in both.

Read more about Body fat management:

• How to Measure Body Fat with Top 3 Weight Loss Tips
• What is The Ideal Body Weight And How Manage Weight

HOW TO TRAIN FOR BETTER PERFORMANCE?

(i) Speed running is primarily based on strength. Therefore, to improve speed overall body strength training is recommended. A look at the sprinters’ the muscular body will make this point clear.

(ii) Mimic running movements while standing. For example, take small weights in hand and do arm action as you would do while running; lift knees to 90; (try to) kick your butt with your heels, etc.

(iii) Do short sprints of 10-20 meters with adequate recovery in between.

(iv) Wear tight shoes (in endurance training we recommended slightly larger sized shoes) with good sole grips.

(v) Do stretching exercise religiously.

Read more about Warm-up and Core workouts:

• How to Perform Proper Warm-Up and Cool-Down
• 15-Minute No-Equipment Home Core Workout to Do at Home

Best Exercises to Improve Speed Running

Exercises mentioned in sections on Strength Training and Flexibility. Speed run-specific exercises:

1. Butt kicking

Stand on your feet.

 
Keeping the rest of the body stationary, kick your butts alternatively with both heels. Don’t allow your thighs to move forward or backward.

• Do 30-40 repetitions with each heel

2. Arm action

Stand on your feet.
    
Hold lightweight in each hand and swing your arms forward and backward simulating arm action during running. Arms should be bent at 90 degrees at elbows throughout and the upper arm will be parallel to the ground. Movement should be rhythmic.

This Can Be Done Without Weight Also

3. Stride frequency drill

• Run short sprints focusing mainly on maximizing the number of strides in a given time.

• You can do it in a stationary position also.

4. Stride length drill

• Run short sprints at low intensity focusing mainly on increasing the stride length.

• Never overdo the stride length as it may injure you. Do some stretching exercises especially for hamstrings and calves to avoid injury.

V. Safety factors

 
(i) Do proper warm-up and cool-down before and after speed training session respectively.
 
(ii) Keep the duration of the session short.
 
(iii) Keep your abdominal and lower back muscles strong to avoid any undue stress on your lower back.
 
(iv) Speed training is mostly safe training.



Read more about Flexibility:

• Top 5 Benefits of Flexibility Training and Types
• How To Create Your Own Workout Routine