One third of the global population is in some sort of lockdown as a result of Coronavirus, at the time of writing.
Which means that for those of us who are still lucky enough and have some freedom to exercise, we need to choose the exercises that have the most impact on our running.
So this could be a good time to shake up your normal routine. And introduce some new types of training.
This week’s post is from guest writer David Dack. And it includes:
Three shorter sessions to improve your speed - Intervals, hill repeats and strength training. Including examples of how to do them
What signals you should pay attention to - To make sure you don’t see negative side-effects of this type of training
But, above all else, please make sure that you follow the rules and regulations relating to Coronavirus that are in your own location.
If you’re allowed to go out as usual, then great! These sessions will be incredibly beneficial.
But, if you do have restrictions, please abide by them.
Those restrictions are not just for your safety. But for the safety of the most vulnerable in our communities that you may come into contact with.
I hope you, and your friends and family, are safe and happy.
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1) Interval Training
Whether you’re looking to 5K time or be the fastest runner in your age group in your area, one of the most efficient ways to improve running speed is by simply running faster.
Enter high-intensity interval training or HIIT.
It might sound like a mouthful, but HIIT is pretty simple. It consists of hard, short bursts of exercise—anywhere from 10 seconds to a few minutes—interspersed by recovery breaks.
The typical run interval workout consists of a mix of sprinting, jogging and/ or walking for recovery.
As a beginner, start with shorter sprints at a mild effort—think 7 to 8 on a perceived exertion scale of 1 to 10. But if you’re a competitor or an elite runner, you may need to tailor your interval sessions to meet your specific racing goals.
Here’s one idea for an interval session. Although you have many variations that you could do.
Warm Up - Start your interval run with a 10-minute dynamic warm-up to get your body ready for intense work. For example, jog slowly for 5 minutes, then perform a set of dynamic movements to increase your range of motion and active key running muscles. Think inchworms, squats, lunges, butt kicks, and leg lifts
Work Hard - Next, sprint hard for 30 seconds, running as fast as possible with good form
Recover - Then recover by jogging or walking for 30 to 60 seconds
Repeat - Aim for eight reps
Cool Down - Finish it off with a 10-minute cool-down jog
Related Article -> Improve Your Ultra-Running Speed with these 5 Quality Training Sessions
2) Hill Repetitions
Want to take your intervals to the next level? Run hills.
Tackling hills is one of the fastest ways to build killer lung and leg strength, and eventually, a solid fitness base and foundation.
Here’s one option for doing hill reps:
Find A Hill - Begin by locating a hill about 100 to 200 meters long. Shoot for a challenging incline, but make sure it’s not so hard that you won’t be able to keep your running form all the way up
Warm Up - Start with a 10-minute warm-up on flat terrain
Go Up! - Run up the hill at a hard effort
Recover on the Way Down - Once you reach the top, jog, or walk down back to recover
Repeat - Do this cycle for 15 to 20 minutes
Cool Down - End it with a 10 minute cool-down jog
Pace and form are key. Charge up the incline at your 5K pace, or slightly faster. Make sure to push yourself up the hill, but don’t let your form go south. Aim to maintain a consistent effort throughout the climb.
What’s more?
Avoid staring at your feet or looking up way up to the top of the hill. Instead, focus on the ground roughly 10 to 20 feet ahead of you.
3) Strength Training
Not all efforts toward improving your speed revolve around running.
Cross-training (which are non-running workouts) also matter and strength training tops the list.
Research has shown that weight lifting—the right way—can make you a better runner.
Lifting weights could improve your running speed, help you race at a higher capacity, and you’ll even manage fatigue more efficiently than you would do without resistance training.
Don’t get me wrong. I’m also not implying that you should become an Olympic weight lifter to reap the benefits of strength training.
A couple of weight lifting workouts per week is all you need to build the muscle your body needs to increase propulsion and perform at its best.
Here are a few exercises that you could add to your routine:
Squats
Pull-ups
Push-ups
Lunges
Box jumps
Bulgarian splits
Planks
Hamstring curls
Related Article -> How Can You Improve Your Fitness During the Coronavirus Pandemic?
Listen to Your Body
One of the most common mistakes many make is rushing into training and trying too much too soon.
If you do so, you’ll achieve one thing and one thing only: run your body into the ground. And you don’t want that.
If you turn your attention away from signs that something is going amiss, you’ll invariably suffer a long downtime as your now-more-severe injury heals.
In other words, use common sense and listen to your body. Don’t let your high running aspirations undo your hard efforts.
As long as you’re paying attention to your body and adjusting your training approach accordingly, you’re good to go.
So what are some of the early warning signs to pay attention to? Any of the following:
Elevated resting heart rate
Chronic fatigue
Mediocre performance
Persistent pains and aches
Injury
Irritability and mood swings
Loss of appetite
Unwanted weight loss
If symptoms don’t improve within the first mile of a run, then stop running and cross-training until you can train pain-free.
Related Article -> Four Activities to do when You’re Injured
Summary
There you have it! To take your running speed up a notch, all you have to do is implement some of these strategies to your workout routine.
Interval Training
Hill Repeats
Strength Training
Then it’s just a matter of time and practice before you start reaping the results of your work.
What about you? Do you have any favourite running speed tips? I’d love to hear from you in the comments section.
In the meantime, thank you for dropping by.
Keep Running Strong.
About the author:
David Dack is an established fitness blogger and running expert. When he’s not training for his next marathon, he’s doing research and trying to help as many people as possible to share his fitness philosophy. Check his blog Runners Blueprint for more info.
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Thank you if you’ve already voted. And the good news is, that you can VOTE AGAIN!
So, please do.
The main reason I started this blog was to inform and entertain you.
I hope that I am doing that.
And if you agree, then please vote for me.
Thank you!
:-)
What is Your Favourite Way to Improve Your Speed?
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