6 tips to gain speed when running
Running is a trend. It is an economic sport – not to mention free of charge – that is healthy and can be practiced by the entire planet. It will not cost us anything to take the first steps, but when you reach a more advanced level you will begin to look for an even higher improvement. One of the goals of many runners who have been in the running for a long time is how to gain speed by running, a goal that is not at odds with endurance. The following tips will help us answer the question of how to prosper my speed:
1. Slow races to build a base
It may seem contradictory that our first advice at the moment of gaining speed is to do races or slow training, but they are essential to begin to gain endurance. From that base and that endurance we can begin to incorporate new routines into the training that include concrete exercises to progress the speed, but if there is no previous work to gain endurance it will hardly work.
2. The fartlek
It is one of the best known trainings when it comes to alternating resistance and speed. The Swedish”speed game” is essential for beginners, and consists of 15 minutes of continuous running at a gentle pace to then alternate a fast minute with a slow one. It is enough for you to make a series of ten minutes in total, to finish with another fifteen soft minutes to relax. And if you can make the fast minute coincide with hard stretches, such as uphills, and the slow one with downhills and the like, the training will have even more quality.
3. Never despise the slopes
But we will not only take advantage of the ups and downs for the fartlek, the slopes or hills also help us to prosper the speed of running, strength and endurance. It’s one of the most comprehensive trainings there is to begin running, and the hardest part is going to be finding a steep hill where you can run safely. You have to climb the slope at a fast and unrelenting pace – but not a hundred percent – and at the top keep up the pace. Let’s do the descent gently, even before we repeat the operation. The number of repetitions we will do depends on the length of the hill and the level we have.
4. Series of one hundred and two hundred meters
If you can train on track or on marked stretches every 100 metres, the pure and hard speed series will help you prosper your speed as you run. Do five 100-metre series, recovering 2 minutes between series, always trying to reduce the time of the previous series in all circumstances. Then do the same thing about two hundred yards. It’s a good idea to start each batch running at eighty-five percent of our best, and always and under all circumstances it’s essential to warm up well – about twenty minutes – and then roll another ten or fifteen minutes and stretch well.
5. Rhythm changes in your long runs
Here we have a lot of possibilities that will help you to thrive in the race time, from the tracks in which after about ten minutes to warm up we will combine intervals of one or two minutes at a fast pace with other slow, fast miles and slow miles, up to about ten, fifteen or twenty minutes at a pace somewhat higher than usual, before returning to our slow pace. Again, the level and physical capacity of each of them will be decisive when deciding how long the die roll will last and the moments of maximum speed.
6. Racing and resting technique
But there is no point in training us to start running if the running technique is very bad or if we don’t respect the rest days. A better technique will help us run faster and longer with much less care, and respect for the rest days is key for the body to assimilate the training and gain speed. In fact, after a day of speed – just one a week is enough – a day of rest is recommended.