1. Run faster
It might sound obvious, but to run faster, you have to run faster! So, instead of simply plodding around in training you have to add some “speed” sessions into the mix. Your fitness and chosen race distance will dictate how far/fast your intervals should be, but simply adding in some shorter faster sessions will transform your running. Tempo/threshold and fartlek run sessions are ideal for this.
2. Get stronger
Strength underpins endurance. To be fast you have to have an element of strength in your training program, there’s no point in having a great "engine" (heart & lungs) if you have a weak "chassis" (body structure). You can add some simple strength exercises into your program without any impact on your normal running program, not only will it increase your speed and running economy but also help prevent overuse injuries.
3. Lose weight
By shedding some body fat your speed will automatically increase. Have you tried running with a rucksack that weighs 5 or 6 pounds? It’s hard work, but losing those extra pounds will make your running much, much easier.
4. Improve your technique
How many runners do you see heel striking, sagging in the mid-section, being tense around the shoulders with arms crossing their body? By moving to a mid-foot strike, holding a nice tight core, relaxing your posture around the neck and shoulders, and driving your arms forward and rearwards will result in a running style that looks light, relaxed, smooth and ultimately quick.
By adding some or all of these tips into your training program you’ll be amazed at how much your running will improve!
In fact, I'll break down these 4 top tips further in future blog posts, just so you know exactly how to take your running to a new level and get faster.
It might sound obvious, but to run faster, you have to run faster! So, instead of simply plodding around in training you have to add some “speed” sessions into the mix. Your fitness and chosen race distance will dictate how far/fast your intervals should be, but simply adding in some shorter faster sessions will transform your running. Tempo/threshold and fartlek run sessions are ideal for this.
2. Get stronger
Strength underpins endurance. To be fast you have to have an element of strength in your training program, there’s no point in having a great "engine" (heart & lungs) if you have a weak "chassis" (body structure). You can add some simple strength exercises into your program without any impact on your normal running program, not only will it increase your speed and running economy but also help prevent overuse injuries.
3. Lose weight
By shedding some body fat your speed will automatically increase. Have you tried running with a rucksack that weighs 5 or 6 pounds? It’s hard work, but losing those extra pounds will make your running much, much easier.
4. Improve your technique
How many runners do you see heel striking, sagging in the mid-section, being tense around the shoulders with arms crossing their body? By moving to a mid-foot strike, holding a nice tight core, relaxing your posture around the neck and shoulders, and driving your arms forward and rearwards will result in a running style that looks light, relaxed, smooth and ultimately quick.
By adding some or all of these tips into your training program you’ll be amazed at how much your running will improve!
In fact, I'll break down these 4 top tips further in future blog posts, just so you know exactly how to take your running to a new level and get faster.
If you're a runner in the Cardiff, Penarth, Barry or Cowbridge area and are contemplating running a 10K, half marathon or full marathon and would like some help with your running training plan, check out our Vale Sports Therapy website or contact coach Mark (Cardiff, Penarth & Barry) on 07947 010276.
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