Hi and welcome back to the Mohsin Salya blog.
If you’re new to running or you’re a regular marathon runner, increasing your running speed is more than likely at the top of your priority list.
The most effective way to run faster is ultimately to run more miles. In this post, I’m going to share with you some creative training guidelines that have helped me improve my running speed.
A runner’s orientated strength training routine is sure to help you strengthen the key muscle groups you use the most, for running that is not only faster but injury free too. The stronger your leg muscles are, the more force you’re able to generate and absorb.
In order to keep you straight and running tall, you will also need a strong upper body. This is another element of speed running that can help you improve speed. A strong core is key, as muscles such as the upper and lower abs, obliques and glutes can improve your running performance and economy. This is because you tap into more force on the road while cutting the amount of energy your body loses through lax muscles and joints.
Another kind of training you can do to improve running speed is drill training. Speed drills can improve your running form and efficiency, as well as boosting your stride tempo and overall running speed. This is definitely a two-birds-with-one-stone kind of training method.
There are plenty of different drills you can add to your training program. One example is acceleration strides.
Studies have shown that doing even one hill repeat a week (which in most cases is enough) can help you build muscle strength, boost speed and increase your running efficiency. This is also done without the risk of injury.
There are many ways you can incorporate hill training into your program, but the most effective way to improve speed is by doing short uphill sprints. These are basically an advanced version of the classic sprints.
Plyometric training is a whole training program revolving around jumping, and is also known as explosive training. It can boost your endurance, agility and speed through explosive power movement. It has been proven in studies to improve your running economy as well as efficiency and running speed.
If you don’t have time for a full plyometric training session, then you can just do three to four drills after completing an easy run, or add 10-15 minutes of jump exercises to your regular strength training workouts.
Until next time,
Mohsin Salya