Welcome to Rocket Speed Training where we will help you learn how to improve your speed with our online run faster tips and guides. We have many teachers who have been featured on Runners World and many Muscle Wikipedia page that will be showing you exactly what you need to be doing to maximize how well you run faster.
In this article, we’ll address what I consider to be the critical training components that are a part of every successful speed development program to increase running speed of your athletes.
After all, the fastest athletes on any team and in any sport are almost always the quickest and fastest on the field or the court. and every coach and athlete wants to know the most effective methods to increase running speed.
Increase Running Speed
So the question becomes: what are the training elements that must be addressed in order accomplish this goal?
To start, no athlete can be expect to succeed with their speed training if they aren’t properly warmed up. Many programs still use that old school warm up philosophy of jogging around the field a couple times, getting in a circle and holding static stretches as the whole team counts to 10. Now, I don’t know any sports that require holding a stretch for an extended period of time in order to get prepared to compete or practice. That being the case, such an outdated warm up philosophy is not going to increase running speed.
Instead, athletes must do a dynamic warm up that progresses from slow, simple movements like jogging and skipping to the high intensity speed drills that actually prepare them for an intense practice.
Another critical element to speed development is that of improving coordination. Moving the limbs at the speeds required to get faster requires very high levels of coordination. Even the best athletes overestimate their ability to properly do speed drills or go through a series on an agility ladder. That’s why I often do these types of drills at the beginning of the season to give them a first hand experience that shows them just how much room for improvement they have.
One overlooked training element that is proven to increase running speed is that of regular focus on improving flexibility. We often hear about the role of stride length in speed development. And it makes sense that, all other things being equal, if Athlete A has a longer stride length than Athlete B, than Athlete A will always beat Athlete B.
Thus a more flexible athlete will clearly cover more distance with each step, but without exerting any extra effort. The benefits to this are clear. If athletes cover more ground with each step, not only will they get to where they want to go quicker, but it will also take less steps to get there.
The three elements that I have discussed so far are all important supplements to any speed training program. However, at the end of the day, improving any athlete’s ability to run as fast as they can is dependent on one thing: training fast. The only way to run faster is to practice running at full speed.
As obvious as this seems, many programs confuse what real speed development actually is. Sprints with short rest periods (less than 2 minutes, minimum), interval training at medium intensities (less than 95-100% intensity) and runs lasting longer than approximately 8 seconds are all common training components that will not improve any athlete’s top speed.
As long as your intent is to increase running speed, you must make these training elements an active part of your program, especially the final point regarding how I defined true speed training.
Train hard, work smart, get fast!
Article Source: http://EzineArticles.com/440420
15 Tips To Increase Your Running Speed
1. Rest more.
Sometimes we get so caught up in training and striving for that lower PR, that we forget that one of the most critical facets of training is, in fact, rest. Your body doesn’t get stronger, more capable of faster times, during actual running or cross-training, but rather during recovery/rest.
For two weeks, try taking a complete rest day on one of the days that would normally be an easy training day, and make an easy day out of one of your hard days (if you have two per week). And be careful not to make your other training days more intense to compensate. That would negate any benefit. This will give your body a bit of extra recovery. Then return to your usual training regimen.
If you are sluggish and not seeing the kind of results you want or expect, taking just one extra day off might make the difference, but if it doesn’t, try my two-week plan.
If you are not already doing regular hill training, try incorporating a hill workout, but only do it once a week, and do it on one of your hard days. If you already have two hard days per week, then replace one of them with a hill day or reduce the rest of the workout to make room for some hill training.
There are many types of hill workouts. Just Google “hill training running,” and you’ll get plenty of ideas, but be sure to start gradually with only a small amount the first week.
If you are not spinning already, add one spinning workout per week. Do this on one of your hard days; otherwise your legs will never get to recover because spinning is intense.
I recommend spinning after your run on one of your hard weekday workouts, but you could also do it first. Another idea is to do it instead of one of your hard workouts. Maybe alternate with replacing track work with spinning one week and replacing tempo with spinning the next week. Spinning will increase your leg turnover speed and your leg strength.
4. Leg turnover.
Turnover drills probably have the greatest potential for increasing your speed. These are sometimes called foot strike drills. See how many foot strikes you can do in a minute. Strive for about 90, counting only one foot or 160 or more if you count both feet. Don’t pay any attention to how much forward motion you achieve. That’s irrelevant. Just concentrate on rapid foot strikes. Then cool down with an easy jog for a few minutes. Then repeat. Great drill.
There are many different kinds of running drills, however. Every running coach has their favorites. Go to YouTube and enter “running drills” or “drills for runners.” Don’t just accept anything you see; look for drills demonstrated and recommended by well known, credentialed coaches.
6. Add weight training.
If you’ve never done any weight training, you might be very surprised at how much it can improve your running speed. AND don’t ignore your arms. They are the levers that help you propel the legs forward.
If you are already doing weight training, consider making some changes in your workout; be sure you are doing the right exercises, and be sure you are performing them correctly. Be sure you are doing the best exercises for runners.
Improving core strength helps you to be lighter on your feet. It will help you avoid sinking into the ground with each stride; rather you’ll feel more like you’re gliding over it, which is, of course, faster. Study photos of yourself when at the end of a race. You’ll see that you look like your torso drops closer to the ground with each stride than it did in photos early in a race. Strengthening your core and all other muscles will help this.
8. Lose weight.
Many runners can afford to lose a few pounds. Even 5 pounds will make a difference in your speed and comfort. To investigate this, put 10 lbs of weight in a backpack and go for a run. Nothing will convince you more effectively.
9. Try some plyometric exercises.
Be very careful here because these can easily get you injured and will always get you sore, at least at first. Make sure you do each exercise correctly and do them on a hard training day.
Basically, plyometric exercises are explosive exercises. Google plyometric exercises and runners. You’ll find plenty of videos on YouTube, but be very careful, and don’t do this if you are not already in peak condition. Even then, start with only one or two reps of only a couple of different ones each week, and build from there.
10. Run off road on rugged terrain at least once a week.
Running through sand, hopping over roots and adjusting to varying uneven ground will require much more mental concentration, but it will also strengthen your ankles and require more balance and increase overall agility. As a result, when you run on pavement it will seem easier, and you will be stronger. An added benefit is that is less stressful in other ways due to the fact that it is soft surface. Therefore, it will be easier on your body in that way.
11. Increase your base miles.
Many people try to race and set new PR’s after not completing an adequate macro cycle. In other words, they don’t spend enough weeks going through the necessary training phases before goal races. If you are striving for a PR in a particular race, you need to carefully prepare for months in advance.
Of course, the length of the preparation period/macro cycle depends on the distance of the race you’re preparing for. Even if your goal race is a 5k, you will have a much better performance if you started your training/preparation for that race by building a base of at least 20 miles per week.
If you are training for a goal 5k and don’t plan on racing any longer distances, I still recommend building your once weekly long run to at least 9 miles. If you have not done this in the past, you may find that it is the secret to having a breakthrough race.
12. Eat more protein.
Of course, your whole diet is important, but I have particularly found that many athletes do not get sufficient protein for the quantity of training they do. I suggest keeping track of your protein intake for a few days. It may be that your muscles cannot get stronger and can’t recover properly because you are not consuming enough protein. I recommend listening to some podcasts about nutrition for athletes. A highly recognized national authority on nutrition for athletes is Nancy Clark, MS, RD, CSSD. It could be that all you need to achieve a better time is a better diet.
13. Take a long, hard look at your running schedule.
Does it make sense? It is carefully planned or haphazard? Are you training to be fit or is your training specific to what you need for the events you normally compete in?
14. Avoid any intense training sessions the week of any goal race.
By that I mean a race in which you hope to set a PR. The only hard training you should do during that week is race specific. Even marathoners should not be doing any high mileage the week of a race.
15. Take a weekly yoga class.
This is an excellent way to improve core strength, increase balance, and work on flexibility. All will make you a better runner, and improve your form, which will facilitate speed.
Article Source: http://EzineArticles.com/3814865
How to sign up for our training
We are currently in the process of preparing this website to bring all the tools and information together in making it one of the best websites for you to use in order to gain quickness. There are many ways to improve your speed and different exercises that target fast twitch and slow twitch muscle groups.
There are many drills that you can learn from to improve your agility, jump and quickness and we will be covering this all here. You will learn how to perform the following drills:
- Agility ladder drills
- Speed workouts to run faster
- Wall drills
- Speed ladder drills
- Speed drills
- … and more…
When Are We Planning To Open
We are looking for the end of the year so that you can prepare for the next season of your sport. There will be very few websites offering these kind of lessons and training routines because we are hiring the best sports and fitness coaches who are certified in this field to help you improve your athletic quickness.
We will be releasing a ton more info here in the next couple of days. Until then, here are some speed workouts to try out.
More info coming soon.