Topic: What can i do to run faster?
April 19, 2019 / By Bambi Question:
What drills can i do in my room so i can gain speed and agility?
I live in NY(WINTER) so its very cold.Very hard for me to parctice outside
Addie | 3 days ago
Get a small box (about 5-6 inches off the ground, and one that would support your weight) and do 15 jumps with one leg onto and off of that, and then the other.
Get a bigger box (1 1/2 feet off the ground) and jump onto and off of that (with both feet) 15 times.
Get a bigger box still (around 2 feet) and then one that's around 3 feet or so and do jumps of 15 on them.
You can see examples here http://youtube.com/watch?v=TErvOSs13xk&f... (though you don't need to be sitting to standing to do them like he did) and here http://youtube.com/watch?v=cMrdID5bwf8&f...
And for when it gets warmer out,
Since you want to become quicker, you'll have to work the anaerobic system the most. I'd suggest doing ultra-short interval training.
3 sets of 5 repetitions of running 20 meters at 100% intensity, with a 25 second break inbetween each rep (so no lactic acid builds up), and after every set, walk for 2 minutes.
Then 4 sets of 5 reps of running 10 meters at 100% intensity, with a 20 second break inbetween each rep, and jog 2 minutes between sets.
Finally, 2 sets of 10 reps of running 10 meters at 100% intensity with a 15 second break inbetween each rep, and jog 2 minutes between each set.
If your performance begins to deteriorate, the set should cease and the two-minute break should begin.
And you should also do some aerobic fitness as well (ie. running long distances, try to run continuously for 60 minutes. Start off at first at a pace quicker than a walk, and do that for 60 minutes, then keep increasing the speed as the weeks go by), as it helps in quicker recovery from and increases the capacity to perform skill trials at practices, as well as increases mental alertness and tolerance to heat.
And about stretching. Is it good or bad? Studies would suggest the latter, it being terrible before any work outs or sporting events, as it is proven that it reduces strength, speed, velocity, and does not decrease the risk of injury.
The Science and Art of Baseball Pitching, 44.4: "Running economy is actually improved when muscles are stiff. Craib, Mitchell, Fields, Cooper, Hopewell, & Morgan (1996) concluded running economy needs natural tightness in lower leg muscles and connective tissues to maximize the storage and return of elastic energy, and reduce the need for stabilizing activity. Continuing with the theme that the elasticity of muscles needs to be preserved for high performances, Jones (2002) attributed running performance to metabolism in the muscles and stiffer musculotendinous structures that facilitate a greater elastic energy return during the shortening phase of the stretch-shortening cycle. A certain level of muscle stiffness preservs the storage and return properties of elastic energy that can be used to generate energy in an activity. The contribution of elastic energy to overall muscle performance is as much as 25-40% (Cavagna & Margaria, 1966; Cavagna, Saibene, & Margaria, 1964).
Nelson, Driscoll, Landin, Young, and Schexnayder, (2005) found that stretching before sprinting, slowed 20-meter sprint times. A review of data-based investigations led to the conclusion that stretching did not improve performance capability (Ingraham, 2003)."
What you want to do is a dynamic warm up. Butt kickers, walking lunges, running sprints, running backwards, some push ups, side shuffles, karaokes, you want to raise your body temperature 1-1 1/2ºC. If you live really close by to the field, you can also take a hot 10 minute shower.
Hmm.. I constantly run with out an ipod. What motive are you going for walks the mile for? Is it for amusement or are you aiming to conclude first? If you're going for walks it for amusement, and all you wish to do is to whole the mile; then having an ipod on might be excellent for you:) However, if you're going for walks the mile as a race, then my recommendation might be nor to make use of it. You might get over excited with it and it's going to have an impact on your run. If I run a mile for a race, I run and I simply appear instantly forward. All i believe approximately is my respiring, nonetheless not too long ago I have routinely began counting my steps..unusual huh? haha But if this is a race, the Ipod might be excellent to get you going earlier than the race. well success!
You'll just have to suck it up or find a good indoor track. Make sure to do a lot of speed workouts, like sprints and work on your fast-twitch muscles.
you want to work on your fast twitch muscles. i know this sounds silly but my coach always says, the only way to become faster is by running faster at practice. if you go to the track you could sprint 100 meters, walk to recover, repeat
Originally Answered: How can i get faster?
1. Make a commitment to train at least four days a week. Alternate between longer and shorter runs.
2. After a minimum of three months of base work, averaging three hours per week running, start following this weekly schedule or finish it without rest days:
* Day 1 - Tempo run. Warm up 10 minutes. Run briskly for 20 minutes (80% effort), cool down 10 minutes.
* Day 2 - Rest day
* Day 3 - Easy 30 minute run
* Day 4 - 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes.
* Day 5 - Rest day
* Day 6 - Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to toodle along on a bike.
* Day 7 - Rest day.
3. Try challenging yourself once every two weeks or so with this technique:
* Find a local track (1/4 mile) or flat surface (1/4 mile) to run on.
* Stretch and do a light warm up (e.g. 25 jumping jacks or a light jog).
* Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint & jog routine for at least 2 miles.
* Beat your own time. Once you have your initial time, you do not want to go below it. At least maintain an average time.
* Do a cool down. After every run, you do not want to just stop running. Walk the run off till your heart rate is moderate. Then stretch.
4. Increasing your upper body strength by lifting weights is a good way to build speed to run faster. The lower back and shoulder are also important. Exercises like pull ups, sit ups, and push ups to improve core strength are important to good running. Do not do heavy exercises like squats, leg presses, leg extensions, leg curls, and calf raises, lunges every day, as they tend to overwork your legs. The added leg strength is not worth being injured frequently. Instead, do 2-3 reps one minute of wall-sits two times a week along with lunges with light weights or a medicine ball.
5. Make a commitment. Do not quit your regimen - do not tell yourself you'll do it tomorrow, you're too tired, you're too busy. Don't forget to stretch every day before and after you run.
I COULD GIVE U SOME TIPS TOO:
* Purchase gear from a shop where the staff are knowledgeable (generally staff in large commercial stores are not as knowledgeable as those in smaller specialty stores). Invest in good training shoes that are both light and comfortable. Running shoes without sufficient cushioning can cause shin splints and other injuries. Replace shoes every 300 miles or if they're deformed in any way.
When you are ready to race, pick a local race with a distance less than or equal to your standard long run. Cut back your volume 50% the week before. Run no faster than your tempo pace the first half and see how many people you can pass in the second half of the race.
* Stretching is the most important thing you can do. It will prevent you from getting sore and makes you more flexible. You should stretch before and after a race to reduce the risk of soreness.
* If you are not used to running afterwards you will be painfully sore. Suggested is Sports cream, for aching muscles. It works without the awful smell.
* Recovering is also very important. If you do a hard workout one day, you get better by making sure that your next day is easy and you stretch a lot. Also after running make sure to warm down by jogging lightly for 2 to 6 minutes. This loosens muscles after a hard work out.
* Time sprinting and jogging by using telephone poles. Sprint from one pole to another and then jog for two poles. Sprint again to the next pole, jog past the next two, etc.
* If you feel the need, carry a water source with you, particularly if you are running for over 5 miles (about 8 kilometers). Remember that 2% dehydration leads to a 10% drop in performance.
* Results are at least partially based on genetics, some people will have to train harder to get the same results.
* To improve your stamina, compete in other sports. Soccer, football, tennis and rugby are all good choices.
* Stay on your toes before running. Try hopping on your toes before the gun fires or a race begins. This will cause your muscles to work to your advantage and increase reaction time. It's just as important as running itself.
* When running, fully pump your arms and move your legs. Do not worry about making your foot hitting the ground in the absolutely right way; It will distract you. Instead, focus on going faster and pump your arms. The faster you pump your arms, the faster you will run. Also make sure not to pump your arms up and down, that will put more vertical motion in your stride. Instead, drop your arms and move them forward and backwards (stand up and pump your arms upward, then try to do a waist high punch as straight as you can make it, and you will feel how much your arms pull you)this will put more horizontal movement to your stride which you want if you are to go faster. Just by dropping your arms you may notice your race time drop by a few minutes.
* Stretch your legs out, but not too much, when running. Learn how to run fast while stretching your legs. Do this by concentrating on putting your foot out as far as you can, as fast as you can. Rabbits can run 40 miles per hour because of how fast they are and how much they stretch their legs out.
* Synthesize your speed with your length of pace. You might actually outrun your opponent without losing as much energy. This is best used when you focus on acceleration, and then stretch the legs when at full speed. It is like a "Next gear" effect.
* Lean forward when running. A photo finish could mean the difference. It is vital to lean forward when nearing the end.