Thursday 24 August 2017

Professional Running Coach Providing 12 Tips to Increase Running Speed


Running is the good exercise for health and some people are so passionate about running that they can do anything for it. Probably at the certain age, every runner will plateau. Thus to avoid inefficiency the best thing is to adjust the training schedule. Sometimes a little change in the training session will give faster times but for that, you have to change the training schedule completely. Thus the question arises how to get the faster speed while running?  If you are thinking of changing the training schedule, you can follow the below instructions properly. You had never followed this kind of training. Thus to increase your speed you should follow it. The three most traditional means of increasing speed work are track workouts, tempo runs, and fartlek workouts. Here are some tips provided by running coach to perk up your speed:

Running Coach

#1. Hills – you should do hill training if you are not doing so. It is good for runners; you should do it once a week. You can do it in your harder days. If you have more than one harder day gives one to hill training or reduce the workout for one day for hill training.

#2. Proper rest- the first and foremost point for training is taking proper rest during training. Running continuously will harm our body and decrease the running speed. We are so stuck in training and striving for that lower PR, we forget to take rest which is harmful to us. Your body will become strong by taking proper rest not by running and practicing continuously. Rest increases your capability. You should take complete rest one day in a week during your training sessions.

#3. Spin- Spinning is must for the intensity of your legs. You should do spinning once a week. You can do it on your workout day. It is advised to spin after running or before running once a week because spinning gives strength to your legs.

#4. Leg turnover - Turnover drills are considered to be the most speed increasing. These sometimes also called foot strike drills. Check the number of foot strikes you do in a minute. The goal is about 90 if counting only one foot or 160 or more if counting both feet. Ignore the forward motion you are getting because it's irrelevant. Just focus on rapid foot strikes. After that cool, yourself down with a small easy jogging routine & repeat again.

Running Coach


#5. Drills - Various types of running drills are available. But, every running coach has their favourites. You can check on YouTube by searching "running drills" or "drills for runners." Don't just accept anything you find; look for the drills demonstrated and recommended by renowned trainers.

#6. Core - Improving your inner strength helps you to be lighter on your feet. It will stop your gradual fall in speed with each stride, which is, it makes you fast. Study photos of yourself of a race then you'll observe. Your core and all other muscles will help in situations such as when your torso drops closer to the ground with each stride than it did in photos early in a race.

#7. Lose weight - Many runners can afford to lose a few pounds of weight. Even 5 pounds will make a difference overall performance. To check this, put some weight in a backpack and go for a run. You will get convinced after that.

Run off the road on rugged terrain at least once a week. To strengthen your ankles try hopping over roots, running through sand and adjusting to different uneven ground. Moreover, it helps in gaining mental concentration and requires more balance and increase overall agility. As a result, when you run on clear paths it will seem much easier. Another advantage is that it is less stressful in other ways as it is a soft surface which will be easier on your body in that way.

Eat more protein. The whole diet is very important. I have particularly found that many runners do not get the proper amount of protein as per the training they do. Trainees are advised to take proteins in the proper amount. 

Before planning for the training check your training schedule whether it will help you become fit and healthy or it is just training. The purpose of what you are training is fulfilling or not. Does your training make any sense analyze properly?

Avoid any intense training sessions the week of any goal race. The race intended here is that in which you hope to set a PR. The only difficult training you should do during the race week is given to be specific to race only. Even for marathoners too, they should not be doing any high mileage during the race week.

Take a weekly yoga class. An excellent way to improve your core strength, increase balance, and work on flexibility is to take a weekly yoga class. All will result in making you a better runner and improve your form, which in turn increase your speed.

Choose the services of best running coach to do it more perfectly.

No comments:

Post a Comment