Boost Up Your Technical Skills to Become a Faster Runner

Fast runners are not born naturally; it is a skill that requires persistent and attentive practice in all spheres of training. If you have really practiced base technical skills then you would have already found yourself with increased speed.
Now, after practicing in the general base building phase it is high time that you make a move forward.

Calculating the speed at which you run is quite simple (stride-rate x stride-length). So the primary element that you need to work upon for increasing your running speed is stride rate, the explanation being simple, it is quite sure that irrespective of your personality you can reach your maximum potential with respect to your stride length in a matter of few days, but there is no such limitation with respect to stride rate.

Therefore the present phase (speed/strength base phase) will stress more on the run speed/technique drills that you need to incorporate with exercises that you have learnt in the general base phase.

Carry on with counting strides and leaning – Note your stride rate three times during every run, you can do this by determining the total number of steps taken in 30 seconds. This should be done once each time at the initial stage, at the middle stage and near the finish point of your run. Remember to lean purposely to use gravity to top-up your striding rate.

Alactic sets

The short bursts of speed lasting for a maximum of 15 seconds, ideal span 7 – 8 seconds. These were also included in the previous article but now require to be consistently integrated into your training. Just stress on fast movement of your legs and try to boost your stride rate every next effort…for this shorten the length of your stride.

Each repetition should be followed with 5-10 active breathes in order to maintain your HR well in control… don’t forget that you are still structuring your aerobic base. Ensure a time gap of 2-3 minutes amid repetitions.

Short speed

These are nothing but fast short duration runs for building running speed and feet strength. You can perform this once in a week with 10×20 seconds in first week, 10×30 seconds in the second week and 10×40 seconds in third week.

Remember to focus on motioning your feet swiftly and count the steps… keep in mind the goal to attain 180steps/minute or even more. Give a recovering time of 2-3 minutes between repetitions.

Single leg kick-butt drill

This drill involves snapping your right heel onto your butt then after three steps snapping your left heel onto your butt. This should be done 5- 10 times with each one of the heels and repeated 5-10 times in every run.

This will help you in strengthening your hamstrings, increasing your striding rate and also in improving in your running form… when your heel makes the strike notice a proper mid-foot strike.

Get lean

Recent research performed on leisure runners established that as compared to training volume, body fat percentage is a better interpreter of race times. So if you haven’t taken it seriously yet get to eating healthy now for improving your performance.

No need to starve yourself, eat a balanced diet, keep away from foods with excess carbohydrate content viz. pizza and pasta and ensure a balanced diet with proper quantities of carbohydrates, fats and protein. Every individual is different so discover what is best for you.

Derive the most benefits from your available time slot by incorporating speed/technique process into your running training. Don’t be in haste and keep away from injuries by making slow and steady progress.

Good luck!

Terry

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