Having a good feet is the main quality for athletes who are doing sports that required speed.
Whether you’re a beginner or a professional, reducing the time your feet spent on the ground by not letting your heels collapsed at the impact, will drastically improve your speed. Applying those rules can be a game changer that you don’t want to miss. Here are some tips to improve your running speed:
1. Incorporate interval training into your routine: Interval training involves alternating periods of high-intensity sprint with periods of recovery.
Interval Training: Incorporating short, high-intensity intervals into your regular runs can help build speed and endurance. Start by incorporating 20 to 40 meter sprints into your training sessions, and gradually increase the distance and intensity of the intervals as you improve. This type of training can help you improve your running speed by increasing your speed endurance and allowing you to run faster and longer.
2. Focus on form: A good running form will help you run more efficiently without using antagonist muscles. Pay attention to your posture, arm swing, kneed drive and foot strike, and aim to keep your movements smooth and controlled.
A good running form includes keeping your neck and shoulders relaxed, The arms swing coming from the axe of the shoulder not the for-arm, bent your arm no more than 90 degree angle, and landing on the ball of the foot not on the heels. Practicing proper form during your runs will help you run faster more efficiently with less effort.
3. Build strength and stability: Strong muscles, particularly in your core and legs, will help you to fight inertia and be more reactive to the ground and also it will help to reduce your risk of injury. Incorporate strength-training exercises, such as explosive 1/3 squats, lunges, and plyometrics, into your workout routine can help build the muscles used for running and improve your overall speed.
4. Increase your stride frequency: Stride length and speed are related, it’s important to focus on improving both stride length and stride frequency. Increasing your stride frequency can help you run faster by reducing the time your feet spend in contact with the ground and increasing the distance cover while in mid-air.
To optimize your speed, it’s important to focus on improving the ratio between both stride length and stride rate or frequency.
5. Improve your flexibility: Flexibility is important for high velocity runs. It primeraly will help to maintain a good form and reduces the risk of injury, and also will give your a more elastic muscles that will give you a natural longer and powerful stride with a faste a quicker legs turnover. Make sure to stretch regularly, especially before and after your runs.
6. Add hill training to your routine: Running uphill is a great way to build strength and speed endurance all together. Incline running can also help you to develop better form by running tall.
By following these tips, you can improve your running speed and break your PB personal best. Remember, consistency is key, so stick to your training plan and stay motivated. Happy running!