How do I run faster?

  • djchrisblue

    Posts: 3

    Jul 25, 2010 5:26 AM GMT
    I am a runner and I can run distance, but speed is not my skill--on my team now, I'm faster than most but I want to be faster still. How do you train for this?

    peace
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    Jul 25, 2010 6:57 PM GMT
    Run a lot of sprints?
    (I'm another former distance runner.)

    Also work on coming out of the starting blocks, that can make a big difference in a short race if you're thinking of that.
    (The one time I ran a 40 [just a time trial], by the time I got out of the blocks, I was in last place.)
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    Jul 25, 2010 6:59 PM GMT
    Interval running will build speed. As will doing short distances at a faster pace than you might run your longer runs. It's all about programming your body for the situation.
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    Jul 25, 2010 7:04 PM GMT
    djchrisblue saidI am a runner and I can run distance, but speed is not my skill--on my team now, I'm faster than most but I want to be faster still. How do you train for this?

    peace


    What distance do you run, and what do you mean by speed ?

    Speed as in 100 meter in less that 10 seconds ?
    Or speed as last 400 meters of a 10000 race in less than 60 seconds ?

    Also, what's your height/weight, and how long have you be running ?
    What kind of running training do you follow ?

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    Jul 25, 2010 7:08 PM GMT
    If you're a distance runner you predominately possess slow-twitch oxidative muscle fibers. Speed runners possess high-twitch fibers with low oxidative properties. Speed training can help some of your slow-twitch react more like high-twitch, however being born with high-twitch fibers is pretty much a necessity to be able to perform as a speed-runner at higher levels.
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    Jul 25, 2010 7:08 PM GMT
    How do I run faster?

    I know a little bit about this topic (see my user name) as I was a sprinter in high school and college. There are two things you need to do to run faster:

    a) Grow longer legs,
    b) Move those long legs faster.

    Good luck
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    Jul 25, 2010 8:49 PM GMT
    fastfreddie saidHow do I run faster?

    I know a little bit about this topic (see my user name) as I was a sprinter in high school and college. There are two things you need to do to run faster:

    a) Grow longer legs,
    b) Move those long legs faster.

    Good luck


    lol, the Usain Bolt recipe icon_lol.gif
  • djchrisblue

    Posts: 3

    Jul 26, 2010 5:04 AM GMT
    fastfreddie said
    a) Grow longer legs,
    b) Move those long legs faster.


    Really. How useful.


    minox said
    What distance do you run, and what do you mean by speed ?

    Speed as in 100 meter in less that 10 seconds ?
    Or speed as last 400 meters of a 10000 race in less than 60 seconds ?

    Also, what's your height/weight, and how long have you be running ?
    What kind of running training do you follow ?



    6'2, 170.

    I'm not sure if people are being purposefully obtuse or if I didn't make it cleart enough what I needed so I'm going to try again. I'm on a baseball team and when I say I want to run faster, I mean from base to base.

    Do I need to incorporate calf raises into my workouts? Do I just run the bases on my six non-game days for a half hour each morning? How often do I train? What should the training look like? Do I need to stop running long distances (ie, is being fast incompatable with being an endurance runner)?

    Thanks
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    Jul 26, 2010 5:09 AM GMT
    Plyometrics is a must!!!!!

    Also one thing my football training coaches used to make us do is sprints with either a heavy sled or parachute attached to our backs.

    Best of luck!
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    Jul 26, 2010 5:10 AM GMT
    after 15 minutes footing and leg stretching, do 3 sets of 30m then 40m then 50m.
    Rest one or two minutes betweent he sprints, and 5 minutes between the set.

    Focus on velocity (moving leg fast) rather than amplitude (long stride).

    The other training providing direct impact on burst speed if squats, from full squats (ass on ankles) to half squat (tigh parallel with ground).
  • djchrisblue

    Posts: 3

    Jul 26, 2010 5:53 AM GMT
    orthojock saidPlyometrics is a must!!!!!

    Thank you--I am unfamiliar with this term. Can you recommend a site where they list examples of plyometric exercises?


    minox saidafter 15 minutes footing and leg stretching, do 3 sets of 30m then 40m then 50m.
    Rest one or two minutes betweent he sprints, and 5 minutes between the set.

    Focus on velocity (moving leg fast) rather than amplitude (long stride).

    The other training providing direct impact on burst speed if squats, from full squats (ass on ankles) to half squat (tigh parallel with ground).


    Thank you--how often do you recommend I do this? Game day is Thursday, so should I do this on the off days? And is this the complete workout? Or do I repeat for an hour or something?
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    Jul 26, 2010 6:33 AM GMT
    It's part of speed runner training.
    It's a complete training session. Short, high intensity one.

    You would need at least tree day for full muscular recovery. Not about feeling tired and sore, more about the risk to get muscular injuries. You can do any sort of training the day after, just not anything with full speed short run.

    If you training use heavy workload period, then intensity/quality one, use them during the quality one.
    You will get little result if you do it while very tired.
    One to twice a week is enough, but not all year long.

    I'm a track and field guy, for us, training is about planning the top form period in a short time window (one to two month) during the year. I have no knowledge about the way to plan training when you you need to perform over a long period.

    I think if you try it one to two time a week over two months, you'll see significant improvement in your speed, and specially accelleration.

    If you feel even the smalles hint of pinch in your hamstring doing it, stop immediatly, and wait two weeks before to start again.
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    Jul 26, 2010 6:40 AM GMT
    djchrisblue said

    Do I need to incorporate calf raises into my workouts? Do I just run the bases on my six non-game days for a half hour each morning? How often do I train? What should the training look like? Do I need to stop running long distances (ie, is being fast incompatable with being an endurance runner)?

    Thanks


    Calf raise is just part of global physical preparation.
    Long distance run and speed run educate your muscle cells differently (type B fast fiber), but as long as you don't plan to get olympic, you can improve in both.
    Just know that a lot of long distance run will minimise your progress in speed run. But if you don't run more than 20km a week, it will not change a lot.
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    Jul 31, 2010 10:53 PM GMT
    You could pretend there is a big scary monster behind you in the shadows, and you have to outrun him to get away.


    I know this sounds kind of childish; but think about it and try it...it will actually work. If you can conjure up those images you get when you open up a basement door and get that creepy feeling; like you just know something is down there.

    Well get that feeling; and put it right behind you. Your sprinting speed will increase.
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    Jul 31, 2010 11:00 PM GMT
    Or, for the - um - carrot approach, just imagine there is a really hot guy waiting for you at the finish line... if you get there first.
    (:
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    Aug 06, 2010 11:22 PM GMT
    If you want to get your speed up do plyometrics and drills such as high knees, butt kicks and fast feet (help with leg turnover) as well as some explosive exercises like jump squats skipping for distance and bounding (help build strength). They're good to do after a run as part of a warm up at the gym.

    Good luck.
  • mmmm_mmmm

    Posts: 1658

    Aug 06, 2010 11:23 PM GMT
    intervals, intervals, intervals
  • curve

    Posts: 668

    Aug 06, 2010 11:29 PM GMT
    simple: run in front of a mountain lion
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    Aug 06, 2010 11:35 PM GMT
    Beans, lots of beans! Seriously though, interval training with sprints, and plyometrics. Also find a way to add resistance ie running with a resistance parachute or sprinting in a shallow pool.