The 7 Keys to Speed Training

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four runners
flickr photo by Club Atletismo Ardoi http://flickr.com/photos/11447224@N08/24427387956 shared under a Creative Commons (BY) license

All runners have the desire to run faster , and to acomplish this,  speed training is very important.

However, in order to enjoy the benefits of these type of training it is necessary to know and meet the 7 keys for speed training.

1. FOUNDATIONS

If you’re a novice runner or if you’re starting to run after an injury , you should allow your body to adapt to running and its demands.

Once you’ve managed to run continuously for at least 3 months, you can include in your plan speed training workouts without increasing the  risk of injury.

2. THE PLACE

Your speed workouts force you to run at high speed. To be safe and give your best,  you have to select a good place to run fast. 

Avoids streets or places full of people, vehicles, or pets; tries to run on smooth uniform and free of obstacles terrain.

BEWARE!!!!!

Posted by RunnerGuru on Sunday, February 7, 2016

3. THE WARM UP

Always prepare your body for speed workouts; start running fast, without the proper warm up will increase the risk of injury and will not let you perform in the best way.

The Ultimate Warm-Up Routine for Speed Work and Races

4. DO NOT START TOO FAST

To get the benefits of speed workouts you have to run the intervals on a consistent fast pace. Do not start running too fast and then  be forced to run slower.

5. YOUR RUNNING TECHNIQUE

Although you must adapt your technique to a higher speed, many runners change their running technique and run in a disjointed and uncoordinated way.

When you do speed workouts, you should concentrate on running with the greatest possible control of your body, be aware of your running technique and your breathing also be controlled.

Running technique: How you shouldn’t run

6. REST

Never make the mistake of running fast two days in a row . The day before doing a speed workout, avoid to do hard workouts  as it increases your risk of injuring yourself.

7. RECOVERY

Your workout does not end when you stop running; makes a gentle jog between 5 and 10 minutes and then make a good stretching session.

Apply ice in areas that feel tired and starts the post-running nutritional recovery.

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