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Today we are going to show you: 3 Key Workouts to Run a Fast 10k .
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3 Key Workouts to Run a Fast 10k
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Let’s start with: How to Run a Fast 10k | 3 Key Workouts You Need!.
The 10k distance is the perfect blend of toughness, strength, and speed.
Tips to improve your speed
Today we’re going to tell you some secrets on how to gain speed by running.
Well, you won’t exactly gain Usain Bolt’s speed, but you will be able to run much faster after reading the tips below
1- Train the running technique
The key to running (at any speed) is to practice good running technique.
This means keeping your upper body tall but relaxed, hitting the ground with the middle of your foot under your hip, and swinging your arms back and forth (not side to side) at low 90º angles.
2- Count your steps and follow the cadence
Familiarize yourself with strides: the number of steps you take while running regardless of the pace.
The world’s fastest runners have a cadence of about 180 steps per minute, and they keep their feet close to the ground with light, short, fast steps.
To find your magic number, run for one minute, count the number of times your foot touches the ground, and multiply by two. Music can help you.
3- Try interval training
If you really want to gain speed running you should start doing interval or series training.
Alternate periods of high and low intensity while you exercise to develop speed and endurance, and also to burn calories in less time.
4- Train with the treadmill
The treadmill helps with leg rotation, so it’s easier to run faster.
You also have the possibility to speed up the pace whenever you want.
Just make sure you get on the machine before you turn up the dial.
5- Perform the stretches correctly
It’s still not really clear whether stretching prevents running injuries.
However, professionals know that daily stretching (especially for hip flexors) increases flexibility for better performance.
6- Wear lightweight shoes
This doesn’t mean you have to run barefoot from now on, but running shoes are becoming lighter to mimic the natural movement of the foot and improve the gait.
Try a pair of minimalist shoes to see if less weight means more energy for faster feet.
7- Train your CORE
Stronger muscles in the middle zone (especially the lower abdominals) allow runners to use more strength on the road.
The best part? Only fifteen minutes of basic work on some days of the week are enough to speed up.
8- Learn to breathe properly
Learning how to breathe while running at faster speeds takes practice.
Use both your nose and mouth while inhaling and exhaling to keep the maximum amount of oxygen in your muscles. Also, try to breathe with your belly – it fills your stomach, not your chest, with each breath.
9- Follow a healthy diet
Junk food slows you down. Switch to whole grains and pasta before you run to prolong your energy while running.
Studies show that losing weight (fat, not muscle) can help runners lose time off the clock, reducing an average of two seconds of miles for every pound you lose.
Of course not everyone has weight to lose, consult a doctor before starting any weight loss program.
10- Train the force
Stronger muscles will help you get to the finish line faster.
And while you don’t have to learn a bodybuilding style, just two short strength-training sessions a week can go a long way to improving your speed. We teach you how to build your running strength.