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.
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.
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.
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.
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.
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.