How to Train for Extra Speed
- 1). Wear a weighted vest at all times. Adding resistance to your body will cause an adaptation to the extra weight. When you take the vest off, your body will feel lighter and you will be able to run faster.
- 2). Locate a hill that is about 60 yards long to do overspeed training. Make sure the hill is smooth and has no trip hazards like rocks and branches. Perform a light 5- to 10-minute warm-up jog on flat ground, then move to the top of the hill. Run down as fast as you can, walk back to the top and repeat. Aim for 10 to 12 sprints, and finish with a light cool-down equivalent to your warm-up. Overspeed training helps increase your stride length, which will help you run faster.
- 3). Execute lower body plyometric exercises. Plyometrics increase your explosive power and strength, and they are performed in a fast, repetitive motion. Include exercises in your program like box jumps, lunge jumps, squat jumps and lateral hops.
- 4). Find a training partner and do resisted running. Perform a light warm-up jog, then strap a durable, wide resistance band around your waist. Have your partner stand behind you and hold the other side of the band. Run forward as fast as you can against the resistance. Stop after 20 to 30 seconds, catch your breath and repeat.
- 5). Stretch your body on a regular basis. Tight muscles and connective tissue will not allow you to get a full range of motion when you run. This will not only impact your running speed, but it can also increase your chances for injury. Perform stretches that target all the major muscles in your body. Do them before and after workouts, and consider attending yoga classes two or three days a week. According to the MayoClinic, yoga not only improves flexibility, but it also improves strength, range of motion and balance.
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