Good news: you don’t have to do intervals 24-7 to get faster at running.
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Shaving seconds (or minutes!)
But how do you run faster, exactly?
Photo:Getty
The answer probably isnt what you think.
Most people believe that the only way to run faster is to sprint.
And this stands whether youve got a 100-meter dash, 10K, marathon, or even anultrain your future.
Ahead, your in-depth guide for becoming faster on your feet.
Plus, all the health and fitness benefits youll see by increasing your capacity to speed.
This will carry over to other explosive physical activities, too, she says, like Olympic lifting.
Running faster will also help improve yourVO2 max, says Jeter.
VO2 max is a measure of how much oxygen you might take in while you exercise.
Developingstrengthin both the lower and upper body through strength training can help you run faster, explains Jeter.
Running is essentially a single-leg sport, as only one leg hits the ground at a time.
She says that single-leg exercises help correct any pre-existing muscle imbalances between the two sides.
Some stress isnt bad and isassociatedwith a reduced risk of joint issues like osteoporosis.
However, too much can lead to overuse injuries and even overtraining syndrome.
They involve going at an 8 out of 10 on the perceived exertion scale for an extended period.
Usually, anywhere between 20 and 60 continuous minutes, depending on your current tolerance.
It’s not ideal for anyone looking to run fast for many years to come.
They are usually done in a 1:2 or 1:4 work-to-rest ratio.
Your body taps into your anaerobic system when you sprint, explains Flynn.
As a result, you are naturally able to move faster.
To be clear: While speed workouts involve running forshortdistances, the benefits will express themselves during longer distances.
Each time you run and lift, you create tiny tears in the fibers that make up your muscles.
Your body will break the protein into amino acids, which function like super-glue, repairing the muscle fibers.
Taking one to two per week is your secret weapon for working towards your goals.
The Takeaway
Ready to go from reading to racing?
Jeter recommends combining the above tips to create your run schedule.
On your marks, get set, speed!
