How to boost your running speed
This is a sensitive subject, a lot is written on this topic, which is why I want to provide as good as I can the following information.
First of all, let’s talk about speed. What is speed? Speed is the ability of someone to perform motor acts or actions in the shortest possible time, so ….with maximum speed, depending on existing conditions.
Speed has 2 conditioning factors.
The Central Factor
-arousal and inhibitions (alternating assurance between contraction and relaxation
-Intramuscular coordination (between muscle fibers)
-Intermuscular coordination (between agonist musculature and antagonist musculature)
The External factor
-The type of muscle fibers (white fibers are fast and condition speed or red fibers that are slow and help with endurance)
-The warming state of the muscle
-Force / amount of the energy resources (ATP)
-Age / sex / fatigue / motivation
-Hereditary (one of the most important factors of speed!)
Now that I have gone through the theoretical part and we understood how speed works and how it is conditioned by, the question remains….How do I improve my speed?
When It comes to speed, I consider 3 very important steps
Step 1
You can’t build a house starting with windows (that’s what my coach used to tell me)
So, we need a strong foundation to build on, what does it means? It means that we need a very good volume base (long and easy trainings) to create the desired foundation.
Step 2
Now that we have built the foundation, we can work at speed. One of the best speed training is FARTLEK, it can increase your speed enormously only by doing this training. (you can try our training programs)
What is fartlek? Is a game of speed and consists in performing various tempo exercises that alternate aerobic and anaerobic effort usually expressed in time or distance .
Step 3
In order to provide that speed boost, force is a decisive factor in increasing it. Through specific strength exercises, even if it is in gym or at home, or in the actual training through slope trainings.
Through our training program, you find all these stuffs specifically for you, depending on the level of training and your allocated time for trainings.