Ever watch the Olympics or fellow Masters Athletes and think wow they run so fast and make it look so easy? Well so do I, but the truth is, they all work hard every day to improve their ability.
No matter what sport you undertake, you need to consider some elements that you can do in order to improve you speed, either for game day getting to the ball, or reacting across the court, or course sprinting down the track or even for the weekend Parkrun
Below are Just a few simple things to think about.
1. Run with Perfect Technique
The most crucial element of them all no matter the distance or end goal is the technique used to get there. Not only does good technique make you faster, but it also protects against injury. This means keeping your upper body tall yet relaxed, striking the ground with your mid-foot landing under your hip, and swinging your arms forward and back (not side to side).
We normally undertake some video review so you can see yourself back and provide some normally simple things to change to see instant results.
If you’re really wanting to improve your technique then contact us for a video analysis of your technique where we can provide you with a video back discussing where you can improve and also provide a Kinogram detailing key positions via our coaching service HERE
2. Don’t forget to Sprint
No matter what distant or sport you undertake again you will benefit massively by incorporating some speed work into you training plans. Sprinting not only improves your muscles ability to coordinate better, but also burns more fat whilst you do it and the remaining day. But Mostly being able to Sprint, makes running at slower paces that bit more easy and when you need to kick for the finish of that parkrun you can outrun everyone.
Even fro team sports the ability to accelerate more efficiently (repeating sprinting often naturally improves the body’s ability to recruit more muscle fibres making running more efficient, along with the improved bio-mechanics/technique)
We provide full sprint and speed coaching remotely, as per the technique analysis we follow this with some planning to get you to your best and fastest
Even after all these years the jury is still out on static stretches. According to a 2014 literature review of 11 studies, it’s unclear if they really prevent running injuries. Lewis, J. (2014). A systematic literature review of the relationship between stretching and athletic injury prevention. DOI:10.1097/NOR.0000000000000097Trusted Source
But you will still see elite athletes stretching— especially targeting those hip flexors — improving your Range of movement allows a more efficient running stride
4. Jump rope/Skipping
Simple Jump rope can be considered a low level plyometric, Plyometrics have been used for years to improve the body’s ability to absorb and return force, in-turn making your ground contact more efficient and powerful. Skipping is very low risk and big reward
5. Work out your core
Stronger core muscles, especially lower abs, allow runners to tap into more force out on the road.
The best part? Just 15 minutes of core work a few days per week is enough to help you speed up, according to a 2009 landmark study on the relationship between core strength training (CST) and athletic performance. Sato K, et al. (2009). Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners? DOI: 10.1519/JSC.0b013e31818eb0c5Trusted Source
And that’s not all. A 2019 study on male college athletes found that an eight-week ab training program may improve core endurance, which safeguards the spine during exercise. It may also enhance running economy — the energy required to maintain a consistent running speed. Kwong-Chung H, et al. (2019). Effects of 8-week core training on core endurance and running economy. DOI: 10.1371/journal.pone.0213158Trusted Source
6. Run up some hills
Running on an incline up Hills is a form of resistance training. You’ll build solid muscle in your quads, hamstrings, glutes, and calves — all the same muscles needed to sprint across that finish line.
7. Lose the Excess Baggage
It has been shown that for every extra 1kg of body weight carried around the stomach you worsen your running economy and overall power by 1% and that if this extra weight is spread around the body as in a general increase of overall body weight this amount increases greatly.