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"Coach Carvey, I Want To Increase Running Speed So That I Can Run A Race"

Can you help me to run faster?

I have lots of tips on how to increase running speed.

Let's talk a little about running a local road race, and then I will give you tips on how to increase running speed so that you can run faster.

Their are two major rules for running a local road race. Rule number one-Have Fun! Rule number two-Dont Get Injured!...

Having a race in your near future gives your training more meaning. On the days where you just don't have it and otherwise may not run, you will if there's a race on the horizon.

Please, Im begging you, go out slow. You will be excited on the starting line and there will be a 10 year old boy in long pants and untied hightops next to you who will start the race at a dead sprint and soon after will become a wheezing coffin on wheels. Don't let that be your motivation to increase running speed.

Your innate competitiveness will want to go with the brazen brat but fight the urge. The kid is the rabbit, and you are the wise old turtle.

If It's a popular road race you will want to get there early, at least one hour before start time. Why you ask? Do you enjoy desperately looking for an isolated spot to pee?

Ok, maybe you do, but for those who don't, get there early. There are never enough bathrooms and everybody is really nervous and they've all had a lot of coffee or water. Do you see where I'm going with this? There will be a huge rush of people showing up with bladders ready to explode around 30-45 minutes before the race. Your first race is to beat these urine infested latecomers to the usually meager facilities. Or as in the illustration above, you may have no choice but to resort to a desperate and dangerous solution.

After the race make sure you cool down. Once you have recovered, jog very slowly for 10-15 mins. and do some light stretching. This will greatly speed your recovery. If anything is really sore ice the heck out of it over the next few days. Go to my running injuries page to learn how to deal with minor aches and pains.

Congratulations! Your first race. Did you have fun? No? Then racing isn't for you, and that's perfectly ok. Some people run to get away from people so why would they choose to run with hundreds of strangers on a Sunday Morning? Others love meeting new people, and you won't find a nicer group of humans than runners. Its still fun to run fast and do drills to increase running speed.

"So You Want To Increase Running Speed?"

Here Are Some Tips for Beginners who want to

Increase Running Speed

Lose Weight -If you have been jogging/running now for a while, then you will probably already have done so. Fact: You could gain 2 seconds per mile faster for every lb. you lose.

Rest and Recover-Your muscles rebuild while you rest. So take at least one full day a week off to do just that.

Hill Train-This is basiclly running fast up the hill and slowly jogging down and then repeating. I will embellish on this later.

Do Tempo Runs-Do this once a week to build up your anerobic threshold, a critical factor to increase running speed.

Work On Turnover-Here is a link to former Olympian,

Jeff Galloway's web site, he may be able to help you to increase running speed.

Do Interval Workouts/Speed Training

Basically to run faster, you have to run faster! You will have to go out of your comfort zone, so be prepared to feel uncomfortable. You will recover and get stronger each time you train.

Racing Etiquette For First Timers

If it's your first time-I would suggest not starting at the front of the pack. It could be potentially dangerous. Slower runners can cause a bottleneck.

Don't stop at the water station-grab the water as you are jogging past.

If you do pass another runner-make sure that you are at least one stride ahead before cutting back in.

The "Carvey Says" E Zine

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