So you say ya' want to try a little speed training to help you to run a little faster? What, are you crazy?! Dontcha' know speed kills? OK with my expert advice you will be fine.
Here goes...
Once you have been running/jogging without any problems for a few months you are ready for a little speed play. Yes I said play. It will be fun. It is fun to run fast. What I suggest is, after a good warm up. i.e. 2 miles easy and light stretching, find a nice flat and safe straight away. It should be at least 100 yards.
Slowly pick up your pace from a jog until you are running with a full stride. You shouldn't be sprinting but it should feel kinda' fast, whatever that feels like to you. Once you get up to your fast running pace hold it for about 60 yards and then slowly back down to a jog.
Remember, you may have just run faster than you have in 30 years so be very careful. If your body feels good you can do one more "straight away" and that's it!
This speed play will prepare your legs for a faster pace. Your normal runs will seem slower and easier. Speed training is also helpful in teaching your body to run more efficiently. This speed play can be safely used twice a week. As you grow stronger you can increase the duration, speed and amount.
Aerobic or Anaerobic?
You Be The Judge
Speed Training, also referred to as Interval Training is good for beginners as well as experienced runners. Their are two types of interval training, aerobic and anaerobic.
Aerobic Interval Training is best for a less experienced exerciser who is not in top shape yet because it is less intense. Usually the exercise bouts last 2-15 minutes.
If you are just starting you should start with a 2-3 minute interval, active resting (walking) in between for the same amount of time. You can repeat the intervals 5-10 times during a workout session, depending on your response and goals. As you get fitter you may increase the time and intensity of each speed training session.
Anaerobic Interval Training is suited for a more advanced runner because it is of a higher intensity. If you want to increase your power, speed and your tolerance for lactic acid than this is for you. This type of training will leave you with greater muscle soreness due to the higher concentrations of lactic acid in the muscles.
The training stimulus is usually between 30 seconds and 4 minutes at a high intensity level. Because of the high intensity of this method of training it is essential to warm up and stretch for a substantial amount of time before hand. There is a greater chance of an injury when pushing you body to such high levels so please be sure that you are ready and are well conditioned before attempting this method.
Anerobic Speed Training Track Workout
Ok, lets give your old legs an injection of turn over shall we? Speed? Yes that’s right! One of my favorite speed workouts requires a local track. Make your way to the track and warm up with a one mile jog, that’s four laps.
After stretching run laps by jogging the corners and running fast/sprinting the straights. How fast you sprint and how many laps depends on your fitness level. Don’t over due it.
If its your first time performing this workout your muscles will be complaining, “ What do you think your doing? You have asked me to run slow and easy and now you want me to sprint? Are you insane? Keep it up mister and I will fight back with “ muscles of mass destruction!”
Performing this speed play workout even 2-4 times a month will go a long way towards putting some get along in your get along.
If you are interested in learning more about speed training and other forms of competetive athletic conditioning, you may want to take a look at
www.starpotentialsports.com.
Congratulations! You Are On Your Way To Becoming A Speed Racer...Or At Least The Fastest Jogger On The Block!
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