Health

Want To Run Faster? See 5 Workouts That Help You Gain Speed

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1 year ago

April 13, 2022

Want To Run Faster - See 5 Workouts That Help You Gain Speed

You started exercising, went through the adaptation phase and now running is already part of your life . It is natural, then, to want to take the next step: to get faster. How? The solution is to add specific workouts to your worksheets that help you gain speed.

However, for this, you need to follow a correct periodization and also do muscle strengthening work. Why: Speed training is intense and requires a lot of muscles and joints. For this reason, most coaches recommend doing them once or at most twice a week, and never on consecutive days.

Here are five workouts that will help you run faster:

1. Fartlek

This training is of Swedish origin and means, in free translation, “play running”. Basically, it’s about going out for a run with no defined distance or intervals and alternating between different speeds, for different distances, according to the runner’s taste.

2. Intensive Interval

It is in this type of training that the runner is closest to his limit. Acceleration intervals can be by distance or by time; the important thing is that the runner is close to his maximum effort. For this reason, intensive intervals usually cover distances ranging from 200 meters to 400 or 500 meters, or stimuli of up to two minutes. These are the shortest shots.

3. Extensive Range

The logic of this training is similar to that of intensive training, but the distances and stimulation times are longer. The person will still run far above their normal pace, but at a slower speed than the intensive interval.

800m to 3k sprints are the most common in extensive interval training. In intensive care, muscle wasting is very high, but cardiac wasting not so much, since there is quickly a break for rest. In extensive, fewer muscle fibers are required, but the longer stimulus time demands more from the cardiorespiratory system.

4. Run Time

As the name says (“race time”), in this training you simulate for a period the speed you intend to maintain in a specific race, creating the habit of developing this rhythm and reinforcing confidence. When the objective is to gain speed with this method, trainers often use the Tempo Run from a shorter distance than the target race.

5. Ascents and Descents

Running at varying altitudes often requires slowing down. However, this alternation can also be used for speed gain as it builds strength and stamina.

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James Smith

James Smith is the writer for Munchkin Press. He is a young American writer from California and is currently traveling around the world. He has a passion for helping people and motivates others.

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Want To Run Faster? See 5 Workouts That Help You Gain Speed

Health

Want To Run Faster? See 5 Workouts That Help You Gain Speed

1. Fartlek

2. Intensive Interval

3. Extensive Range

4. Run Time

5. Ascents and Descents

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Munchkin Press

Want To Run Faster? See 5 Workouts That Help You Gain Speed

1. Fartlek

2. Intensive Interval

3. Extensive Range

4. Run Time

5. Ascents and Descents

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