Why It Matters
Speed is correlated with increased fitness and strength.
You'll wish you'd read this article once the zombie apocalypse hits. Being able to run fast is important for fitness as it's correlated with increased strength and power. So while we wait for the dead to rise again, take heed of this advice to learn how to run faster on the field and to melt more fat during workouts.
Perfect Your Form
Working on the technical aspects of your sprinting form is essential to help you run like the wind. If you’ve ever seen Olympic sprinters dash for the line, you will notice that they all have similar technique. When they burst out of the blocks they lean forward, pump their arms, and keep their head down as they accelerate. As the race goes on they get taller, their contact time with the ground decreases, and their legs turnover really quickly.
Dynamic drills are the way forward for sprinting as they help get your blood pumping, and temperature up. Start with 10 minutes of moderate aerobic activity like a light jog. Then do some dynamic mobility drills like skips, high knees and arm swings to loosen up your hips, ankles and shoulders ready. If you take time to prepare your body for sprinting, you'll run faster and reduce the chances to hurt yourself.
Don't Waste Energy
It’s essential that you don’t waste energy when you run. You need to use everything you have to propel yourself forward. To make your legs move faster, pump your arms, keep your hips steady, your chin in and keep your stride short. You should lean forward slightly too, and land on your midfoot as this will keep help to prevent overstriding.
Try doing 10 x 50m or 10 second maximal sprints with full recovery between each one. Adding this to your workout will improve your conditioning for any sport you play and for your day-to-day life too. As you work through your plan make sure to keep refining your technique to make sure you keep improving.
When you need to mix up your workouts, and really test your speed, try doing some resisted sprints to make you a faster and more powerful sprinter. Hill sprints are a great and fun way of adding resistance to your workouts. Find a moderately sloped hill and do hill repeats.
Lift For Speed
You need to be strong to run fast. Resistance training combined with speed workouts is a great way to improve your power. Focus on exercises such as squats, lunges and deadlifts to get your legs and core stronger. These exercises will help you to recruit the fast twitch muscles that you need to run faster and more powerfully. Try adding strength workouts to your routine 2-3 times per week to really see results.
What you put into your body is also important. For all you runners out there, take a closer look at The Fit Protein to help you strengthen and replenish after a tough sprint session. Also, The Energy Booster to give you the energy you need to push yourself harder. Both products come conveniently packaged in The Performance Collection.