Many people are concerned with the question, “how do I become a fast runner?” “What can I do and how do I plan my training to become a speed runner?” Well, your desires can actually come true if you are determined, focused, and disciplined. As we all know, a runner who fails to train is doomed to get injured and might destroy their career. Also, a runner who also doesn’t plan his/her training might end up frustrated and never reach their desired potential. In this article, we will unravel the dos, don’ts, and how to plan your work out training sessions to achieve your goal as a fast runner.
There are many techniques out there that runners or anyone who wants to speed up their running sessions can adapt, many works, and others might not. But these following techniques have been tried and tested and are effective for improving how to become a fast runner. These techniques are:
- Fartleks Training
- Observe your techniques and focus on the result
- Focus on strength and agility building
But before you perform any of this technique, Make sure you know your fitness and health. For example, suppose you are an asthma patient. In that case, it will be advised that you consult your doctor and ensure you take all the necessary precautions. Once all of this is cleared, you can begin this training technique to achieve your desired goals.
Fartlek Training
Are you also curious about what fartlek means? Well, it is a Swedish term that means speedy play. This technique involves the runner to run fast as much as possible and also as slow as possible. The runner intermixed both fast running and slow running.
So, how does teasing running technique helps to become a fast runner? Have you heard of a term called “lactate threshold”? It is a substance produced in the body, and it converts food into energy. When running, either as fast as possible or low, the body produces lactate that supplies energy to the muscle. When this lactate production continues, the runner will be fit to continue with the race without being tired. But when the running becomes intense either by running fast or for too long, the body might require a lot of lactate. At this time, if the amount of lactate the body requires does not equal or even more than the lactate production, the runner will experience fatigue and will not be able to continue.
With Fartlek training, you can increase the lactate threshold by running fast to a stage where the body energy needed equate slightly to the lactate production. This can help to be able to run fast and also run for a longer period.
Observe your techniques and focus on the result
There are many techniques that can help improve how fast you can run, but as stated earlier, not all work for each individual. However, keep track of your record and observe if it is really working for you. Also, when carrying out your training sessions, take note of this following:
- As much as possible avoid heel strike: Heel strike is like applying a brake to a car at high speed, imagine the effect it has on the brake pad. Likewise, when you heel strike, you waste a lot of energy that can see you through the next stage. It is advisable to strike with your midfoot.
- Increase your foot turnover rate: It is important to know the number of steps you take per minute. To know this, count the number of times your foot hits the ground in a minute and multiply by two to determine your turnover rate. The best turnover rate for runners is about 180 per minute, but if you can’t reach this, don’t beat yourself up; just strive to reach a value close to this.
- Take a video recording of your training sessions: To observe your form and techniques you need to improve on, take a video recording of your training session.
Focus on strength and agility building
To become a fast runner, it is important to build your strength and endurance level; this will give you the power and serve as a backup generator to your body when running. You can perform plyometric exercises like box jumps, skipping, single-leg hopping, broad jumps, etc.
On the final note, ensure you do not train more than your body can take. So keep the training modest and not too intense.
