Make Yourself
Run Faster
Running is one of the most popular exercises in the world, and is generally involved in every major sport except golf. Since running is so popular, most people who want to play a sport want to know make themselves a faster runner. Becoming a faster runner will give you an advantage in just about any sport, as well as track meets or everyday play.
Instructions
1. Perform all training at full speed. Many of the greatest athletes talk about performing drills at practice at the highest intensity. Performing all of your running drills at full speed will train your fast-twitch muscles to become more explosive. This explosiveness is what helps to build speed, besides that, performing any drill at less than full speed will not improve your run time.
2. Refine your form. During your full-speed sprint drills, you should also be consciously making an effort to refine your running form if it needs work. Making sure that your form during running is not hindering you by overworking muscles or increasing drag is important. The most popular mistake during sprinting is swinging the elbows from side to side perpendicular to your body (as if you are trying to elbow the people in the lanes next to you on a track) instead of a fluid parallel motion that does not cross in front of the body.
3. Resist the urge. If you don't have the money to buy a parachute to strap to your back while doing sprint drills, a cheaper and effective way to get this same result is to buy a long elastic climbing rope. Attach one end of the rope to a pole or fixture that you cannot displace, while the other end is tied around your waist. Sprint as hard as you can until you feel the resistance of the rope begin to stretch, and keep sprinting until you can go no further ahead and repeat. When your body becomes used to the resistance, you will notice you are getting much faster when the resistance (rope) is removed.
4. Fight against the gravitational pull. Gravity is one of the biggest deciders in how fast you can run in the first place, and many traditional coaching methods on running faster don't address this to its full extent. Weight training for your muscles is important, but only so that you can generate more force from your legs to fight the pull of gravity.
5. Change your routine. Effective training to become a faster runner should never be comfortable. This means that you shouldn't be doing the same exercises over and over again for weeks or months in a row. Try to completely overhaul your exercise routine every 3 weeks so that your muscles and body do not plateau and get used to the exercises without improvement.
Negative repetitions during weight training will help achieve this. The emphasis should be placed on the opposite side of the repetition. For instance, during a normal squat, the emphasis of the exercise is to pushing upwards with your legs in a standing position. A negative repetition for a squat would mean standing up quickly (less emphasis) and sitting down into the squat position slowly.
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