Increase running speed

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    Increase running speed

    Hi,

    I need some suggestions for significantly increasing my running speed within 30 days. Idealy things will start about 3 weeks from now.

    From my experience, 30 Days of Cardio Blast really works for me, but what if I am not doing that program?

    It feels like high knees is the key exercise for speed and endurance. I am looking at the 20k high knees challenge, but it will probably be too much for me, because of my knee, mostly, and I am not sure if it is as simple as cranking out thousands of them.

    If I am doing 90 Days of Action, what should I add to my training routine? I am also considering 30 days of Gravity and Spartan Trial.

    Please suggest Darebee workout and not any real sprinting drills like 10 sets of touchdown sprints. I absolutely dread that kind of thing. Thanks!

    #2
    Darebee Sprints guide maybe? Its Darbee,but it has touchdown sprints, sorry. As it was said on this site on different occacions: If You want to run faster/longer, You have to run. But here (end of the page) are some workouts.
    Good luck
    Andi

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      #3
      Originally posted by Andi64 View Post
      Darebee Sprints guide maybe? Its Darbee,but it has touchdown sprints, sorry. As it was said on this site on different occacions: If You want to run faster/longer, You have to run.
      Thanks for the link. Yea I just don't want to see stuff like "just do 10 sets of 5 rounds 50m sprints."

      My feeling is that those many high knees train your hip flexors so they become not only strong (making your legs light) but also accustomed to moving fast. I am thinking about doing march steps but I'm not sure if it will have the same effect as high knees.

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        #4
        Added another link. Workouts at the end of the page.

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          #5
          Andi64 I enjoy high knees, and Cardio Blast is on the list but I think if I can't complete the program before the competition I rather do something else. I will most likely have less than 30 days after I finish the current program.

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            #6
            Originally posted by Andi64 View Post
            Added another link. Workouts at the end of the page.
            How often should I do Run Faster? Once a week?
            I have been squating and doing hip strengthening exercises, too. I have become more explosive, by the way.

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              #7
              Sorry, but I cannot answer that. For me it loooks like somerhing I would do daily as a warmup. We have all different fitness levels and goals
              Andi

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                #8
                Thanks for talking and the suggestions though Andi64

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                  #9
                  Reading the last paragraph, I'm sure you've already had a look into the "sprintathlon", but I link it here in case that in the future some new users with the same question.



                  >>>> Edit.
                  Maybe you could add to your current routine, some of the "firsts parts" of "Cardio Trim"?

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                    #10
                    If you are looking for an indoor activity. Walldrives are good to improve your speed (pushing against the wall gives some resistance). I do them once or twice a week in all kind of (interval) variations. 5 * (10s walk / 10s run / 10s sprint) + 30 sec rest.... and others. You can also follow the sprintathlon timings. When the weather is bad you do the walldrives otherwise you go outside for normal sprinting.

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                      #11
                      Cabriel Yes I have seen that. I might do high knees instead of the sprint. I like that Cardio Trim idea, too, or that can be my next program.

                      Thanks!

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                        #12
                        Originally posted by kandy View Post
                        Thanks for the link. Yea I just don't want to see stuff like "just do 10 sets of 5 rounds 50m sprints."

                        My feeling is that those many high knees train your hip flexors so they become not only strong (making your legs light) but also accustomed to moving fast. I am thinking about doing march steps but I'm not sure if it will have the same effect as high knees.
                        I'm curious. You don't want to see stuff like "Do 10 sets of 5 rounds of 50 meter sprints."

                        Why not? There's a thing called exercise specificity. To run faster, you practice running faster. Do sprints. That will put your body directly into the situation where you're running and it will help you develop the strength of the muscles used. You build efficiency.

                        It's basically saying, "How do I get better at making omelets?" "Well, practice grilling steaks because that's cooking-related and you're flipping things, like steaks, and you have to flip omelets."

                        If you don't like the answer: "To run faster you should practice running faster instead of doing other stuff," that's fine. Obviously, you can do what you want for a training plan. Marching in place is must moving your legs up and down. You're not pushing off the ground, driving your body forward, and you're not performing the exercise you want to improve.

                        Push-ups don't help swimming; swimming helps swimming.

                        High knees don't help sprinting; sprinting helps sprinting.

                        Do what you want but when you don't make the significant gains you're looking for and you're not running much faster, don't ask why. I'm not the only one on this thread that's telling you this.

                        Good luck, and I mean it. I hope you find your answer.

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                          #13
                          Warmaker Sorry but it's exactly the kind of post I don't want to see, and I know someone is going to write it. I really don't need you telling me push-ups don't help swimming, or running help sprinting.

                          High knees did help me run faster in the situation I need. I am not doing the sport of sprinting.

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