Improve Running Speed in Five Steps

Why do Some People Fly Past the Rest? Exploring the Science of Speed 

Question from Jon, age 14, Macon, Georgia 

Watching world-class sprinters, it's hard not to wonder what sets them apart. Their speed seems almost superhuman, like driving a car at full throttle down a quiet street. But how do they do it? Is it just natural talent, or can anyone train to be that fast? 

The answer lies in a fascinating mix of inborn traits and the way you train your body. While your genes play a major role, there's still plenty you can influence. 

As pediatric exercise scientists, it's our job to understand how kids can develop healthy habits – including the potential for speed! And the great news is, even if you weren't born with a sprinter's physique, the right training can make a big difference. 

The Muscle Factor 

Your muscles are the engines that power your movement, and they hold one of the keys to understanding speed. Inside every muscle are thousands of tiny fibers, and they come in two main varieties: fast-twitch and slow-twitch. 

Think of fast-twitch fibers like little rockets. They're big and powerful, giving you explosive bursts of speed for short periods. That's the sprinter's secret weapon! The downside? They fizzle out quickly. 

Slow-twitch fibers are kind of the opposite. Smaller and less powerful, they're built for endurance. Distance runners rely heavily on these fibers to keep going mile after mile. 

The genes you inherit play the biggest part in deciding how much of each fiber type you possess. However, smart training can teach you to get the most out of the muscles you have. 

Mind Over Matter 

Believe it or not, your brain is a crucial player in your running game. It sends the instructions that tell your muscles what to do - everything from the length of your stride to the way you swing your arms. 

The cool thing is, you can train your brain to optimize your running technique. This means focusing on things like good posture, finding a comfortable stride that doesn't waste energy, and maximizing the way your whole body works together. Fine-tuning these elements can lead to big boosts in speed. 

The more you train, the better those brain-muscle connections become. So, as your running skills develop, don't be afraid to challenge yourself and push for even more speed. 

Busting Speed Training Myths 

You'll find tons of advice online about becoming faster, but beware – not everything you read is accurate! Let's look at a few common misconceptions: 

Myth 1: Always train at your absolute maximum speed. False! Short breaks for recovery actually help you get more out of your workouts. 

Myth 2: You've got to lift heavy weights to run faster. Not true! Bodyweight exercises and moderate weights are often enough to build the core strength that supports speedy running. 

Myth 3: You missed your chance if you didn't start track as a little kid. Wrong! Building a diverse athletic background early on gives you a fantastic foundation for developing speed later in life. 

Myth 4: Training for speed is no fun. Absolutely false! Games, challenges with friends, and even homemade obstacle courses can turn speed training into a blast. 

The key is to find activities that help you develop speed-boosting skills, and find ways to make them enjoyable. With a dash of natural ability and a whole lot of dedication, who knows what you can achieve 

Training Strategies for Unlocking Your Speed Potential 

So, you want to outrun your friends and maybe even break some personal records? While your "speed destiny" is partially written in your genes, there's so much you can do to reach your full potential. Let's dive into specific training tactics! 

It's Not Just About Running 

One of the biggest surprises for many people is that becoming a faster runner doesn't mean endless miles on the track. Strength training plays a vital supporting role. However, we're not talking about becoming a bodybuilder. Functional strength exercises target the muscles that directly impact your running performance. 

Think of moves like planks, squats, lunges, and push-ups. These types of exercises strengthen your core, legs, and even your upper body (those pumping arms matter!). A strong foundation allows you to generate more power with every stride. 

Skill Work Pays Off 

Have you ever watched elite sprinters closely? They make it look effortless, but there's incredible technique behind their speed. Mastering proper running form takes practice, but it has immense benefits: 

Tall and Relaxed: Aim to run with good posture - imagine a string gently pulling you upwards. A hunched or tense body wastes energy. 

Efficient Stride: Experiment to find a stride length that feels natural. Overstriding can actually slow you down. 

Light on Your Feet: Focus on quick, springy steps, landing lightly and minimizing your contact time with the ground. 

Power Arms: Your arms act as counterweights to your legs. Keep them relaxed and pump them forward and back in rhythm with your stride. 

Spice Up Your Workouts 

Training doesn't have to be a chore. Here are a few ways to turn it into an exciting challenge: 

Hill Sprints: Find a good slope and tackle short bursts uphill. This builds explosive leg strength and strengthens your lungs. 

Agility Drills: Ladder drills or cone weaves improve coordination and quick footwork. 

Playtime with Purpose: Tag, relay races, or even playground obstacle courses develop speed and agility in a fun way. 

Fueling Your Speed 

You can't out-train a bad diet. Think of food as your body's premium fuel. Eating a balanced diet full of whole grains, fruits, vegetables, and lean protein gives your body the resources it needs to train hard and recover quickly. And don't forget the most important nutrient of all: water! Staying well-hydrated is crucial for performance. 

The Importance of Rest 

Pushing yourself is great, but your body also needs time to rebuild and get stronger. Make sure to include rest days in your training schedule, and listen to your body. If you're feeling overly tired or sore, it might be time for an extra day off. 

The Road to Success is Paved with Patience 

Improving your speed takes time and consistent effort. There will be plateaus and days where you feel frustrated. But remember, even small improvements are worth celebrating! Track your progress, whether it's timing your sprints or just noticing that you feel a bit faster each week. 

The joy of running is that there's always a new goal to chase. Keep learning, keep training, and most importantly, enjoy the journey! 

The Power of the Mind 

We often think of athletic performance as purely physical, but your mind plays a surprisingly powerful role in how fast and effectively you run. Here are some ways to harness your mental strength: 

Visualization: Take a few minutes before your runs to picture yourself moving at your desired speed. Imagine your body feeling light, your stride strong, and crossing the finish line triumphantly. This technique primes your brain for the effort you're about to make. 

Positive Self-Talk: Instead of letting doubts creep in ("I'm too slow"), replace those thoughts with empowering statements ("I'm getting stronger every day"). Your inner voice can be a powerful motivator. 

Focus on the Present: During a run, it's easy to fixate on how much distance is left or what place you're in. Try to focus your mind on the present moment – the rhythm of your breath, the feeling of your feet hitting the ground, and the simple act of forward motion. 

Embrace the Challenge: There will be tough workouts. Instead of fearing them, try to see them as opportunities for growth. Remind yourself that pushing through those difficult moments is how you get faster. 

Staying Injury-Free 

The worst enemy of any runner is getting sidelined by an injury. Here are some tips to keep your body healthy and happy: 

Warm-up and Cool-down: Never skip these crucial parts of your workout! A gentle warm-up, like light jogging and dynamic stretches, prepares your muscles and joints for hard work. Cooling down with static stretches helps improve flexibility and reduce soreness. 

Listen to Your Body: Pain is a signal that something's wrong. Don't push through serious aches – it's better to rest for a day or two than risk a long-term injury. 

Cross-Training: Mixing it up with activities like swimming or biking gives your running muscles a break while still maintaining fitness. 

Proper Gear: Well-fitting running shoes are essential! Visit a running specialty store for advice on finding the right shoe for your foot type and stride. 

Inspirational Figures 

Sometimes, seeing others achieve greatness can ignite something within ourselves. Throughout history, there have been countless incredible runners pushing the boundaries of human speed. 

You've got the legendary Usain Bolt, the undeniable king of the sprint. Then there's Florence Griffith Joyner, whose electrifying 100-meter world record still stands decades later. And don't forget Eliud Kipchoge, the marathon master who broke the magical 2-hour barrier. 

Let these athletes, and countless others, fill you with awe and a hunger to chase your own goals. 

Everyone's Journey is Different 

It's important to remember that there's no single path to becoming a faster runner. Some people see dramatic results quickly, while others progress more gradually. The key is to focus on your own journey and acknowledge your improvement. 

Don't compare yourself to others. Celebrate your victories, whether it's shaving a second off your best time or completing your first long-distance run. Consistency and determination, sprinkled with a whole lot of enjoyment, are the true recipe for success in reaching your running goals! 

Speed Strategies: Tailoring Your Training for Different Distances 

While the fundamental principles of getting faster apply to all runners, there are nuances to your training depending on whether you're aiming for short bursts of speed or long-distance endurance. 

The Sprint Zone 

If your goal is to leave everyone in the dust over short distances (like the 100-meter or 200-meter dash), here's where to focus your training: 

Explosive Power: Sprints require maximum power output in short bursts. Exercises like plyometrics (think jump squats and box jumps), hill sprints, and short interval runs build that explosive capacity. 

Strength with Speed: Weight training becomes more important for sprinters. Focus on compound exercises (squats, deadlifts, sprints with weighted sleds) that target power. 

Perfecting Technique: Even tiny adjustments in form make a big difference over very short distances. Practice drills to hone your start, acceleration phase, and stride turnover. Recording yourself running can be helpful for spotting areas to improve. 

The Middle Ground 

For middle-distance events (like the 400-meter or 800-meter), you need a blend of speed and stamina. Your training should include: 

Speed Endurance: This is the ability to maintain a high pace over a longer sprint. Workouts like 200-meter or 400-meter repeats with short rest breaks build this capacity. 

Threshold Runs: These runs are done at a comfortably hard pace – the kind you could sustain for about an hour. This increases your body's ability to handle the buildup of lactic acid, which causes muscle fatigue. 

Strength and Power: These elements are still crucial for middle-distance runners, but workouts can be slightly less intense compared to sprint-focused training. 

The Long Haul 

Marathon runners and other endurance athletes live in a different training world. Their focus is on: 

Aerobic Efficiency: Your body's aerobic system is what fuels you during long runs. Long, slow runs gradually improve your body's ability to utilize oxygen and conserve energy. 

Building Mileage: Endurance runners need to gradually increase the distance they can comfortably run. This requires patience and careful planning to avoid injury. 

Mental Toughness: Running for hours on end is as much a mental challenge as a physical one. Long runs help build the focus and grit needed for race day. 

Fueling Strategies: Experiment to find what foods and hydration plans work best for your body during long runs. This can make or break your performance. 

It's Not Just About Distance 

Even within the same distance, different race formats require strategic adjustments. A 5K on a track and a 5K cross-country race demand slightly different approaches: 

Track Races: The flat, even surface of a track allows for more focus on pure speed and maintaining a consistent pace. 

Cross-Country Races: Hills, uneven terrain, and changes in footing demand agility and adaptability. Incorporate trail running and hill work into your training. 

Finding the Perfect Plan 

There are countless training resources available online and in running books. The key is to find a plan that fits your goals, experience level, and time commitment. Don't be afraid to experiment and adjust things along the way as you learn what works best for your body. 

The Joy of Speed 

Whether you dream of winning races or simply experiencing the thrill of moving faster, the pursuit of speed is a rewarding endeavor. Beyond the physical benefits, faster running can boost your confidence, teach you discipline, and open doors to an active community. 

Setting Goals and Staying Motivated 

Here are some tips for staying on track with your speed training: 

Realistic Goals: Begin with small, achievable targets. For instance, aim to shave a few seconds off your mile time, or run a set distance without stopping. 

Tracking Progress: Keep a training log or use an app to see your improvements over time. This acts as tangible evidence of all your hard work. 

Find a Running Buddy: Having a training partner adds accountability, a bit of healthy competition, and makes workouts more fun. 

Join a Group: Many cities have running clubs or groups for all levels. This offers camaraderie and support from like-minded people. 

Change of Scenery: Don't be afraid to switch up your usual routes. Explore new trails, parks, or neighborhoods for a fresh perspective. 

Reward Yourself: Set non-food rewards when you reach milestones. Perhaps treat yourself to new running gear or a post-race massage. 

Remember Why You Run 

There will be days when motivation dips. It's important to remember your "why." Do you love the feeling of freedom when you run? The satisfaction of setting a new personal record? The supportive community of fellow runners? Tap into that deeper motivation to keep you going. 

Embracing the Process 

Improving your speed is a journey, not a destination. There will be setbacks and plateaus along the way – it's all part of the process. Keep focused on the following: 

Consistency is Key: Progress happens gradually through regular training rather than occasional bursts of intense effort. 

Listen to Your Body: Balance hard workouts with rest and recovery days. It's during those rest phases that your body gets stronger. 

Enjoy the Journey: If you find yourself dreading your runs, it's time to shake things up! Play running games, explore new routes, or try a different type of workout. 

You Have Speed Potential 

Everyone has the ability to become a faster runner, regardless of your starting point. While natural talent plays a role, dedication, smart training, and a positive mindset can take you surprisingly far. 

Imagine the person you could become: stronger, healthier, and capable of crossing finish lines faster than you ever imagined. The potential is within you – it's time to unleash it!