can you become faster at running?

Question

this may be a dumb question but is it possible to become faster at sprints and just running? or are you kinda stuck as fast as you can go? if so how do you get fasteR?

Answer 1

You need to do some faster running to get your body used to running faster. Here are some workouts:

*Traditional Tempo Run:
Nothing fancy here. After a 2-mile warmup and some strides to loosen up your legs, just get out there and roll at tempo pace. Avoid the temptation to check your watch too soon. Be patient and get into your rhythm before you assess your pace. If you're fatiguing so much that you're slowing down toward the end of this run, you started too fast. A traditional tempo run lasts for at least 20 minutes and maxes out at about 35 minutes. But remember: Your tempo pace is one that you could maintain for up to an hour if it were a race.

Start with tempo runs that are about 2 miles and add a half-mile every 2 weeks until you hit 4 miles. Faster runners (those who can cover more than 4 miles in 35 minutes) can extend tempo runs beyond 4 miles by giving themselves a mini-break at the halfway mark. By taking a 30- to 45-second breather (by jogging very slowly) in the middle of the run, you can extend tempo runs to 5 or 6 miles without the enormity of the distance psyching you out. So, instead of a 5-mile tempo run, think of it as two x 2.5-mile tempo runs with a 45-second recovery break. The 45-second rest will be enough to give a psychological break without letting your heart-rate or blood-lactate levels totally recover. As the weeks progress, you can continue to diminish the mini-break until it no longer exists, and you're running 6 miles of pure tempo.
When you finish your tempo run, cool down with an easy 2 miles.


*Double Tempo Run:
In this workout, you give yourself a substantial recovery period of 5 to 7 minutes sandwiched between two tempo-paced runs. Once again, warm up by running 2 miles and doing some strides. Then do a 15-minute tempo run. While this initial tempo run is hard enough to fall in the tempo-run effort zone, it should feel like it's more on the comfortable side of the comfortable-hard effort scale.

After a recovery jog of 5 to 7 minutes, run a second tempo run of about the same length. The pace of this second tempo run should be slightly more aggressive and feel like it's more on the hard side of the comfortable-hard effort scale. Part of this perception will be from the fatigue induced by the previous tempo run, and part because you're actually running a little faster. As you get stronger, you can extend the length of each run until your total time at tempo pace reaches 45 minutes.

The advantage of this type of tempo workout is that with the lengthy recovery period between the two runs you're able to run more overall volume at tempo-run pace. This means you'll spend more time working at your lactate threshold.


*Tempo Run 1000s:
As the name indicates, this workout consists of 1000-meter repeats done at tempo-run pace with 60 seconds of recovery between them. I often call them Mexican 1000s as Mexican marathoning legend German Silva and his training buddies ran these repeats once a week leading up to his back-to-back victories in the New York City Marathon. Silva and his crew would run up to 15 repeats on a dirt track at 9,000 feet in Toluca, Mexico.

Start with six 1000-meter repeats and add one per week until you can run eight to 10 comfortably. Don't exceed 12 repeats unless you plan on winning the New York City Marathon. And don't be put off by the fact that this workout is done on the track. It's still more of a controlled tempo run than a speedy interval session because of the pace.

This is a good tempo workout for inexperienced runners who might have a hard time running evenly for a 5- or 6-mile traditional tempo run. Or run tempo 1000s every 2 to 3 weeks in place of a more standard tempo run to add variety to your tempo training.

Answer 2

Well, I assume you are doing some sort of running now. You still need the distance training to help carry you through 4 quarters of punishing hits and still need to race down the feel in the 4th quarter to score the game-winning touchdown. For you, I recommend 2-3 miles of gentle jogging ever day with 3-5 miles on Saturday. Skip sunday as your rest day. Also, you should be running 50-yard, 100-yard, 150-yard and 200-yard sprints. Yes, you need to run long as this will keep your leg turn-over going when the defensive back are unabvle to keep up. Concentrate on the shorter items but still do a couple long items as you never know when you will need the long speed. Try doing 6 x 50-yd sprints (about 85% full speed), 5 x 100-yd (75-80% full speed), 4 x 150-yd sprint (65-70% full speed) and 3 x 200-yd sprint (50-60% full speed). By the way 200-yd is half a lap around the local high school track. Also, try doing stadium stairs where you do 3-times up at easy effort, 3-times up at medium effort, and 3-times up at hard effort. Keep the weight lifting up. DRINK a lot of fliuds (water and sprots drinks during the work-outs, juices at home like orange and tomato juice). Don't be discourage if you don't get the blazing speed. The speedstars still need the big running backs to lead them by blocking out the linebackers so the speedsters can zoom by. Yeah, a lot of work but ask any top NFL running back and they will tell you it takes a lot of work to stay on top in today's game. Luck to you this season.

Answer 3

Definitely. It has been told that we have different types of Muscle fibres,

Fast twitch fibres. We all have these, sometimes we are genetically different, so it gives us advantages and disadvantages.

On the training, Fartlek training which is "Speed Play" will help you improve your speed!

With the training you do;
is it for speed? or Endurance events?

The more speed-activities, the more you are training with your muscles.

Always train, with a warm up, strech the muscles, so you are allowing them to improve, no lactic acid (which makes the muscles achy) can harm them.

Warm down after an activity and then strech the muscles so then you dont injure yourself!

It isnt a dumb question =] thats how i trained my sprinting!

if your doing a track event, try and improve your reaction time too!

hope this helps

Answer 4

yes you can get faster you just have to run a lot like u wont run one day for 20 minutes and be faster the next day u have to work hard and trust me you will improve like this year in cross country i was most improved cuz at first my mile time was 9 13 then i got it to 7 34

Answer 5

for distance you should just practice running longer during the days, run about 25-40 miles a week, excluding competition, and speed work outs. for sprints, practice form. knees high pumpping your arms strait ahead and fast. work out about 2-3 times a week on legs, and chest. also eat healthy, and don't smoke.

Answer 6

Of course it's possible to get faster in running! All you need is a lot of practice, a nice balance of nutrients, endurance(especially in sprinting), and whole lot of faith, heart, and speed! =)

Answer 7

course u can get faster at running.u just need to practice regularly and sincerely.warming up before running is a must.daily exercise also help.

Answer 8

yes it is, basically u keep pushing your threshold for long distance runners and push your maximum speed.

to increase thresholds run tempo runs for about 3 miles give or take at about 80 % roughly ur 5k pace except without adrenaline

to increase maximum speed get explosive strength in your legs by making them stronger anyway possible and then just attempt to run as fast as possible for 100m frequently

Answer 9

well you see my mom is kinda good with this stuff and what she does to me is when i run the mile or 2 miles or 3 miles or w/e she makes me hold something whether its milk cartons to basketballs but the point is that its supposed to help u run faster becuz if u can run fast wen holding something u can run faster when ur not holding it and it really works lol but idk different people different ideas but its not gonna kill u to try ;)

Answer 10

Of course you can get faster, Lech, but you have to be specific in your training. For ex, where are your training & ability now? What distance do you want to get better at??