If you are passionate about running and practice it frequently, you should know that incorporating speed routines into your workouts has a large number of benefits: in addition to progressively improving your performance, you will be able to burn more calories and add intensity to your running outings. But, to do it correctly and avoid the dreaded running injuries, it is advisable to take a series of precautions before making the big leap to speed routines for runners. Here are the steps you must follow to add speed to your workouts and improve yourself every day in this sport. Here we go!
How to incorporate speed when you run
You don’t have to be a running expert to incorporate these types of routines into your workouts. Of course, you must have a good physical shape and be very constant to achieve your goals when before and without injuring yourself. How to do it? These tips will help you:
1. It has a good technical base
If you are a beginner runner or have not run for a long time, it is advisable that you resume the routine of going out for a run (between 3-4 times a weeks) for at least 3 months before starting to work the speed in your workouts.
2. Choose the best route and the best surface
During sprinting sessions, try to plan a running route that is away from traffic and find a path without obstacles that could prevent you from completing your workout. Believe it or not, you will run faster on a road without potholes or on a path without stones that obstruct the passage. It is also important that you carefully choose the running surface according to your footprint and your training objectives.
3. Always hot!
Even if you are lazy or short on time, it is essential that you dedicate 10 to 15 minutes to activate the muscles and joints with a previous warm- up, especially the lower extremities. With this, you will get your heart rate and temperature to increase slightly, thus warming up your muscles and preparing them to give it their all during your training session. Experts also advise hamstring and calf stretches to ease leg stiffness and effectively prepare them for the session.
4. Don’t start too fast
Make no mistake: adding speed to your running is not synonymous with running faster. In fact, this is a very common mistake among beginning runners. Try to do small speed intervals when you run, ideally when you have already been running for 15-20 minutes. We also advise you to do a speed session a week if it is the first time you do it to go little by little and not injure yourself.
5. Bet on training in series
The short series are ideal for improving your running gaits and also for learning to play with the pace of the race, the amounts and the recovery time. An example of a series when running (for training a 10k) would be the following:
- Number of series: 20-25
- Rhythm: 5-15 seconds
- Recovery: 40-45 seconds
6. Tones the core
We already talked in another post about the importance of strengthening the core, something that we can also refer to add speed to your running workouts. Improving the condition of your core will help you send energy much more directly to your legs and run faster.