As runners, we are always looking for ways to run faster, for longer.
If you are tired of getting out of breath before hitting your running goal, it’s time to tweak certain aspects of your training regime. Regardless of which stage you are at right now, you can still improve how fast and for how long you run, by having the right plan in place.
In this article, we will cover 7 proven methods to help you boost the effectiveness of your running performance by increasing both speed and endurance. Implement these methods and you will be on your way to achieving new PB’s.
Sounds good? Let’s do this.
1: Sprint Interval Training
Sprint interval training, involves alternating between running at top speed for short periods (30 seconds to 2 minutes) and jogging at a steady pace during recovery periods (1 to 3 minutes).
A sprint interval training session should last from between 20 and 45 minutes.
The short bursts of speed will help activate the fast-twitch muscle fibres that are needed for faster running.
A Research study conducted at the Unveristy of Zagreb, has proven that sprint training will help improve speed and explosive performance in athletes.
For beginners, sprint at top speed for 30 seconds and jog for 2-3 minutes.
For advanced runners, sprint for 1 to 2 minutes and jog for 1 minute.