Running is like driving: Everyone has done it and thinks they are pretty good at it. We don't aspire to be Olympic runners, but it's a natural activity and our bodies have some clear ideas on how to go about it. Running long distances is a function of lung and heart capacity; a function of training. However, speed relies on technique. There are three clear ways to lay the foundation for running speed; stretch properly, develop explosive strength and smooth out your technique.
Sprinting or quick running over long distance requires use of your "fast twitch" muscle fibers. These muscles are explosive and release a lot of energy quickly. For this reason, it is crucial that you stretch your quads, your hamstrings, your calves, your gluts and your hips very well for a minimum 20 minutes before and AFTER each workout. If you don't, you can tear or damage tendons, ligaments or muscles and you will be out of training and in a lot of pain.
To run faster, you need to develop the previously mentioned fast twitch fibers. There are several effective, simple exercises that help a lot.
- Put your back to the wall and squat until your thighs are parallel to the floor. Then raise your toes and feet as much as possible until your heels are the only thing touching the ground. Hold until your muscles are burning. Repeat 4 to 5 times.
- Also do stairs, but do them explosively. Spring up the steps, thinking of the motion of a deer springing into action. Don't do it slow or sloppy. If you tire, rest, then begin again when you have the energy to do them explosively.
When you have developed the leg strength to run more quickly, you can begin practicing running. To run more quickly and also to avoid injury, work on several things.
- First, your arms need to pump straight up and down. Make sure you don't swing one arm out to the side or in an arc.
- Second, don't run heel/toe like long distance runners. Run on your toes, springing forward and raising your knees as high as possible in order to develop a long stride.
- Finally, be sure your feet point straight forward so you don't hurt your knees or waste energy with slight twisting or turning in your legs.
That's it. Be careful. Train hard and before you know it the wind is going to be whistling by your ears.
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