Even to the biggest sports fan and fitness geeks, running has no charm. Some people don’t understand why it is even included in sports. Apparently, most people think there are no variations in running techniques. Fellow readers, let’s not form an opinion yet. There is more to running than meets the eye. It’s an incredible sport that can keep you hooked forever and I mean it not just for the fitness lovers but also for non-runners who are uncertain about adopting running techniques.
For a casual runner, sprinter, or a distance runner, there are some means to make the sport more fun. If you wish to gain speed in running or for other sport, there are some steady drills to enhance performance.
Running uphill
This is a special something for sprinters. Pick a steep hill but before going up, take a 10 minutes warm-up jog. Run uphill as fast as you can and lower your pace while coming down. Repeat this exercise at least 5 times. In this case, the sprinters can pick a hill with more steepness while the distance runners can pick hills comprising a longer stretch of land.
Fartleks
Interval training or fartlek are done on tracks with known distance. In this, you have to cover 400 m distance or 800m with the fastest pace possible. Or the sprinter can jog for the 200 m distance and then continue the rest of the distance in sprinting. On the flip side, distance runners only need segments of speeding in their total running distance. Distance runners are expected to maintain a comfortable pace during the run but add some intervals of high speed in between.
Squats
Squats are wonderful exercises part of strength training. They offer immense physical strength which leads to better speed. Most squat exercises involve your whole legs, back and core muscles. For sprinters, it is recommended to take more weights with fewer repetitions but when it comes to distance runners, they are more concerned about endurance. So they can take lighter weights but continue the drill for long.
Running downhill
Once you are in control of your running, this will be a good technique to gain speed. Try not to watch each step but start running with your feet rolling and increase the pace with every time. Downhill running is usually effortless but you will have a faster stride in order to practice for sprinting.
For a casual runner, sprinter, or a distance runner, there are some means to make the sport more fun. If you wish to gain speed in running or for other sport, there are some steady drills to enhance performance.
Running uphill
This is a special something for sprinters. Pick a steep hill but before going up, take a 10 minutes warm-up jog. Run uphill as fast as you can and lower your pace while coming down. Repeat this exercise at least 5 times. In this case, the sprinters can pick a hill with more steepness while the distance runners can pick hills comprising a longer stretch of land.
Fartleks
Interval training or fartlek are done on tracks with known distance. In this, you have to cover 400 m distance or 800m with the fastest pace possible. Or the sprinter can jog for the 200 m distance and then continue the rest of the distance in sprinting. On the flip side, distance runners only need segments of speeding in their total running distance. Distance runners are expected to maintain a comfortable pace during the run but add some intervals of high speed in between.
Squats
Squats are wonderful exercises part of strength training. They offer immense physical strength which leads to better speed. Most squat exercises involve your whole legs, back and core muscles. For sprinters, it is recommended to take more weights with fewer repetitions but when it comes to distance runners, they are more concerned about endurance. So they can take lighter weights but continue the drill for long.
Running downhill
Once you are in control of your running, this will be a good technique to gain speed. Try not to watch each step but start running with your feet rolling and increase the pace with every time. Downhill running is usually effortless but you will have a faster stride in order to practice for sprinting.
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