How do i increase my speed in running.?

Question

i used to be a really slow runner. no lie.

and now im about average.

How can i be a fast runner.

i need a workout routine. plz help.

ps no bike riding.

Answer 1

do squats, theres always going to be different workout reutines and schedules and such and such, while those are absolutely fine and work, nothings going to help your sprinting better then pure leg strength,and dont worry about it stunting your growth or weakening your mobility, they will do nothing but HELP you.

Answer 2

do you run distance or sprint

in both you need to just run more

just do what you did to go from a slow runner to an average runner because you are faster now... right?

look these types of workouts up on google

1.fartleks or speedplay

2. long runs

3.speed workouts

4. tempo runs

these four types of workouts will definitely increase your speed

Answer 3

What is speed? It is the ability to reach a high velocity of movement in whatever mode of locomotion – running, cycling, skating swimming etc.

Very often, agility is more relevant to successful sports performance than all-out speed. Agility is the ability to explosively brake, change direction and accelerate again.

Another element of fitness closely related to speed training is speed endurance. Many athletes must maintain a high velocity for longer than 6 seconds or produce repeated sprints with minimal rest periods in between.

The combination of speed, agility and speed endurance an athlete requires is determined by his or her sport. But regardless of the event, there are several modes of training that are integral to developing a ‘fast’ athlete:

A typical speed session might consist of 5 sets of 10 repetitions in total. You could do 1 set of each of the speed training drills below or choose 3 drills and do 1-2 sets of 10 sprints for each.

Try to keep a work to rest ratio of 5:1. For example a 6 second sprint should be followed by approximately 30 seconds walking recovery.

Speed training drills are best performed when you are fresh. Don't attempt these drills after a long endurance run or a heavy strength training session for example.

It goes without saying that you should be fully warmed up before starting a speed training session. Do at least 10 mins light aerobic exercise followed by some dynamic stretches.

Avoid static stretcing in the warm up. These are best left until the end of the session when increasing/maintaining flexibility is important.

Speed Training Drills

Drill #1 - Bounding

This is a plyometrics exercise. Along with a strength training program, plyometrics will help to improve your sprinting power.

1. Jog into the start of the drill for forward momentum.

2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.

3. Repeat with other leg and arm.

4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Drill #2 - Alternating Strides

Speed training drills like these help to develop foot speed and co-ordination. 1. Set up a series of cones in a straight line. The first 10 cones should be about 1 meter/yard apart. The next 10 should be 2 meters/yards apart.

2. From standing start sprint the total length of the cones taking one step between each marker.

3. The cones close together will encourage faster, shorter strides. You can gradually decrease the distance between cones as you progress. Walk slowly back to the start to recover.

Drill #3 - Alternating Starts

The basis of these speed training drills is a 10-20 meter/yard sprint. You should focus on accelerating as quickly as possible by powering away with your arms and legs. If your sport involves reacting quickly from different starting positions (as most sports do) try to vary the starting position. Examples include doing a press up then sprinting, sitting on your hands, lying face down, doing 5 squat jumps before sprinting etc.

Drill #4 - Accelerating Sprints

This drill requires you to mark out distance of about 100 yards/meters where you can sprint in a straight line. You also need to mark a halfway point either with some landmark or a mark on the ground. Starting at one end, gradually accelerate to reach full speed at the halfway point and continue to sprint to the end. Slow down gradually to a jog, turn and walk/jog back to the start. Speed training drills like these help to develop speed and power endurance. Remember though the emphasis should be on the quality of the sprint so allow plenty of time to recover as you walk between sprints.

Drill #5 - Weave In/Weave Out

This is an excellent drill for developing lateral (sideways) agility.

1. Place 4 cones in a straight line about 3 yards/meters apart.

2. In between each pair of cones place another cone about 3 yards/meters to the left.

3. Sprint from one cone to the next touching each one with your hand.

4. Try to take quick side steps, rather than turning to face the marker and running forward.

try these out it should help keep up the good work !