{"id":9416,"date":"2019-11-16T11:40:00","date_gmt":"2019-11-16T10:40:00","guid":{"rendered":"https:\/\/www.leggingbay.com\/how-to-improve-running-speed\/"},"modified":"2019-11-16T12:58:57","modified_gmt":"2019-11-16T11:58:57","slug":"how-to-improve-running-speed","status":"publish","type":"post","link":"https:\/\/www.leggingbay.com\/can\/how-to-improve-running-speed\/","title":{"rendered":"How to Improve Running Speed"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k0gxhw4p-1095060b649faa90e57552502db5dd3e\">\n.avia-image-container.av-k0gxhw4p-1095060b649faa90e57552502db5dd3e img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k0gxhw4p-1095060b649faa90e57552502db5dd3e .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k0gxhw4p-1095060b649faa90e57552502db5dd3e av-styling-no-styling avia-align-center  avia-builder-el-0  el_before_av_two_third  avia-builder-el-first '  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1500px) 100vw, 1500px\" \/><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-20j7f6-073a31e31fb204a9b92e50318b30e166\">\n.flex_column.av-20j7f6-073a31e31fb204a9b92e50318b30e166{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-20j7f6-073a31e31fb204a9b92e50318b30e166 av_two_third  avia-builder-el-1  el_after_av_image  el_before_av_one_third  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k31gtpoa-89a1d54fb7a37e90bf8cf518a06d9ada\">\n#top .av-special-heading.av-k31gtpoa-89a1d54fb7a37e90bf8cf518a06d9ada{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-k31gtpoa-89a1d54fb7a37e90bf8cf518a06d9ada .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-k31gtpoa-89a1d54fb7a37e90bf8cf518a06d9ada .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-k31gtpoa-89a1d54fb7a37e90bf8cf518a06d9ada av-special-heading-h1 blockquote modern-quote  avia-builder-el-2  avia-builder-el-no-sibling '><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >How to Improve Running Speed<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-h81bm-16caec8b9ab49e250f834c2e9e8ac295\">\n.flex_column.av-h81bm-16caec8b9ab49e250f834c2e9e8ac295{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-h81bm-16caec8b9ab49e250f834c2e9e8ac295 av_one_third  avia-builder-el-3  el_after_av_two_third  el_before_av_one_full  flex_column_div av-zero-column-padding  '     ><div  class='av-social-sharing-box av-2um0wi-a891b54091a76cd90ea31f078703bb5f av-social-sharing-box-default  avia-builder-el-4  avia-builder-el-no-sibling  av-social-sharing-box-fullwidth'><div class=\"av-share-box\"><h5 class='av-share-link-description av-no-toc '>Share this entry<\/h5><ul class=\"av-share-box-list noLightbox\"><li class='av-share-link av-social-link-facebook' ><a target=\"_blank\" aria-label=\"Share on Facebook\" href='https:\/\/www.facebook.com\/sharer.php?u=https:\/\/www.leggingbay.com\/can\/how-to-improve-running-speed\/&#038;t=How%20to%20Improve%20Running%20Speed' aria-hidden='false' data-av_icon='\ue8f3' data-av_iconfont='entypo-fontello' title='' data-avia-related-tooltip='Share on Facebook'><span class='avia_hidden_link_text'>Share on Facebook<\/span><\/a><\/li><li class='av-share-link av-social-link-twitter' ><a target=\"_blank\" aria-label=\"Share on X\" href='https:\/\/twitter.com\/share?text=How%20to%20Improve%20Running%20Speed&#038;url=https:\/\/www.leggingbay.com\/can\/?p=9416' aria-hidden='false' data-av_icon='\ue932' data-av_iconfont='entypo-fontello' title='' data-avia-related-tooltip='Share on X'><span class='avia_hidden_link_text'>Share on X<\/span><\/a><\/li><li class='av-share-link av-social-link-pinterest' ><a target=\"_blank\" aria-label=\"Share on Pinterest\" href='https:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.leggingbay.com%2Fcan%2Fhow-to-improve-running-speed%2F&#038;description=How%20to%20Improve%20Running%20Speed&#038;media=https%3A%2F%2Fwww.leggingbay.com%2Fwp-content%2Fuploads%2F2019%2F11%2F3088591-705x329.jpg' aria-hidden='false' data-av_icon='\ue8f8' data-av_iconfont='entypo-fontello' title='' data-avia-related-tooltip='Share on Pinterest'><span class='avia_hidden_link_text'>Share on Pinterest<\/span><\/a><\/li><li class='av-share-link av-social-link-mail' ><a  aria-label=\"Share by Mail\" href='mailto:?subject=How%20to%20Improve%20Running%20Speed&#038;body=https:\/\/www.leggingbay.com\/can\/how-to-improve-running-speed\/' aria-hidden='false' data-av_icon='\ue805' data-av_iconfont='entypo-fontello' title='' data-avia-related-tooltip='Share by Mail'><span class='avia_hidden_link_text'>Share by Mail<\/span><\/a><\/li><\/ul><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-20j7f6-073a31e31fb204a9b92e50318b30e166\">\n.flex_column.av-20j7f6-073a31e31fb204a9b92e50318b30e166{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-20j7f6-073a31e31fb204a9b92e50318b30e166 av_one_full  avia-builder-el-5  el_after_av_one_third  avia-builder-el-last  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-k0fcp69s-02935b31e52357ab880f212fef3695da '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Here are some tips for running and duathlon training.<\/p>\n<p><strong>1) Don\u2019t let your running routine get interrupted all the time.<\/strong> Things come up and get in the way \u2013 sickness, vacation\/holidays, injuries, family and work, but if you can manage to get a run in every 48-72 hours then your muscle memory will retain the work that you\u2019ve put into your running.<\/p>\n<p>Prepare your running clothes before going to bed, so that you\u2019re ready to go when you wake up in the morning .<\/p>\n<p>Pack your running shoes and take them with you to work. .<\/p>\n<p>Include running gear when you pack for a holiday, no matter how short it might be. And when you\u2019re really busy, remind yourself that a short 15-20 minute jaunt is better than nothing at all .<\/p>\n<p><strong>2) Losing weight will improve your performance.<\/strong> Having to lift an extra 5 or 10 poundsover a 26 mile run,( or even an extra pound over 3 mile run ) makes a big difference \u2013 so to lose weight is your ally in the long term. Your body must lift the extra weight with each step, and if you take 10,000 steps and weigh 3 extra pounds, that\u2019s 30,000 extra foot pounds you need to lift \u2013 a huge metabolic requirement. If you\u2019re hammering your running , but not focusing on proper timing and content of nutrition to achieve weight loss, you\u2019re basically getting about half the benefit of your training. You can feel as light as a feather by just losing a handful of pounds \u2013 there is a huge difference, in both speed and joint impact.<\/p>\n<p><strong><img decoding=\"async\" class=\"size-medium wp-image-9409 alignleft\" src=\"https:\/\/www.leggingbay.com\/wp-content\/uploads\/2019\/11\/OLD91Y0-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.leggingbay.com\/wp-content\/uploads\/2019\/11\/OLD91Y0-300x200.jpg 300w, https:\/\/www.leggingbay.com\/wp-content\/uploads\/2019\/11\/OLD91Y0-768x512.jpg 768w, https:\/\/www.leggingbay.com\/wp-content\/uploads\/2019\/11\/OLD91Y0-705x470.jpg 705w, https:\/\/www.leggingbay.com\/wp-content\/uploads\/2019\/11\/OLD91Y0-720x480.jpg 720w, https:\/\/www.leggingbay.com\/wp-content\/uploads\/2019\/11\/OLD91Y0.jpg 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>3) Minimize ground contact time.<\/strong> Until a running cadence of 86-90bpm becomes second nature, you need to focus the entire time; count your steps; play \u201chot potato\u201d with your feet and the ground and minimize ground contact time. Take 20 second time spans and ensure that you\u2019re getting close to 30 footstrikes with either the right or the left leg within those 20 seconds.<\/p>\n<p>It\u2019s far harder to increase your stride cadence than it is to increase your stride length. Once you dialed in a cadence close to 90, it will become much easier for you to increase pace by striding out just a little longer when you need that extra burst of speed. You might initially feel like you\u2019re just bouncing up and down as you try to achieve the high cadence, but eventually, it will feel smooth, steady and relaxed.<\/p>\n<p><strong>4) A treadmill will keep moving underneath you<\/strong> no matter what, so they\u2019re great to help increase your running cadence. Like an indoor trainer, there are fewer interruptions like stoplights and street crossings on a treadmill, so it can really help you focus on the cadence.<\/p>\n<p>At least every once in a while, run on a treadmill, setting the treadmill at a somewhat faster speed than you are comfortable with, and allowing your legs to experience and memorize the rapid leg turnover.<\/p>\n<p><strong>5) Include running hills in your training.<\/strong> Even though you can get a much more physiologically intense workout, you don\u2019t get the same pounding on your knees and legs. This is because your feet are much nearer to the ground running up a hill, so there\u2019s less body momentum on impact. Using hills regularly in your training, will reduce your risk of injury and increase your achievable intensity. For long runs, try to regularly include some hilly routes , and at least once every two weeks, attempt to include a hill repeat or rolling hill course workout, at a pace close to your ventilatory threshold.<\/p>\n<p><strong>6) Plyometric exercise<\/strong>, where you work on producing fast, powerful movements, and improving your nervous system, teach the elastic muscles of the lower leg to quickly absorb your body weight and re-contract after your foot touches the ground while running .<\/p>\n<p>As a result, you minimize your ground contact time and maximize your recoil with each step. Over thousands of steps, this can be a huge speed boost. Plyometrics do not need to be a daily routine, and just once a week can provide tremendous benefits. Good plyometric exercises include hopping with one foot or both feet onto a higher surface like a step bench, performing explosive jumps from a lunge or squat position, or standing under a basketball hoop and repetitively tossing a ball against the backboard while jumping to retrieve it. Your body can actually learn how to \u201crebound\u201d far more efficiently. Typical plyometric workouts include 2-3 sets of 10-20 jumps for 2-3 different exercises.<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"<p>During your running training, you always want to improve your performance. Here are some tips to improve your strides and pace during your running sessions.<\/p>\n","protected":false},"author":1,"featured_media":9402,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[593],"tags":[],"class_list":["post-9416","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-2-fitness"],"_links":{"self":[{"href":"https:\/\/www.leggingbay.com\/can\/wp-json\/wp\/v2\/posts\/9416","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.leggingbay.com\/can\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.leggingbay.com\/can\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.leggingbay.com\/can\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.leggingbay.com\/can\/wp-json\/wp\/v2\/comments?post=9416"}],"version-history":[{"count":2,"href":"https:\/\/www.leggingbay.com\/can\/wp-json\/wp\/v2\/posts\/9416\/revisions"}],"predecessor-version":[{"id":9428,"href":"https:\/\/www.leggingbay.com\/can\/wp-json\/wp\/v2\/posts\/9416\/revisions\/9428"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.leggingbay.com\/can\/wp-json\/wp\/v2\/media\/9402"}],"wp:attachment":[{"href":"https:\/\/www.leggingbay.com\/can\/wp-json\/wp\/v2\/media?parent=9416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.leggingbay.com\/can\/wp-json\/wp\/v2\/categories?post=9416"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.leggingbay.com\/can\/wp-json\/wp\/v2\/tags?post=9416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}