3 Tips to Make You a Faster Runner

As the summer months kick off, it means that Marathon and Race season is a few months away.  When a client tells me that they want to train for an upcoming race, I know that I must update their training program to incorporate 3 important components:

  1. Sprint Training – Helps to increase aerobic capacity
  2. Strength Training – Increase muscle and bone density and prevents injuries
  3. Plyometrics Training – Activates fast twitch muscles, which you don’t hit at lower intensities

What I’ve found is that my clients have not improved their running, when they couple it with their own cardio training program, like a Couch to 5K or more traditional marathon prep trainings, we saw an increase in speed and endurance, plus a reduction in body fat.  Which basically means, a faster, stronger and more efficient athlete, who is ready to compete! Plus, this helps to prevent injuries and assist with recovery post race.

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Here are some things to consider adding to your training regimen:

  • Sprint Training Circuit – Perform the circuit and rest 2 minutes, then repeat 4-5 more times
    • Sprint 30 seconds
    • Jog 60 seconds
    • Sprint 50 seconds
    • Jog 60 seconds
    • Sprint 70 seconds
    • Rest/Walk 2 minutes
  • Strength Training Circuit – Perform each move with minimal rest. At the end of the circuit rest for 90 seconds
    • 15 Bodyweight or Goblet Squats
    • 10 Push Ups
    • 20 Alternating Reverse Lunges
    • 60 Second Plank
    • 20 Alternating Lateral/Side Lunges
  • Plyometric Circuit – Perform one or all of these moves each for one minute, then rest for one minute. Repeat up to 5 cycles to complete 10 minutes
    • Jump Rope
    • Bodyweight Jump Squats
    • Bodyweight Switch Lunges
    • Low Box Jumps
    • Ladder Shuffles or Skater Lateral Jumps

Give these a shot and add them to your training regimen!  For more information or assistance with your marathon/race training, shoot me a message on my Facebook Page. 

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