If you are trying to increase your running speed, you need to develop a plan that tweaks both your workout routine and your nutrition program. By launching an attack on both areas, you should note an increase in your overall running speeds and a decrease in the time it takes you to complete a mile. Read on for training and nutrition tips so that you can boost your stamina and get into better shape for running.
To maintain a health weight and to improve overall fitness, you should consume a diet that consists mainly of lean proteins like fish and chicken, healthy fats like nuts, plant based oils, avocados, and healthy carbohydrates like legumes, whole grains, fruits, and vegetables.
Your body needs sustainable energy that won't leave you with low blood sugar or deplete your muscles of much needed energy. You should aim for a meal that consists of 60-70% complex carbohydrates like low glycemic index fruit and/or whole grains. Consume some caffeine with this meal for an added burst of energy. For maximum results, consume a meal about two hours before running so that your body has enough time to digest.
Drink water for runs last last under an hour. If your are running long distance, consume a sports drink that replaces sugars and electrolytes. If you are running a marathon, you will want to brings snacks like protein bars with you to replenish your energy during your run.
A great way to improve your running speed is to add an interval workout to your routine. Using the same mileage that you normally complete, break your run into intervals of equal time. At the beginning of your run, push yourself harder than you normally do for 3, 5, or 7 minutes (depending on your current fitness level). Then, walk quickly or jog slowly for the next interval for the same amount of time. For example, if during your run you push yourself to run faster for 7 minutes, the you would run, jog, or walk at a slower pace for the next 7 minutes after that. You would repeat this cycle until you complete the entire mileage. If you do this workout once or twice a week, you will start to see an improvement in your time.
Stretches and Strength Training
Lunges and squats will increase your hip flexibility as well as increasing your thigh strength. Add Pilates or yoga to increase overall flexibility and to help prevent injuries. Programs through companies like Athletic Quickness can help, too!Share