Los Angeles, CA – 1/30/2014—
When new runners first begin,their goal is mainly to make it through the workout. Eventually, once their endurance is up, theymove on to other goals such as increasing the number of miles in their run, andimproving their overall running time. Overtime it can seem difficult to improve speed when on long runs, butit is possible and here are some suggestions to do so.
One suggestion from trainers wasto take to the local gym track and alternate paces. After a five minute walk to warm up, theysuggested running the straightaway and then walking the curves. Or on the road, pick different markers andrun to them, then walk to another marker. What this does is train the body and the mind to accommodate quickerpaces over shorter distances, and push the body to move faster therebyimproving speed over time.
Another suggestion is to pick apath to run and try to run it at the same pace for three laps. This trains the body not only in endurance,but also encourages the body to maintain a consistent speed or move slightlyfaster during certain portions.
A suggestion for those who aregetting bored with their traditional routes, trainers suggest picking a localtarget – say a park, store, or the house of a friend – and running to thatlocation. This not only shakes up aroutine, but can make the exercise seem like an adventure and can spur thebrain to encourage the body to pick up the pace.
Other drills include alternatingpaces for periods of time (easy for five minutes, medium for five, hard forfive and so on), adding steady walk breaks to a long run as part of intervaltraining, and ensuring that a workout contains rest days and other activitiesas well. Strength training and flexibilitycan also improve overall speed and help create a well-balanced workout programfor beginners and advanced runners alike.
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