How-to-Increase-Running-Speed

How to Increase Running Speed – Resistance Training

Within this post, I am going to be advising you from my own experiences, on how to increase running speed with resistance training.

Besides making you faster, resistance training will improve  your cardio, your agility and eventually give you more strength. You don’t need to be a professional runner or a soccer player to perform the types of training below. Anyone can do it. Even people that are fast by genetic, do keep on training in order to achieve even higher results on their speed.

Regardless of the sport you are practicing, or your body type or even your height, running speed is a key to success in so many sports. It is considered a huge advantage. Think about the best athletes in the world in all types of sports and remember what their best qualities are or were. Speed would definitely be one of those qualities.

I will be mentioning three simple but intense ways of resistance training, that are easy to understand, do not require technology gadgets nor data analysis and can be performed by anyone. The only thing you need is an open mind and thirst to improve.


The Importance of Speed in Sports

All sports are evolving day by day thus there is much more participation by people with different skills than before. This increases competition. Some skills though will always stay the same in order for someone to participate, either in an individual or in a team sport. You don’t need to know about nuclear science to succeed in sports. What you need is to have some sport skills. Speed is without any doubt one of that. Always remember, that people with an increased speed can make the crowds go wild!

I can’t really emphasize enough how important your speed is. In tons of aspects. From getting you closer to your personal goal or having a better metabolism or making your body stronger, to creating more opportunities in life.

I will use myself as an example in order for you to understand why this has such a gravity. Speed got me into a soccer team, got me into athletics, got me into basketball, got me into boxing training, got me having a fit body and got me as well in a bunch of other different sports. You see where I am getting it? I hope this makes sense?

Below you will find my three preferred ways that work 100% and which I have personally performed. There is nothing to lose if you try them, you will just improve. It’s really that simple.

Increase-Running-Speed

1) Training on beach sand

This is amazingly efficient and you will totally feel an increase of your speed after a while. In general, speed training puts your muscles through a fuller range of motion, thus improving flexibility of the muscles. Imagine speed training on the beach sand. It doubles that range of motion because it’s a resistance training. With simple words it’s like you are practicing two times in one.

You will need a 20 meters of space at a beach with sand. In case, you might not have a beach nearby, then you could find a river and use its riverbed sand. This would work too. Keep in mind that performing the exercises barefoot, as long there are no rocks, works even better.

When you find your space, then follow the training:

  • 10′ minutes of very good stretching
  • Front run for 20 meters. Rest for 30’seconds. Repeat 5 times. Rest for 2′ minutes.
  • Back run for 20 meters. Rest for 30’seconds. Repeat 5 times. Rest for 2′ minutes.
  • Front run for 10 meters, pause for 5 jump squads, continue front run for 10 meters. Rest for 30’seconds. Repeat 5 times. Rest for 2′ minutes
  • Back run for 10 meters, pause for 5 jump squads, continue front run for 10 meters, finish with 5 jump squads. Rest for 30’seconds. Repeat 5 times.

Suggested: Perform this exercise 2-3 times per week but never in a row.

Beach-training

2) Training in the Water

This is another very effective way of resistance training that again doubles the range of motion to your muscles. In order to perform this training you must again find a beach, but makes sure its one with shallow water up to your ankles. Training that requires the beach’s water, always depends on the season of the year, so take a good look of the weather before you decide to drive there. In case you have a DIY home swimming pool, this could be the solution just in case you can’t go to the beach.

You will need 10 meters of space depending on where your training will take place and always remember that the water should be up to your ankles. The more meters the more intense training. Dont forget your beach shoes as well.

When you find your space, then follow the training:

  • 10′ minutes of very good stretching
  • Front run for 10 meters. Rest for 30’seconds. Repeat 5 times. Rest for 2 minutes.
  • Back run for 10 meters. Rest for 30’seconds. Repeat 5 times. Rest for 2 minutes
  • 10 Jump squads. Rest for 30’seconds. Repeat 5 times. Rest for 2 minutes
  • Repeat all three exercises one more time

Suggested: Perform this exercise 2-3 times per week but never in a row.

Beach-running

3) Training With Weights on Your Ankles

One more effective training that applies the same feature with the two above. There might not be water or beach sand to your resistance but you will have weights striped on your ankles for resistance. This will put your legs in approximately the same feeling like stepping in the sand. To perform this training you must have the 2kg or 3kg ankle weights or sand weights for ankles.

You will need 20 meters of space. You could go to an athletics track nearby or you can use your neighborhood’s street.

When you find your space, then follow the training:

  • 10′ minutes of very good stretching
  • Front run for 20 meters. Rest for 30’seconds. Repeat 5 times. Rest for 2 minutes.
  • Back run for 20 meters. Rest for 30’seconds. Repeat 5 times. Rest for 2 minutes
  • Front run for 10 meters, pause for 5 jump squads, continue front run for 10 meters. Rest for 30’seconds. Repeat 5 times. Rest for 2′ minutes
  • Back run for 10 meters, pause for 5 jump squads, continue front run for 10 meters, finish with 5 jump squads. Rest for 30’seconds. Repeat 5 times.

Suggested: Perform this exercise 2-3 times per week but never in a row.

Ankle-Weights-Training

Important Tips to Notice

  1. Always be careful on how you perform each training and follow the instructions. Don’t over do it.
  2. In case you feel a stretch on a muscle then immediately stop training and either seek medical attention or rest, according to how you feel the pain.
  3. You can choose which one to perform and the next day you should train your upper body, not your legs again.
  4. Give your legs time to rest at least for a day.
  5. I would suggest you to choose the first training for your first week, the second for your second week and the third for your third week.
  6. Other important things are: a) sleep well the previous night, b) eat well and healthy in the morning of training and drink coffee and c) wear light shoes.
  • For Pros or Amateurs in team sports, these training can be done during the month before your preseason starts and only 2 times per week.
  • For Pros or Amateurs in individual sports, these training can be performed during your season breaks or during the month before your main preseason starts and only 2 times per week.
  • For personal trainers, training can be used on a consecutive basis all year along, but always according to your other training schedule with each of your client.
  • For ordinary people, always choose your schedule wisely according to your physical condition.

Being Faster Than Others Will Speed Things Up For You

Through my suggested training, you should be able to increase your running speed. Keep in mind that all training above, is something that I have personally performed and has brought me great results. Resistance training is a major key to become faster and I truly say this by experience. Think where you are now and visualize were you could go, if you work hard and with consistency to your schedule.

By implementing the exercises, you are going to be setting yourself up with more speed for any sport or hobby you are practicing. I am quite sure that in the very near future, others will be coming to you and asking: “Can you please tell us your secret of becoming faster?”

P.S. Feel free to share this post and leave a comment below with any questions or ideas or even your own experiences. I would be happy to hear from you.

Ioannis

Running-Speed-Increase

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2 thoughts on “How to Increase Running Speed – Resistance Training”

  1. Nice post about running speed. I am not fat or something but I can not run that fast and at some races that I have made with my friends, I lost. Now, as I have a river with a lot of sand near it, I will start to run and to make exercises to run faster.
    Thank you for your post, a very helpful one!.

    Codrut.

    Reply
    • Hi Codrut. Thank you very much for the comments.
      I am really glad that my post could be an assistance for you. Trust me, if you use those simple exercises, you will not be losing to your friends any more 🙂
      And yes the river sand can work as well.
      I would be really happy to hear of your progress after a while.

      Wishing you all the best and stay safe.
      Ioannis

      Reply

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