Think of your active lifestyle as a complete picture – not just the time spent going for a run, but your whole approach to a healthy life. There are several elements you can add to your daily running plan that will build strength and ultimately increase running speed. The following are a few ways to get you started on the right foot.
STRIDES
Incorporate 4-6 strides at the end of your runs. Strides are approximately 100 meters in length and consist of fast, but controlled running. Recover for about the same distance as your stride.
FARTLEKS
Meaning “speed play” in Swedish, fartleks can help prepare you for race conditions such as passing another runner or ascending a hill. So, how should you incorporate them into your runs? Easy. Begin with 10-20 minute warm-up (or until you feel your muscles and body loose and limber), then increase your pace and effort for designated time intervals, for example 1 – 3 minutes. Follow each speed interval with an equal amount of easy running – but not slower running! If you want to take a more casual approach to your fartleks, pick landmarks to designate your “finish line” saying to yourself, “I’ll pick up the pace until I reach the third light post,” or “I’ll run fast until I reach the red fire hydrant about 500 meters away.” Play with the pace and have fun.
DRILLS
Practicing form drills will train your body to utilize correct mechanics, resulting in more efficient running. After an easy warm-up, give yourself about 100 meters of clear space to do 2 reps of each of the following drills. Remember to keep proper body posture, as perfect practice makes perfect execution.
Bounds: These are exaggerated skips, where each knee swings swiftly up to belly button level and the body springs forward. Propel your forward motion with arms bent at a 90-degree angle.
Heel Walk: Walk on your heels (toes raised to the sky) across the 100 meters. This will strengthen your tibialis anterior muscles (alongside your shin bone) to help ward off shin splints.
Toe Walk: Walk on your toes (heels raised) across the 100 meters. This will also strengthen your tibialis anterior muscles (alongside your shin bone) to help avoid shin splints.
Butt Kicks: Use quick, fast back kicks to move forward. Your foot should hit directly underneath your hipbone as the alternate knee comes forward. Aim to have the front knee reach hip level. Keep your arms at a 90-degree angle, moving quickly and matching the pace of your feet.
After completing two reps of each drill, complete the remainder of your easy run.
NUTRITION
To help reach your running goals, it’s important to make smart food selections to ensure you are properly fueled to give it your all…every time you hit the road. A balanced “runner’s diet” includes the following mix:
* 60-65% carbohydrates
* 15-20% protein
* 20-25% fat
Female runners should pay particular attention to iron intake – don’t shy away from lean meats, green, leafy veggies or nuts.
SLEEP
A consistent sleep pattern (going to bed and waking up at the same time each day) can benefit your body in many ways, including improving your cardiovascular health, stablizing your metabolism and increasing your immunity to illness, to name just a few. Give your body the good rest it deserves so it can perform when you ask it to.
