Running fast involves the coordination of numerous muscles in the leg and arms. The central nervous system is ultimately responsible for co-ordinating different muscles within the limbs. Your ability to run fast can be trained. Although there is a genetic predisposition to running fast, everybody can train to run or sprint faster. Training to run faster involves the development of different energy systems within the body. A sound program based on high intensity anaerobic activities will improve speed over shorter distances (10-400m). If the aim is to increase the ability to run faster over longer distances (800m+), then a large aerobic base will need to be developed followed by the development of anaerobic glycolysis. Your technique, whether in the weights room on the track or on the road, will underpin a program aimed at training to run fast.
Training distances to run faster over short sprints and longer distances.
Sprinting over 10-60m will improve running speed over short distance. A sprint program could also involve repetitions of sprints over longer distances. If you sprint over shorter distances, then this will improve your ability to use anaerobic phosphates. Longer sprints will improve the ability to break down sugar in the body for use as energy, (anaerobic glycolysis). To improve speed in the anaerobic zone, you must work at a high intensity. Intensity is set by your best time over a distance. 90-95% speed is needed to improve speed. Your body will learn to deal with the increased acidity that occurs as an out come of running longer sprints. If you are training for 800m or further, then you will need to do longer runs of 20 minutes to 1 hour at a steady pace, or work to a heart rate of 60-70%, this is the necessary intensity needed to improve your aerobic capacity.
Different types of strength for different distances.
During acceleration, when the body leans forward, the muscles responsible for generating speed are the quadriceps, gluteus, calf and lower back muscles. Strength training aimed at improving these muscles is essential. The squat, squat jump, and power clean can be used to develop these muscles. The type of strength needed for this phase comes from strong muscles As you reach and attain top speed, the muscles responsible for running faster change. The hamstrings, lower back, hip flexor and abdominal muscles become the main muscles generating speed. Knee lift becomes a key component because it improves stride length. A high knee lift will help to maintain proper sprint form. Strength training aimed at improving the hamstrings and muscles for the knee lift are essential. If you jump upwards onto boxes then you can improve explosiveness for the first part of the sprint. If you jump over obstacles such as hurdles, then you improve the strength needed for maximum speed. This type of strength training is known as plyometrics. The amount of weight you can lift should fall between 50-90% of the maximum that you can lift for an exercise.
If you are trying to run faster over distances of 800m or more then you will need to do high repetition weights with light loads. Repetitions of 20-100 will develop high levels of muscular endurance. This type of muscular endurance can be only be developed using about 15-20% of the maximum that you a can lift in a strength exercise. Recovery between sets should be 1-2 minutes or even shorter, as little as 30 secs could be achieved over time.
Some other important things to remember
You shouldn't train every day. You should have days of recovery where you can do stretching exercises go for a massage or sauna to recover. A day of high intensity should be followed by a day of low intensity, and even days where no training is done.
Wear proper footwear and sports wear when you train.
Make sure that you have a balanced diet.
Find out how to train optimally for speed, strength and quickness. Check out maximum-maximorum for highly useful and relevant information for optimal training. Whether you are an aspiring athlete or a coach or established competitor, we are sure that you will not be disappointed. Learn more from Martey Newman and contribute by suggestion topics and subjects to be covered.
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