How to Run Faster in 1 Week!

How to run faster, that is an issue that has been around forever. People have gone to great lengths in order to get faster such as weight training, running, and unfortunately performance enhancing drugs. Knowing how to run faster is actually more important than the process because one cannot do the process until they understand what they are going to put their body, mind, and heart through.

Many people choose to go to the track and run in hopes of getting faster. Many people choose to go into the weight room in hopes of getting faster. But unfortunately, not only do these people have little direction as far as these methods go, but they are unaware that they are actually programming their bodies to work slower.

Think of a time you have gone to run sprints. You ran the first sprint as hard as you could. Then you ran the second sprint as hard as you could but it was not as fast as the first. Finally, by the time you had finished your third sprint, you were completely winded. The following sprints saw a decrease in speed little by little each sprint, and you began the process of teaching your body to move slower. Why you might ask? The truth is unless you are training maximally, you are getting slower. The more sprints you attempt to run, the slower you are getting. Let’s look at the weight room now. Most people go in the weight room and plan on doing squats or leg press for the lower body. Those are great ideas, but the way 99.9% of people apply those exercises makes them slower. Let’s look at an example. Athlete A is planning on doing squats, three sets of eight repetitions; he does a warm up set and is ready to go. Athlete A chooses a light weight for the first set, builds up weight the second set, and finally is using some heavier weight for the third set. The last few repetitions of the third set were challenging for athlete A and he feels he completed a great lower body workout. But what did athlete A really do? He made himself slower. The only repetitions that were remotely challenging for athlete A were the last few repetitions of the last set! He wasted around twenty repetitions, and because he was not working maximally, those twenty reps really served as a way to make his body slower.

Truly knowing and understanding how to run faster means working from the inside out. You must program your nervous system to go fast with an output of 100% all the time. Although this looks complicated, there is an easy fix to these issues. Using isometrics in the proper position CAN make you faster in as little as one week. Isometrics allow you to always work maximally and always give your 100% effort over and over again. If you perform isometrics correctly within the proper running position for five minutes the outcome will be similar to doing five full minutes of sprinting; imagine what that could do! That is the reason you can see drastic results in as little as one week! To find out more about exercises and routines to get faster using isometrics go to http://how-to-run-fast.com. Good Luck!

Created by Ben B. Brooks [http://how-to-run-fast.com/] how to run faster isometrics

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How to Sprint Faster Than You Ever Have Before

If you play sports, then you already know that there is nothing more important in most sports than how fast you run. Usually, the first person that can get to a certain spot has a huge advantage the over the opponent. But what if you are born slow? Does that mean you are going to be at a disadvantage the rest of your life? No, speed can be trained and in this article you are going to learn how.

1-Apply more force

When it comes to sprinting fast, the first thing you need to do is apply more force to the ground. There are a few ways to train for this, but in order to figure out what works best for you, you need to first find your weakness. Go into the weight room and see how much you can squat for a one rep max. Make sure you get a good warm up in.

2-If you squatted more than 1.5 times your body weight then…

If you were able to squat more than 1.5 times your body weight (parallel squat) then you need to focus mostly on plyometrics if you want to increase the force you apply to the ground. Three times per week you should be doing exercises such as box jumps, standing vertical jump, and even some bounding.

3-If you squatted less than 1.5 times your body weight then…

If you were not able to squat at least 1.5 times your body weight then you need to switch your focus to strength. The people in this category are actually lucky because it is easier to train speed when you can’t squat a lot. Just know that the more you are able to squat, the faster you are going to be running.

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Running Tips – How to Sprint Faster

If you have considered yourself to be a runner for a long time, then you may have gotten into a rut regarding your beliefs about being able to sprint faster.

“Humor is the best medicine,” as the saying goes.

With that in mind, here are several tips that may help you to get out of your rut and become a faster sprinter.

  1. 20 MPH: Imagine running along a shore and trying to stay even with a leatherback turtle in the water. This is the fastest reptile in the water, capable of speeds over 20 miles per hour.
  2. 21 MPH: Imagine chasing a spiny-tailed iguana. This is the fastest reptile on land, capable of speeds over 21 miles per hour.
  3. 22 MPH: Imagine running along a shore and trying to stay even with a Gentoo penguin in the waters of the Antarctic. This is the fastest bird in the water, capable of speeds up to 22 miles per hour.
  4. 35 MPH: Imagine being chased by a common green darner dragonfly. This is the world’s fastest flying insect, capable of speeds up to 35 miles per hour.
  5. 40 MPH: Imagine being chased by an ostrich. This is the fastest bird on land, capable of speeds over 40 miles per hour. This is also the fastest two-legged animal on land.
  6. 56 MPH: Imagine running along a shore and trying to stay even with a Dall’s porpoise in the water. This is the world’s fastest mammal in the water, capable of speeds up to 56 miles per hour.
  7. 60 MPH: Imagine being chased by a Mexican free-tailed bat. This the world’s fastest flying mammal, capable of speeds up to 60 miles per hour when diving for insects.
  8. 70 MPH: Imagine running along a shore and trying to stay even with a sailfish in the water. This is the world’s fastest fish, capable of speeds up to 70 miles per hour — and in turbulent ocean waters, at that!
  9. 75 MPH: Imagine being chased across an African prairie by a cheetah. This is the world’s fastest mammal on land and the world’s fastest land animal overall, capable of reaching speeds up to 75 miles per hour. And a cheetah can go from 0 to 64 miles per hour in just three seconds.
  10. 200 MPH: Imagine being chased by a Peregrine falcon. This is the world’s fastest bird in the air and the world’s fastest animal overall, capable of reaching speeds up to 200 miles per hour.

Do you need a break from all this imaginary sprinting? Imagine chasing a cockroach. This is the world’s fastest insect on land, capable of reaching speeds up to 5 miles per hour. Surely you can catch a cockroach, right?

Kirk Mahoney, Ph.D., loves to walk and run, and his SpryFeet.com website provides practical research for runners and walkers. By going to http://www.SpryFeet.com/Reports/, you can get his FREE “Pace Tables for Runners and Walkers” special report, letting you look up paces needed to complete several different race distances within given durations and for different micro-level-pacing methods.

(c) Copyright – Kirk Mahoney, Ph.D. All Rights Reserved Worldwide.

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Youth Speed Training – How to Sprint Faster

You probably have noticed in recent years sports teams are focused on speed, speed, and more speed. It’s not surprise parents and coaches of youth athletes now want their youth athletes to get faster as well.

Learning to sprint faster is not that difficult, if you follow certain principles. The main principle is to improve the youth athlete’s strength. This can be accomplished through several different speed training exercises and drills.

Sled sprints, or hill sprints, provide resistance the athlete must overcome. This resistance builds up strength that will later be used to propel the athlete faster as they sprint. For youth athletes, a sled weighing 10-30 pounds would be plenty heavy. A steep hill can also be used.

When performing these speed training exercises, it is important to keep the sprint no longer than 5 seconds in length. Athletes are only able to maintain maximum effort for up to 7 seconds. After this window, performance decreases quickly. Following each sprint, rest about 2 minutes. For younger athletes around ages 12-14, perform 2 sets of 5 sprints, resting 2 minutes between sprints and 5 minutes between sets. For high school athletes, aged 16-18, perform 3-4 sets of 4-5 sprints, resting 2 minutes between sprints, and 5-7 minutes between sets.

Another great exercise for learning how to sprint faster is push up sprints. To perform this exercise, athletes will lie on their stomachs, hands by their arm pits. When they are ready, or on a “go” command, they push up quickly and sprint as fast as they can. This should be done in one movement. For younger athletes aged 12-14, perform 3-4 sets of varying distances from 5-20 yards. Older athletes, 16-18 years old, can perform 3-5 sets of 20-40 yards.

These two exercises help build a foundation for learning how to sprint faster in youth athletes. They are easy to perform, and can be quite fun. By following the guidelines, you will notice an improvement in your athletes speed in a few weeks.

Roger White, MEd, CSCS, is owner of a Sport X Training, a Speed, Strength and Conditioning Company located in the Metro Detroit area. He is also author of Developing Youth Speed. Visit [http://www.DevelopingYouthSpeed.com] to receive a free sample youth speed training workout and tips on how to improve foot quickness in youth athletes.

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Off Season Track and Field Workouts for Sprinters

 

Track and field might look like a simple run and jump type of sport for some. The truth is that it really demands an athlete to be in great shape. A sprinter should have dedication to his craft. He cannot simply let go of his physical training and fitness routine when it’s off-season. He needs to make sure that he maintains his speed, endurance, stamina, and strength. To help him do this, there are off season track and field workouts for sprinters.

The right exercises help sprinters to be in perfect condition during the regular season. There are differences between working out during peak season and off season though. A sprinter should avoid draining his or herself too much during the off season to avoid unnecessary accidents or injuries.

The off season is the best time to prepare for competition season. As a sprinter, the key is to be in great shape and condition. This is the time to build confidence to complete the more challenging skill specific workouts for the regular season. You want to build acceleration, speed, resistance, and endurance during the off season.

  • You can increase your speed through running drills of 5×50 meters with 3 minutes of recovery time. Increase your distance and decrease the number of repetition with a ratio of 1:2 weekly, while maintaining the recovery time. Do this once a week.
  • To increase your acceleration, you can perform the same running drills but with shorter distances and more repetitions.       Doing 8×30 meter sprints with 3 minutes of recovery time is recommended once a week.
  • For resistance building, you might want to run uphill, use a treadmill with an increasing level of climb. You can do drills of 5×50 meters with 3 minutes of recovery time. Do this once a week.
  • To build endurance, more distance with more repetitions is what you need. An 8×100 meter drill will do. Start with 50% of your speed then try to increase it by 10% every 10 meters. Do this once a week also.
  • To increase your strength and durability, you can do some weight lifting before finishing your day.

 

Do these exercises weekly, allotting one day per drill. These off season track and field workouts for sprinters will help keep you in shape for more intense workouts during the regular season.

Remember to always spend one day to rest and relax your mind and body. Too much of everything is bad. You have the rest of the pre season and regular season for more intense workouts. It’s important to always be relaxed and come prepared in every competition.

Best workouts to increase Speed

 

In one’s quest for health and endurance, different exercises mean achieving optimum benefits when you talk about speed and cardiovascular advantages. Not to mention muscle resistance, specific exercises can cater to these needs. Several workouts to increase speed are also introduced to achieve balance and good foundation. Getting in shape means targeting the body’s muscular functions where endurance is achievable at its maximum.

One of the best forms of exercise to manage this is sprint training. Aside from body exercises, this is considered one of the most effective means to obtain endurance and speed. This offers several advantages especially for someone who wants to burn fat, increase resistance and improve cardiovascular functions.

Run-play workout can facilitate this type of exercise too. This is composed of warm ups and running drills including sprinting which can either be done in the outdoor field, parks and tracks. Managed individually or through groups, this type of workout is perfect for enhancing the mobility and power of someone who indulges in this type of exercise. Introducing this to a regular routine is helpful as it is one of the most effective workouts to increase speed.

If you want to build speed, Mile Repeats can be made once a week. This aims to manage aerobic capacity and works to improve your pace during racing. This is managed by running at one’s own pace or following a specific pace and distance. Your efficiency is therefore strong and you can pursue different types of exercises at a manageable level.

If you want to perform short-term endurance, a one to three minutes increase in threshold works out best for this through anaerobic exercise. It differs on the aerobic training in terms of speed as the body only utilizes energy from low to moderate intensity compared to a high intensity level training made using the anaerobic process.

Mixing up some routines is a great way to maximize benefits and potentials for strength and stamina. Swimming, going for runs, and playing other outdoor sports can help you achieve better stamina leading to a healthier option for you in the long run. It is advantageous when you incorporate some of these activities to gain strength and work in implementing strategies to achieve physical goals. Stretching is also done in order to increase agility and build endurance in return.

It’s not only on the proper training that you invest well to obtain endurance. Getting the right nutritional elements you need matters a lot too. One must ensure that there is balance when it comes to carbohydrate, protein and fat intake when aiming to achieve speed and endurance all in one. It makes everything work out to achieve stronger and healthier health combinations brought about by getting the right nutrition needs for your body.

These types of exercises work massive ways in delivering stamina and endurance to the body. These are also considered the most commonly used workouts to increase speed and help you achieve your physical goals. Performing these specific exercises can indeed contribute to a healthy lifestyle with more options for flexibility.

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How Sprint Training Shapes Your Body

A physically fit body can ward off any health problems and complications. One cannot stress enough the relevance of exercise in people’s daily activities. Hence, any form of exercise such as participating in sprinters training brings strength and increases the metabolic rate of the body. Considered as one of the most amazing workouts that you can perform, this is one form of exercise that is becoming widely popular among people who want to stay in great shape.

If you have always dreamed of achieving sculpted legs and abs, then this is considered a great form of exercise to do. Training for sprinters targets specific parts of the body such as the hips, calves, buttocks, and abs. The flexibility to perform this indoors or outside the gym makes it one of the most sought-after forms of exercise among celebrities too.

As it works to build body shape, it also contributes to the lengthening of arm muscles, making them lean-looking. As a form of resistance training, this is also a good alternative to leg exercises. Before doing this type of training, a warm-up is advisable to avoid injury and severe stress due to the high impact that sprinters training brings. This is a thorough combination of workout where one leads to another in achieving a good form.

There are different things that you need to remember before and after performing this kind of training. Although a warm-up can prevent strain and injury, it is still necessary for you to warm down in order to avoid cramps. If you successfully incorporate this in your workout sessions, this can definitely burn fat more quickly, work in forming abs, and build legs including glutes. The most important benefit of all is this will increase your body’s metabolic rate.

A good sprinter needs to have good balance and posture to gain a faster rate of speed while using up only less energy. The idea is to keep your body relaxed while you are running. Other alternatives such as running up and down stairs and bleachers definitely builds the stamina and endurance needed to successfully perform these types of exercises. While improving your aerobic capacity, this can also benefit you in terms of cardiovascular circulation.

If you are looking for the best drive to improve your speed and agility, then this is the best form of exercise for you. The efficiency of the muscles is also enhanced leading to performance benefits.  This also leads to better strategies for improving and dealing with intense movement in the most effective way that the person can handle. When intense movement is followed, it is also important to stay safe while doing these activities. Pushing yourself too hard and too far may just make it more stressful for you in the process.

A sprinters training is a perfect alternative to other forms of exercise that may bore you in the process. Enjoyment in doing this is needed to manage and ensure that it works out best to provide the intended physical benefits.

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The Best Sprint Training Workouts

Faster speed in dealing with exercise comes in the form of sprint training workouts. For the purpose of reducing stress levels in the body, some of these workouts are geared towards increasing the metabolic rate of the body too. If this is managed accordingly, this can therefore lead to toned muscles and a greater shape in body and form. Today, there are numerous types of sprint exercises that can facilitate the purpose of achieving a whole new level and form of exercise.

One form of workout is lunge jumps. This is considered as one of the most effective ways to improve the cardiovascular functions of the body. It does not require any equipment to do which serves as its advantage. Done when one is in a standing position, one leg is moved forward and the other leg back. The arms are held in a ready position and elbows are also in a bent position of ninety degrees. One arm must be in the front body while the other at the back, the knee is bent then and lunged while preparing to jump.

Line hops also increase your speed. Using an imaginary line, you need to have your feet stand together on just one side and work in bouncing back and forth on this line as fast as you can. Stretching of the arms is also done in the process. This aims to work in balancing one’s body to achieve optimum performance with feet that must always be kept close together.

If you are focusing on hamstrings and the glutes, straight leg bounds are the best form of sprint exercise for you. Keeping the legs in a straight position, the legs are being stretched forward as far as possible into the ground. This is one of the forms of sprint training workouts that helps obtain stride strength and length. One must swing his arms while having to run in just a normal pace.

Sprint for height is another form of exercise that requires you to skip as high as you can with your knees raised in a high position as possible. The goal here is to obtain as much height as possible. This is also considered as a good way to manage any leg strength deficiencies affecting the person through this form of workout. It works to extend the drive of the person where there is muscle strength gained in performing this exercise.

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The different sprint training workouts are ideal for increasing strength and agility. Offering an advantage not just in burning calories, it works to help in storing more energy and calories within the body. These strengthening activities are great in helping one add strength to muscles and help reach personal goals in physical fitness. As a way of increasing strength in the bones, building muscle tissues are achievable using this type of workout. When the body receives more energy, it becomes more possible to perform different tasks. It also contributes to a healthy and fit lifestyle needed to perform and manage the different activities you need to do every day.

Helpful Tips on How to Sprint Faster

Those who aim for physical fitness especially athletes know the importance of sprinting to obtain endurance. Speed is an important component of a workout because it gives agility and long-lasting strength. Like lifting heavy weights, the intense nature of speed training promises positive results when one goes faster and faster with each cycle. Muscle strength builds speed and favors cardiovascular conditions in return. That is why it is important to learn the steps on how to sprint faster.

A sprinting workout can be done as an individual process or it can be incorporated into an existing workout. It is advisable though to perform a sprinting workout alone so one can thoroughly focus on building speed and perform sprinting. There are basic steps on how to sprint faster and each step offers gradual preparation for a more intense level of building speeds while performing different exercises geared for this process.

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One of the basic ways on how to sprint faster is to do some warm-ups. You can run two laps around the track. Pure jogging is done during the first lap while running can come next. It is important to focus on these two activities first. You should avoid sprinting yet as there is still a need to do some warm-ups and preparatory activities in the process.

Next, stretching must be done. There are many reasons why you need to include this before you sprint. You can spend around five minutes in stretching your body parts. In this way, cramps and injuries are avoided. This does not only apply to running but also in performing different kinds of exercises as well. Your body also becomes more flexible.

Stretching conditions and prepares the muscles for any kind of activity whether it is a light or strenuous one. It reduces muscle pain while maintaining good circulation and supply of oxygen in the body. Overall, it improves athletic performance, thus leading one to drive and manage overall strength.

Lastly, after you have done the first two steps, you can work on some drills in your routine. The types of exercise you can incorporate are long strides and different arm drills that allow you to reach a specific leap and step to as far as you can get. Jogging and shifting gears while doing this completes your overall activities while improving your circulation and doing low to high intensity workout activities. Oxygen flow is therefore taken care of, thus leading to positive health results.

Strong and firm muscles are some of the goals on why you need to know how to sprint faster. The secret to achieving this also lies with the varying sprints needed to test one’s endurance and provide a manageable way to aim for better speed given the opportunity. After these activities are done, it is also necessary to think of proper relaxation methods in order to cool down and ease tension and fatigue. Speed training is therefore an essential factor in making sure that endurance is also achieved during the entire process.

Useful Tips on How to Increase Running Speed

Running is considered a dominant and one of the most popular forms of exercise. If you aim for toned muscles and legs including hips and abdomen, this is the most suitable way to achieve it. Intense workouts may require variations of speed and thus, you may need to know how to increase running speed in order to achieve the stamina, endurance and agility that you long for.

Any history of stress on the joints and bones must be checked first by a physician. This is to avoid any complications. It is important to ensure that you’re physically fit before embarking on these types of exercise that may add strain to your condition.

Skip jump starting to a strenuous workout and start small. It is best to start on a slow pace first and jog for around fifteen minutes. Keeping in shape does not provide overnight results, but it is necessary to set weekly goals to achieve.  You can simply build up on this slowly but progressively.

Make sure you’re ready for the run. Wear comfortable shoes that help prevent blisters, sores, and even knee trouble. Your shoes play a vital role in your comfort and safety and thus must be seriously considered all the time. Wear those which have padded materials and flexible inner soles for a comfortable wear.

Aerobic fitness must be taken into consideration first before working on how to increase running speed. A good warm up is all you need to work in activating your muscles and increasing your speed gradually. Slowly, you will reach your fitness peak and this will impact positively your overall rate.

Working on making your muscles lean is important as a part of cross training. Challenges come out as a result of other physical activities that you do to initiate greater speed in the process. Hiking and climbing the rope are good examples of these types of cross trainings to develop overall strength. There must also be variations when it comes to the terrain as it plays an important part in the increase in speed. Locations such as the beach, mountains, and steeps can make the exercise less boring and more challenging in the long run.

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Following a fitness plan is important too. Enlisting a coach to help you reach your individual goals is important because he or she will monitor and work on improving your speed and balance every day. Plans provide a good way to measure your daily progress and work towards achieving the goal you always wanted. With professional help, it is easier to manage these goals.

The secret on how to increase running speed is not solely dependent on the lower part of the body but on the upper section too. That is why it is important to always take control and manage the physical activities that you do to perform these specific tasks and ensure that there is balance and consistency in these given workout sessions. Progress is then achieved in a gradual manner but results will show a thorough impact on one’s shape and form.