Increase Your Running Speed and Endurance!

Speed and endurance are the two most prime factors for a runner. A runner should have an adequate speed with the maximum endurance level to keep his momentum steady for a long time. Today I am going to give you some basic and fundamental idea to increase your speed and endurance while running.

source:www.megaemg.com
source:www.megaemg.com

Speed:
Speed comes with the great combination of your strength and power of your muscles. To increase your speed, you have to increase your strength and power simultaneously. Follow specific training to increase these skills and thus, you can achieve the speed.

Speed

The attained force you can produce from your muscle is called your strength. You can increase your muscle strength by running into uphill or inclined treadmills. You can also undergo some weight training which will emphasize in your lower body organs and give them a muscular shape.

speed-2

Power is actually the neuromuscular capability of your muscles. Your muscle is built of fibers and the power is the reaction of the fibers and the execution of your desired force. To increase your power, short sprints are the best way. A track repeat is also a useful workout if you want to increase your power.

For instance, 60m or 100m sprint training is repeated so that you can stimulate your neuromuscular system. In this way, your muscles are trained to produce and engage the highest possible force within the shortest possible time which will surely manipulate your running performance.

If you do not want to be tired and continue your speed training for a long time, some workouts like fartlek or striders can also be used. Such exercises are less stressful but equally important for your running skills. There is a term called “Muscle memory”. If you stimulate your muscles in the training, then you can expect a better performance from them in the event. Otherwise, being fast is not an easy goal to catch.
Endurance:
What is endurance? While you workout, a certain amount of lactic acid produce in your tissues, which is called lactate threshold.  Endurance is the training where you learn to deal with this lactic acid because it is the chemical element that create pain in your muscles and make you obsess.

Endurance-1

To increase your speed endurance, middle length to long length repeat should be followed on the tracks. Your pace should be just above your lactate threshold. The resting period should be short so that your muscle should not get enough time to recover completely. Thus, you can stimulate your muscles to work in such situation which will get you some extra privilege win long running events.

 

Source:humanfitproject.com
Source:humanfitproject.com

If you run below your threshold pace, you should make longer repeats up to one hour in a marathon pace. Your muscle will realize the exact speed that it should maintain in the event and also it will show the highest possible endurance against the lactate threshold.
You can increase your speed by stimulating your muscles strength and power as well as increase the endurance by teaching and undergoing some specific muscle training. Keep up your regular workout for a perfect shape.

 

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