Every runner strives for better PR in the next race. Earlier you read focus points to keep in mind during your training sessions. Read below 3 simple adjustments of your training to make you faster.
Slow to built base
It sounds contradictory. You want to get faster, but for that you have to run slower. Slow running has many advantages for your body.
The best known advantage is that it gives your body the opportunity to recover from heavy workouts. During a easy run there is a good blood circulation of the muscles. This carries nutrients to the muscles to repair damage from previous workouts.
Slow running does not damage your muscles
By running slowly you train the body to use oxygen and fuel more efficiently
This is due to the increased amount of mitochondria.
This is the organism in a cell that takes care of the conversion of oxygen and nutrients into ATP. This is the universal fuel of our body cells. That is why mitochondria is called the energy generator of a cell.
Slow walking also improves your walking posture and trains your mentality.
Because walking slowly requires discipline and patience. It is slow. Kilometres long and you don’t get anywhere to feel like you’re walking.
But you want to get faster. So you have to walk slowly. Not every workout has to be heavy.
What is slow varies from person to person. As a rule of thumb, it’s a pace at which you talk easily while walking.
Yes! This makes sense. Walk faster to train your speed.
Your body needs to adapt different systems to make you faster: cardiovascular and your muscles. Interval training is perfect to encourage both systems to adapt.
With interval training you slowly build up the distance and speed of your workouts. Through a quiet build-up, your body adapts itself every time, without overloading it.
Strength and mobility
We spend the day sitting down. In the office, in the car, in front of the TV. Important muscle groups weaken. This has an effect on our mobility and strength.
This concerns the hip flexors and gluteus.
2 to 3 times a week resistance training and stretching improve your posture and walking efficiency.
This doesn’t mean you work with heavy weights. These are exercises with resistance bands and your own body weight.
Original tip. The basis of a healthy life is a healthy diet.
This is even more important if you are exercising intensively.
Providing your body with the right fuel nourishes your performance and prevents muscle cramps.
Take a small snack up to half an hour before your workout.
A healthy snack. Rich in carbohydrates, without too much protein and without too much fibre.
A banana for example. Or a toast with jelly.
Whatever you eat best varies with each type of workout. A slow duration differs from an intensive interval training, as you’ve seen earlier.
Enough talking for now! Let’s go out and put it in practice. I’m curious to hear from you how this affects your speed in running!