Welcome to 1 Minute With Naomi!
This week's edition of 1 Minute With Naomi is about increasing your running speed. Maybe you've been running for awhile now and you haven't seen a change in how fast you can run a mile? Maybe you're training for a race and you really want to PR this time? Do these things!
Watch the video here:
Run Faster 101:
1. Do interval training (I recommended 30/20/10). Don't just run at the same pace all of the time and some how magically expect that you'll get faster. I see this all of the time. If your goal is just to have a nice, easy run… then run at your easy, comfortable pace. But if you want to get faster, interval training will help you tremendously. Intervals allow you to build upon what's already comfortable for you now. So, it's going to challenge you for a bit, but it's not going to push you so far over the edge and out of your comfort zone that you'll want to give up.
2. Tempo training. We all need to do this if we're trying to increase our speed over a prolonged distance. So, if you have your heart set on PRing at a race, you'll need to have tempo workouts. Tempo will feel good at first. But it will eventually push you out of your comfort zone because your heart rate is a bit more elevated over the course of your run. You probably won't be able to chat with your running buddy if you're running at tempo speed. This is a speed your body can comfortably run at, but you will feel your heart rate increase. This is just getting your muscles, lungs, and heart used to the endurance of the slightly faster run.
3. Hill intervals/sprints. Probably the most dreaded of all training for runners. Running up that hill. It's harder, duh. It's going to work your whole body like crazy. But it's effective. I don't recommend doing these more than once or twice a week if you're somewhat new to running. You run the risk of pulling a hamstring or overexerting yourself in other ways. Take it easy. Work on intervals and tempo runs first.
4. Cross training. I don't know how many times I have to recommend it. You must cross train. You have to do some other form of physical activity besides running/walking. Your body will suffer with overuse injuries and muscle imbalances if all you ever do it run. Trust me on this. Lots of runners push themselves too far with running and wish they hadn't. It's an addictive exercise for a lot of folks… it can be hard to give up for a couple days a week, but would you rather not run at all? So, find something else you can enjoy. Cycling is excellent for cross training. Resistance training is pretty much necessary. Or yoga might be exactly what you need to stretch out your sore muscles and become more flexible in your body and mind.
If you want to watch more videos in this 1 Minute With Naomi series, check them out here:
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