You may be somebody who aspires to become a Michael Johnson, Asafa Powell, and Jessie Owens, Tyson Gay or Ussain bolt. Your aspiration would become a reality if you take some tips and techniques, which are used by the world's greatest fast runners. However, it won’t happen overnight, you need consistency and fervor to do so. You don’t even have to be too pushy on yourself. You can't make a turnover rate of 90 counts from the first day itself. A slow start is enough for being a good sprinter. Although is a general misconception that you should be built in that way for achieving something in the sprint track. Proper training and techniques would make any dedicated aspirant a winner. All you need is 3D’s that is dedication, devotion, and diligence. Start with small goals, and appreciate yourself when you reach them. It will really help you to reach where you are aiming at. Here are given some techniques, which can make you a black panther on the sprint track.
Tips For Running faster
Increase Your Breathing Rate
You will not be feeling any strong pain in the muscles after a speedy sprint but you may be out of breath. Most people think muscle endurance is the only factor which makes one a fast runner. Muscles are powered by the sugar-converted energy in the blood. For converting sugar into energy, we need oxygen and one can get oxygen only through breathing properly. So breathing is more important for a runner than muscle endurance. Learning the proper breathing technique should be your first priority.
Increase Your Turn Over
Turnover in running business refers to the number of times one’s right foot strikes the ground in one minute. If you can increase your turn over, you can obviously cover more distance in a short period of time. You can watch your current turn over by using a stopwatch. The turnover rate of an elite runner is ninety but as a matter of fact, you cannot reach 90 from the beginning itself. You should try to make your turn over rate up to 80. Time and pace calculators will help you to count the turnover rate. You can start by running at about your 5K pace for 30 seconds because it’s considered that 5-K is a typical starting point. With a short race like that, you wouldn’t make many mistakes. Gradually, you can increase the turn over by adding 5 steps per minute until you reach 80.
Keep You Posture Steady And Straight
It's very important for a fast runner to hold his body very steady and straight. Some runners waste their energy and momentum by rocking their body sideways. The unfortunate thing about this is that they may not even be aware of this wastage. As you can't see yourself running, you can't realize this problem until somebody is there to point it out to you. You should always keep you posture steady and straight. If possible, keep your elbows at 90 degrees when you are running. This may help you save some energy. Avoid swinging your arm sideways when you sprint.
Incorporate Speed Workouts Into Your Program
Speed work out can help you to become a strong runner. Speed workouts are of various kinds, for example, hill repeats, mile repeats, treadmill hill, pyramid speed interval,fartlek treadmill workout etc. Hill repeats help you to build strength, improve the speed while mile repeats are for marathon runners who want to improve their time. Fartlek treadmill work out will help you to improve speed and prevent boredom on the treadmill.
Tempo Run Will Help
Tempo runs help you to develop your anaerobic threshold, which is essential for fast running. You can start your run with 5 to 10 minutes of easy running which should transform into 15 to 20 minutes of running near your 10K pace. You can finish with 5 to 10 minutes of cooling down. If you're unaware of 10K pace is, run at a pace that can be described as "comfortably hard."
Rest Is Best
Running hard every day will not make you an Ussain bolt and it can put you out of the track sometimes. Rest is very essential to your recovery and injury prevention efforts. So you should take at least one day off completely each week. Your muscles need time to repair, build, and polish themselves during your rest days. Hard work without rest will not give you magnificent results in running.