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Running is a great exercise in terms of its cardiovascular benefits, and the fact that it is an exercise almost anyone can do. Also, fortunately for those without the natural ability, there are a few adjustments that can be made in order to improve running speed, and thus, the effectivness of a running workout (run faster, and you'll get more of a workout in far less time). Following are a few exercises that have been shown to cause improvement in running speed.
Try hill training
Chances are that any race you decide to compete in will include a hill or two, or at least it won't be entirely level. In addition to preparing for races, hill training is a great way to mix cardiovascular exercise with some serious resistance. In order to do hill training, you, of course, need to find a hill. It's best to try and find a steep outdoor hill somewhere in your neighborhood, but if all else fails, you can simply head to the gym and set the treadmill on a very incline, or choose a "hill" program if it's available on your particular machine. All hill training involves is running up and down that same hill. You want to run as hard as possible on the way up, but more slowly on the way down. When you start, it's fine to go for only 3 or 4 runs up and down the hill, but you eventually want to get in the range of 7-10 to really build up your running strength.
Add interval workouts
Rather than work up to higher speeds quickly, using interval workouts can work wonders. For an example, running at a speed 6.0 MPH for five minutes, then at a speed of a 7.2 MPH for two minutes, then back to 6.0 MPH for another five minutes, back up to 7.2 MPH for the two minutes after that, and so on and so on. If you're running outside, you can use visual markers for your intervals. For example, you can sprint as quickly as you can to the next lamppost, and then move to a slower jog until you get to the yellow curb. This type of workout helps you to work on your speed without being too overwhelming.
Remember to rest
It may not seem crucial in terms of building running speed, but making sure you have adequate rest will provide a lot of help as you head toward your goals. Running on a daily basis, with no rest days, will usually cause more harm than benefits. Try to make sure you have 1-3 rest days per week for best results.
Comments
I do the interval training and find it helps :)
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