How can I improve my speed?
July 8, 2022 | 35,00 EUR | answered by Peter Kock
Dear sports physician,
my name is Babette Krause and I am a passionate runner. I train regularly and have already participated in several competitions. However, I feel that my speed is not as I would like it to be. I am often slower than my competitors and wonder how I can improve my speed.
Currently, I regularly do endurance training but feel that I lack explosive power and speed. I feel that my muscles are not working as efficiently as they could and that I am not as fast in my movements as I would like to be.
My concerns are that my performance in training and competitions does not meet my expectations. I would like to run faster and improve my time, but I am not sure which exercises or training methods can help me achieve that.
Therefore, my question to you as a sports physician is: How can I improve my speed? What specific exercises or training methods would you recommend to prepare my muscles for explosive movements and increase my speed? Are there specific techniques or training plans that I should incorporate into my training to reach my goal?
I am looking forward to your expert advice and thank you in advance for your support.
Sincerely,
Babette Krause
Dear Mrs. Krause,
Thank you for your detailed inquiry regarding your speed as a runner. It is commendable that you train regularly and participate in competitions, and it is understandable that you want to improve your performance. Speed is an important component in running, and there are definitely ways to increase your explosive power and speed.
To improve your speed, it is important to work on your explosive power. Explosiveness refers to the ability to perform quick and powerful movements. To train this, you can incorporate plyometric exercises into your training. Plyometric exercises are explosive movements that make your muscles work faster and more powerfully. Examples of plyometric exercises include jumps, hops, and fast squats.
In addition to plyometric exercises, you can also incorporate sprint training into your program. Sprint training helps improve your speed and running pace. Incorporate short sprint intervals into your training to prepare your muscles for quick movements. For example, do high-intensity 100-meter intervals followed by short recovery breaks.
It is also important to work on your running technique. An efficient running technique can help you run faster and improve your time. Make sure to run with an upright posture, move your arms at a 90-degree angle, and increase your stride frequency.
It is also recommended to regularly include strength training in your program. Strong leg muscles can help you run faster. Perform exercises like squats, lunges, and calf raises to strengthen your leg muscles.
Lastly, it is important to vary your training plan regularly to make progress. Combine different forms and intensities of training to continuously improve your speed.
I hope these tips help you increase your speed as a runner. If you have any further questions or would like individual advice, I am happy to help.
Best regards,
Peter Kock, Sports Medicine Specialist
