Strengthen
Core
According
to a study published in the Journal of Strength and Conditioning Research, a
stronger core can help your speed. Run with a slight lean forward so that you
are using the pull of gravity for your propulsion instead of your legs. The
trick is in your core strength. Building a strong core increases agility,
efficiency and your ability to balance yourself in a gentle forward fall while
running. A strong core allows you to relax your legs and can improve
coordination on technical terrain.
Incline
Training
Runners
who trained on inclines improved their maximum running speed by 4.3 percent. In
hill running, the athlete is using their body weight as a resistance to push
against, so the driving muscles from which their leg power is derived have to
work harder. The technique to aim for is a "bouncy" style where the athlete has
a good knee lift and maximum range of movement in the ankle. They should aim to
drive hard, pushing upwards with their toes, flexing their ankle as much as
possible, landing on the front part of the foot and then letting the heel come
down below the level of the toes as the weight is taken. This stretches the
calf muscles upwards and downwards as much as possible and applies resistance
which overtime will improve their power and elasticity. The athlete should look
straight ahead, as they run (not at their feet) and ensure their neck, shoulders
and arms are free of tension. Many experts believe that the "bouncy" action is
more important than the speed at which the athlete runs up the hills.
Stride
Stretch
Stretch
your hamstring muscles to increase your running stride. The hamstring muscles
include the semimembranosus, the semitendinosus, and the biceps femoris. These
muscles bend (flex) the leg at the knee and also straighten (extend) the leg at
the hip joint. They are especially important for effective sprinting in terms
of power and stride length. To properly stretch your hamstrings, after every run
lie down and raise your right leg toward your chest. Hold for atleast 10
seconds, lower, and repeat twice; repeat on left leg. This hamstring stretch
has been proven to boost stride length by 7 percent.
Post Written by Kyla Viviani, Personal Trainer
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