I want to run faster
- 06-01-2007, 11:53 PM
I want to run faster
Im good at jogging long distances at my own pace but as soon as I get with someone else and maybe do a lap around a field or whatever I get very self conscious because
A. Im slower then they are usually
B. My breathing is something out of a horror film
I do cardio every morning, I just dont know what kind of excercises or weights I need to start doing to get that "sprint" type of running down
- 06-01-2007, 11:58 PM
Do your legs get tired or is it a conditioning thing? Staying relaxed throughout the run will help immensely. Try inhaling through your nose and exhaling through your mouth.M.Ed. Ex Phys
06-02-2007, 11:01 AM
06-02-2007, 02:26 PM
06-02-2007, 02:47 PM
06-02-2007, 02:52 PM
I would like to hear more on this, I also have issues with breathing through my nose, basicly it's too damn cold!
06-02-2007, 05:27 PM
06-02-2007, 07:55 PM
06-03-2007, 02:12 AM
In the gym, focus on exercises which utilize similar or exaggerated stride movements. Unilateral leg work is also helpful:
-DB Walking Lunges
-Barbell Step Ups
-Single Leg Squats
On the field, emphasis explosive movements and stick with 10-40 yards:
-Alternating Jump Lunges
-Bounding or Power Skipping
-Sprints; 4x10 yards, 4x20 yards, 2x40 yards
Proper form, and genetic disposition play a key role in your max speed. Yet, Incorporating these exercises and drills into your training will definitely improve your athleticism and potential to run faster.
06-03-2007, 02:20 AM
Breathing through your nose actually delivers more air into your lungs.
I mostly find this kind of breathing to be useful when running long distances. When I'm doing sprints and playing sports i just try to control my breathing, basically keeping a steady pace with my breaths, rather than erratic gulps and gasps of air....
06-03-2007, 02:27 AM
Sprinting speed mainly revolves around hamstring-turnover and core strength... Or at least that is what my football strength coach told me in college. Squats, sit-ups, hamstring curls are definitely a staple in a workout routine centered around improving these things. Not to mention fast-twitch fiber building by preforming several different exercises (genetics help, but you can get better... which is a whole other can of worms).
Now, keep in mind what I mentioned above isn't really for distance runners who want to pick up a few steps, but rather is more for sprinters. If you want to improve mid/long distance time, vary your workouts in terms of distance AND intensity. Some days, try only running a HARD mile while on others, jog a leisurely 4 mile.
Keep your body guessing so it doesn't get used to the same distance/intensity and you will see a big improvement.
06-03-2007, 02:36 AM
06-03-2007, 06:31 AM
Smokey, in no way am I doubting you - but could you explain how breathing through your nose elivers more air than through your mouth? I thought the two passages linked up before the lungs.
csunk. When you are running, do you feel that you are using your legs too much, almost like they are dragging you on? That's a poor explanation I know, basically if you are starting to feel tiredness in your legs change your style slightly so that your legs are almost just there to stop your ass hitting the ground. Make it almost bouncy, very fluid so that your whole body is involved even if its only slightly in making the motion smooth.
Also, I get doms and find the run more difficult when I run SLOWER. Speed it up, and I'm great.
To the nose breathers; if you haven't used nasal strips before give it a go, they are immense!
06-03-2007, 04:41 PM
I use to be a runner, did it for like 10 years, I loved running, 6 miles every morning. I never could get real fast, I use to try sprint workouts, all the things that was said to make you run faster. I never got better than a 7 minute mile, and that was if I was just running 1 mile, 6 mile pace was around 8:30 9:-- mpm.
Nose breathing never was an option for me, mine doesn't work right, so I had weird breathing also.
I would say do some sprint work outs and run with some resistance to get to your max speed.
06-03-2007, 05:25 PM
06-03-2007, 06:25 PM
Im not exactly sure the were i heard this, but i beleive that breathing through the nose directs air directly into the lungs. Wereas breathing throught the mouth may force some of the inhaled air into your stomach or something.... this is something that somebody told me... I never took the time to research it thoroughly though, so it is very possibly BS.. sorry for spreading BS if it proves to be that...
06-03-2007, 06:33 PM
Like hairylarry was saying, the core ties everything together and is an integral area to focus your training on, especially if you have a big upper body. I personally notice that the lower abdominals, obliques, and hip flexor muscle are worked especially hard when sprinting.
06-03-2007, 08:59 PM
cheers smokey, I'm not long back from a run - and either my head is playing tricks or you are dead right!
It's like the air does go directly to your lungs through your nose, but it almost disapears out the back of your head when you breath through your mouth!! I've never actually thought about that aspect in all these years - cheers bro!
I'm going to get more nasal strips tomorrow and give this another go, I'll report back...
p.s. CSunk'; What is your goal exactly? And also what is your preparation like before you run? Oh and a bump to the suggestion made by Rodgja, being relaxed is vital whether it is a sprint or a marathon
06-04-2007, 04:55 PM
[QUOTE]but could you explain how breathing through your nose elivers more air than through your mouth?[/QUOTE
I am not sure if it delivers more air, but you tend to take a full breath thru your nose and shorter chopy breaths thru your mouth especially when running long distances. I find it easier to control breath timing when inhaling thru the nose and out the mouth, and my stamina is better that way also.
06-07-2007, 09:31 AM
plyometrics is the way to go. Jump squats, lunge jumps, step ups with jumps, burpies, lateral jumps, forward/back jumps, ski jumping, short sprints, between these exercises. Run perhaps a circuit type workout.
In the gym i would alternate between strength training to build fast twitch fibres, and then a higher rep range of 15-20 to build muscular endurance and emulate the work time of ur muscles during a 10-45 second sprint.
06-07-2007, 10:52 AM
when i sprint i dont feel any pain in my legs. my breathing is irregular and ive tried doing the nasal thing buuuut i feel like im never getting enough air. maybe my nose passage is blocked a bit? i dont know
my goal is to be able to keep up with people when they do a lap around the soccer field and not sound like I just ran a marathon at the end. my prep before running is a quick stretch lol although lately at the gym I do some leg weights and stuff first and then go on the tread for a bit. for some reason it just feels better
06-07-2007, 11:42 AM
practice intercostal diamphramtic breathing. Breath down into your lungs, making your stomach expand first before your chest does. This will ensure your lungs are filled properly. Practice this before running, and then while your running just try to relax and not focus so much on it. Deep fast breaths through the nose, puff out through the mouth.
06-07-2007, 12:19 PM
Running sprints and doing other forms of plyometrics can increase your leg power, ie running speed, vertical leap, etc. I have found that through plyo training vertical leap can increase significantly, but running speed not as drastic a change
06-09-2007, 05:28 PM
nowt worng with the quick stretch mate, thats all I do! In fact stretching too much can cause more injury.
If it's just a lap of the football pitch, this is what I'd do; Do some sprint training just to get your base speed up to scratch so you can travel well in the race. And alternate this with 300-400meter runs, not flat out - but at a consistently fast pace.
Most important things are staying relaxed, enjoying it and having a good mindset, don't ever let negative thoughts get in your head during a run.
06-09-2007, 05:59 PM
Here's what I did:
I would start out by running as hard as I could for at least 1 minute, then I would knock it down to a slower (but still challenging) speed for another minute or two, and finally knock it down to walking speed for 1 minute.
By setting time quotas on fixed speeds, I had to force myself to maintain higher speeds for given amounts of time. If this meant that by then end of the time interval I had to hold onto the handrails to keep up with the treadmill, so be it. By the end of the spring, I could run 12mph for 3 minutes on the treadmill.
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