Best strategies to run faster?

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May 23, 2010
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Cam
Anybody know a good way to help me run faster? My club foot makes me run slow as hell, and if I want to play varsity I need to get a LOT faster. I run a 5.5 40, and am looking to get to at least 5.0.

ps. I'm in shape, so it's not going to be solved by thinning down. (6', 140 pounds)
 
Here's are some things that I do to run faster.
Relay Sprints - Run 10M and back to starting point, out to 25M and back to starting point, out to 50M and back to starting point. You can alternate the distances farther as you become better. This helps because it forces you to push your full speed for different distances.

Wind Sprints - While running a 2,4,6 mile run intermittently sprint to get yourself winded, then slow to your running pace again until you think you can handle the sprint again. Just go fast enough so that after 20-40 seconds you are breathing harder.

Treadmill - The treadmill helped me run faster because it forces you to maintain a certain speed. Turn the treadmill so that it is causing you to run uphill and whatever incline you are comfortable with (the higher the better) and run about a mile. After the mile begin upping the speed and maintaining that higher speed. Continue to test yourself be testing whether or not you can maintain this high rate of speed for predetermined amount of time. For instance, I will run a mile at a 8 minute pace and then up the speed to a 5 minute pace and try to hold that speed for 10 minutes. After a while I will be able to up the speed more and hold it for longer periods of time through conditioning.
 
PM bayareafarmer, he's a runs marathons and such all the time :)
 
Resistance training. Dragging weights, running in a pool, etc.
 
This is the 'General Chat Chat' forum so that involves all non-fish related topics within the accepted forum guidelines.
 
Our coach ( varsity college cross country ) had us run in place, just moving arms, for a minute with hand weights then rest and do it again. Make sure to use proper arm form. Crossing your arms when you swing them really slows you down.

You have to KNOW you can do it, running is very mental. If you know you can do it you will.

Focus on one point while you run and gun for it.

Ladders, ladders, ladders. 100M,100,100, 200, 200, 400, 200, 200, 100, 100, 100. Only take 2-3 min breaks in-between them. Warm ups, cool downs, and STRETCH. Even on days you aren't running/lifting.
 
1. Get a big mean dog from the local shelter, and a T-bone steak from the local butcher.

2. Deposit said T-bone steak down the back of your pants...

3. Shake your butt infront of the dog while it is tied to something sturdy.. like a tree or house. (never tie him to a vehicle... Bad stuff can happen... Long story) let him get the scent of that steak...

4 When the dog begins to drool and snarl like mad, Release him and begin to run.
If all was done correctly, the dog should be right on your tail.

If thats not a motivator, I dont know what is.

When you get tired, and are ready to stop, remove the steak, and toss it to your right... and run to your left.

Once again, if all is done correctly, the dog should pursue the steak...
then you can relax..

If you toss the steak and the dog continues after you, then you may have a problem. You could try to lead the dog near the steak.. This may or may not be sucessful.

Best of luck, and NEVER put milk bones in your front pockets...
 
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