In Pursuit Of Speed: 6 Sure-Fire Tips To Make You Run Faster

New Exercise and Fitness Review

There’s something innately primal about running fast. Since a young age, we all knew how to run fast without being taught, but have probably lost touch with these instincts over time. Since we no longer need to sprint the distance to the kitchen to chase down our quarry of breakfast pastries, some of us instead test our speed-oriented mettle on the sports field.

Even if you choose to flail your arms and legs on the treadmill, being able to run really fast is correlated with increased power and strength throughout the body. The faster you can run, the more power and strength you have. Plus, sprints really kick fat in the behind.

Run speed is largely influenced by genetics, body type, and body structure, but you can still improve it with diligent training, proper planning, and the right programming. Here are six things to consider when you aim to run like the wind.

1 Perfect your sprinting form

While intrinsic power and strength can get you far (and fast), you need to work on the technical aspects of your sprinting form. It’s a lot more nuanced than most people think. Take the Olympic-level track athletes, for example. Notice that almost all of the runners look similar when they dash to the finish line.

Each possesses a good forward lean and pumping arms while keeping his or her head down during the acceleration phase. Gradually, the athlete transitions into a taller stance, emphasizing short ground-contact times and quick turnover with minimal hip sway in their form as they finish out the race. Basically, imagine the less cartoonish version of the Road Runner. You’ll also notice a very relaxed jaw, with their cheeks comically flopping about during a slow-mo replay.

This precise use of energy and transfer of power ensure that all of their efforts go into propelling themselves forward, faster.

While intrinsic power and strength can get you far (and fast), you need to work on the technical aspects of your sprinting form.

What to do:

Don’t waste energy when you sprint. Pump your arms forward and in tandem with your moving legs, keep your hips steady, tuck your chin in, and don’t stride longer than necessary. Lean forward slightly and land on your midfoot. (In some cases, you might even feel like you are falling forward, but continuous momentum will keep you up.) Finally, focus on the propulsion in the forward direction rather than focusing on driving your knees upward.

2 Warm up, but avoid static stretches

Static stretching, in which you hold a stretch for a prolonged period of time, has been shown in the literature to slightly impede sprint and power performance. This, of course, carries a lot more weight for the high-level competitor, where the difference between winning and losing can be a nose hair, but if you want to run faster yourself, exploit every advantage you can get!

Besides, there are better ways to warm up for a sprint than simple static stretching.

What to do:

Focus on dynamic drills that keep your body temperature up. I recommend that you warm up with 5-10 minutes of moderate-intensity aerobic activity, such as a light jog. Next, perform dynamic mobility drills to loosen up your shoulders, hips, and ankles.

Dynamic Hip Stretches
Watch The Trailer – 00:50

The so-called “Spiderman” stretch is a particularly great drill to hit all three of these crucial areas, especially if you add in some upper-body rotation (you can see me working into it at around the 15-second mark in the video). To do this, lunge forward, keep one elbow close to the knee in front, and touch the ground. Twist your upper body toward the front leg, and push your leg out slightly to open up your hip. Then, extend the free arm straight up. You should feel a stretch in the adductors, hip flexors, upper back, and chest. Hold for a few seconds and twist again, this time facing away from the front leg. Then, repeat on other side.

The ABCs of running

A-skip: Stand tall and drive your knees upward with each step.
B-skip: Same as A, but extend your leg forward at the bottom and “paw” back at the ground.
C-skip: Aka “butt kicks.” Bring your heels up with each stride.

You can also perform what the running community calls “form drills.” Some examples include: A’s, B’s, C’s; high knees (running in place but raising your knees to waist-height); and strides (sub-maximal sprints).

The better prepared your body is for sprinting, the better you’ll sprint and the less likely you’ll be to pull a muscle.

3 Practice sprinting

Better lace up those sneakers.

According to the SAID principle (specific adaptation to imposed demand), you have to actually practice sprinting to be better at it.

Sprint workouts can be performed 2-4 times a week depending on your training season and sport. Research suggests that training programs longer than eight weeks can improve speed development compared to shorter programs.¹

What to do:

Perform 20-60-yard maximal sprints with full recovery between sets. This will improve your conditioning for any sport you play. Be sure to practice refining your sprint mechanics to further improve form and coordination, as well as run speed.

If you are playing a field sport, you can perform acceleration and deceleration drills and change of direction exercises (pivot drills) during the same session to improve your footwork and agility on the field. Implementing better running form during scrimmages will also provide opportunities to practice accelerating for when it really counts.

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4 Crank up the resistance

When flat ground starts to feel easy, it’s time to turn it up a notch and move to resisted sprints. With respect to increasing your strength specific to sprinting, resisted sprinting will translate to a more powerful sprint on a flat surface. This is where hill sprints, sled drags (running while dragging a sled behind you), and parachute (air-resisted) sprints come into play.

It’s time to turn it up a notch and move to resisted sprints

What to do:

Find a moderately sloped hill and perform hill repeats; run as fast as you can up that hill for several repetitions (see sample workout below), then hit the showers.

1. Warm up for 5-10 minutes with easy jogging.


2. Perform dynamic stretches and form drills for 15-20 yards each.


3. Find a hill that is not too steep. Start at the bottom and sprint up for 15-20 seconds. Walk down and repeat 10-12 sprints.


4. Cool down for 5-10 minutes of easy jogging

5 Lift for speed

The gym isn’t just for building better bodies; it builds faster bodies as well. Simply put, you can’t run fast if you aren’t strong.

Combining resistance training has been shown to be a better method of improving speed compared to performing each of these training methods individually.¹

What to do:

Incorporate a progressive strength-training program that focuses on exercises such as deep squats, deadlifts, power cleans, and lunges. Don’t worry about being fancy. These recommended exercises transfer over to the tarmac and improve your ability to recruit the fast-twitch muscle fibers necessary for powerful locomotion. I recommend implementing these exercises into your program 2-3 times a week to improve your relative and absolute strength levels.

Incorporate a progressive strength-training program that focuses on exercises such as deep squats, deadlifts, power cleans, and lunges.

Here’s a sample strength and power workout:

• Squat jump (with barbell on back)
  3 sets of 5 reps (2-min. rest in-between sets)


• Single-leg depth jump
  3 sets of 8 reps per leg, 30-sec rest between legs and sets


• 
  

  1 rep is a hop onto the box, hopping off, landing, and immediately doing another rep.

  
  

  
  



• Conventional deadlift
  3 sets of 5 reps (2-min. rest)


• Rear-foot elevated split squat
  3 sets of 6 reps per leg (2-min. rest)


• 
  

  Note: Stand as fast as you can for each rep. Use a straight weight for all sets.

  
  

  
  

6 Do some plyometric training

Ready to add more pep to your step?

Explosive plyometric training like squat jumps, hurdle hops, and bounding has been shown to increase speed by shortening ground contact times and increasing stride frequency.² Basically, that means that with the proper amount of plyometric training, your lower body becomes a blur of pistons. It’ll also improve the stiffness of your tendons and muscles so that with each stride your energy is used much more efficiently and geared toward powerful speed.

Box jumps

What to do:

Incorporate plyometric training during the same sprint session, after your sprints. Things like jump squats, box jumps, and bounding drills after sprints can work.

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References

1. Bolger, R., Kenny, I., Lyons, M., & Harrison, A. (2014) Sprinting Performance and Resistance-Based Training Interventions: A Systematic Review. Journal of Strength Conditioning Research, epub ahead of print.


2. Macka?a, K., & Fostiak, M. (2015) Acute effects of plyometric intervention – performance improvement and related changes in sprinting gait variability.Journal of Strength Conditioning Research, epub ahead of print.

About The Author

Jon-Erik Kawamoto, CSCS, CEP

Jon has coached and helped numerous clients reach and surpass their fitness goals, including high-level athletes, emergency personnel and more.

Bodybuilding.com Articles

In Pursuit Of Speed: 6 Sure-Fire Tips To Make You Run Faster

What Are The Top 5 Supplements For Faster Muscle Gain?

New Exercise and Fitness Review

Take a stroll through the store section on Bodybuilding.com and you will see tons of supplements geared toward building lean muscle and restoring the body after a strenuous workout. For the most part, these supplements work well for people but not all supplements work for all people. Due to the unique nature of our bodies, some athletes will respond differently to some supplements. Despite those differences, there are a number of supplements that show the greatest benefit and the most return across the board. I will highlight five of the top supplements that will help you best with muscle growth.

1 Creatine

Creatine is a natural occurring substance within our muscle cells, primarily around the skeletal muscle tissue where approximately 95% of the body’s Creatine supply can be found. The remainder is stored throughout the rest of the body.

This naturally occurring metabolite has been reproduced as Creatine monohydrate for dietary supplement purposes. It’s used for cellular energy production and modulation.

Related Video
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The perks of Creatine supplementation:

• The promotion of lean muscle tissue


• Increased muscle cell volume


• Faster post-workout recovery


• Increased glycogen synthesis


• Increase high intensity muscle performance

Athletes typically prefer Creatine when weight training and bodybuilding because of the rapid pace at which lean muscle mass is built. Likewise, for many it’s easy to stop taking Creatine because it’s naturally produced by the body. When an athlete stops taking this supplement, the Creatine levels in the body return to normal within 3-4 weeks.

Recommended Dosing: 5-10 grams. Take half of your daily serving with your pre-workout meal and second half of your daily serving with your post-workout shake.

2 Beta Alanine

This is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein such as poultry. The performance enhancement in Beta Alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. This increase in Beta Alanine through supplementation suggests carnosine levels are raised by over 60% in as quickly as 4 weeks.

This is significant because during high intensity exercise our bodies accumulate a large amount of hydrogen which causes our pH to drop (whereby we become more acidic). This acidification (lactic acid) can cause severe fatigue, decrease muscle performance and shuts down the neural drive which can force muscle failure. By maintaining increased levels of carnosine through BA supplementation a bodybuilder is able to the delay the accumulation of hydrogen and the resulting acidity which can, subsequently, delay muscle fatigue and failure.

“During high intensity exercise our bodies accumulate a large amound of hydrogen which causes our ph to drop.”

Additional benefits of Beta Alanine Supplementation:

• Elevated endurance


• Improved force output


• Reduced fatigue


• Improved body composition


• Works synergistically with Creatine


• Enhanced performance for athletes regardless of intensity or duration

Recommended Dosing: 2-3 grams pre-workout is sufficient if you are an advanced lifter an additional 2-3 grams post-workout has shown to help with the recovery process.

3 Whey Protein

It’s been systematically surmised that body builders and trainers can improve performance and lean muscle gain when consuming whey protein shakes or supplements. Whey protein supplies the body with a high amount of protein as well as high concentrations of calcium, magnesium and other minerals that are easily digested in liquid form.

“Whey protein supplies the body with a high amount of protein as well as high concentrations of calcium, magnesium and other minerals”

Whey is typically taken before and after a workout to improve muscle recovery and restoration. Whether you are on a muscle gain diet or concerned with losing body fat, a whey protein supplementation to an exercise routine can speed the gain and loss process. Here are some key benefits to whey protein supplementation.

Easily Digested

Weight trainers and athletes on the go can save time by consuming a whey protein shake right after their workouts to gain the benefit of the nutrients that are rapidly absorbed. Because these supplements contain a number of vitamins and minerals not available in everyday meals, this is a great supplement for anyone with a busy lifestyle.

Lactose Intolerant

Anyone who is lactose intolerant knows the cramping and discomfort of trying to take everyday dairy shakes. Whey protein shakes are generally made with a combination of egg proteins, soy proteins and calcium caseinate protein. That means there are no similar negative side effects to pure milk products.

Improved Muscle Repair

When you complete an intense weight lifting workout or sporting event the body needs to repair itself. In order to do that it needs specific nutrition. Protein is the essential building block for muscle repair and comes packed in whey protein shakes and supplements. When taken immediately after a workout the protein triggers rapid muscle recovery.

Natural Appetite Suppressant

Eating a high protein diet can stave off hunger, making it easier to consume a low-calorie diet without suffering from severe hunger. Whey protein supplements and shakes can be used as a meal replacement or as a snack between meals.

Amino Acids

Our bodies need a substantial amount of quality protein and amino acids in order to function. Whey protein supplements contain very high concentrations of amino acids that provide assistance in protein synthesis.

Improved Metabolism

Consuming a large amount of protein is fuel for the furnace. When consumed throughout the day it serves as a great source of energy to keep the fire lit for metabolism. With improved metabolism you get a higher calorie burn and reduced hunger.

Recommended Dosing: Consume 30-40 grams of whey protein at a time. Best used pre and post-workout, but also is a convenient way to get in the necessary amount of protein when whole food is not an option. Never rely on shakes – though having a whey protein shake is ideal post-workout, at all other times in the day do your best to get in whole food sources.

4 Branch-Chain Amino Acid (BCAA)

Another common supplement that weight trainers and bodybuilders turn to is branch-chained amino acids (BCAA’s) to improve workout results. Of the 21 amino acids in the body, three are referred to as BCAA’s: leucine, isoleucine and valine. These are the main elements of protein and combine to make up about 30% of the skeletal muscle within the body.

The body uses BCAA’s to help the muscles recover. Like a whey protein supplement, BCAA’s drive nutrients to the muscle tissue allowing for improved workout recovery. The body will burn off BCAA’s as you work out, so taking a supplement can restore the same nutrients lost during intense exercise. This supplement also reduces pain from muscle fatigue and improves metabolic recovery.

There is also some measure of proof in its use that BCAA’s can help improve endurance by keeping muscles fueled – something that is of interest to long distance workouts such as backpacking or long distance running (marathons), distance swimming, or any other prolonged workout.

“The body will burn off BCCA’S as you work out, so taking a supplement can restore the same nutrients lost during intense exercise.”

Recommended Dosing: 3-5 grams upon waking and 3-5 grams pre and post-workout.

5 Glutamine

Glutamine is touted for its ability to slow muscle tissue breakdown during intensive exercise which can help in improved strength thresholds and elevated endurance. Those weight training will find that they can lift heavier weights for longer periods and train more often. Pushing the limits of the muscles of course inspires the body to produce greater lean muscle to compensate.

Glutamine also has a number of other benefits associated with taking it in supplement form:

• Preservation of muscle tissue allows your body to burn additional fat – as the more lean muscle your body has the more effective your metabolism is. When training to lose weight, the body will also shed lean muscle so it’s important to slow this muscle loss.


• Glutamine has shown positive results with the improvement of the immune system in many who take this supplement. When you’re under intense training, it places stress not only on the muscles but on our entire immune system. Glutamine restores not only the health of the muscle tissue but it feeds into the immune system as well, ensuring rapid recovery for the body as a whole.


• Glutamine is cited for its ability to enhance growth hormone levels in the body. This is a major draw for those who want to focus on building muscle, as studies have suggested that just 2 grams of glutamine supplementation can increase growth hormone.


• Muscle tissues require nitrogen, and glutamine supplements (L-glutamine) is made up of approximately 20% nitrogen which makes it one of the best suppliers of nitrogen for muscle tissue. When stacked with other muscle recovery and building agents like creatine and whey protein there is a significant increase in the potential for hitting rapid training goals.

Recommended Dosing: 5 grams upon waking; 5 grams post-workout and 5 grams before bed.

Conclusion

Of course results can always be achieved without supplements, but the process is always going to be slower. My advice to you is get your diet in line first and foremost. You will be very surprised by how much better your body will respond to weight training when your dieting is in line. Then if you decide to take the supplements I have recommended you should see better results.

The results that you gain from supplementation are going to vary, specifically because each person will have a variable workout utilizing different levels of intensity and length. If your diet is in line and you are working out with the upmost intensity I am sure that these supplements will help you get to the next level.

When searching for a supplement to enhance an intensive workout program and start building muscle fast through improved muscle recovery and enhanced nutrition then you should stick with the top 5 muscle gain supplements: Whey, BCAA’s, Creatine, Glutamine, and Beta-Alanine.

About The Author

Alex has a passion for bodybuilding and this has led him to a life in the fitness industry. He is a certified personal trainer & nutritionist.

Bodybuilding.com Articles

What Are The Top 5 Supplements For Faster Muscle Gain?