So you have done a 5k or a 10k and are wondering how do those people run so fast? The quick answer is genetics, and we pass at the notion that we could be faster. Why do some people seem to be faster at the end of races and pass me? If you don’t like the answer of genetics then how about good old hard work. That has to be the answer right? Well how many people do you know that workout all the time and they aren’t getting any faster and aren’t losing any weight? Well it is time to set your own personal best (PR).
The key to running road races faster are interval training sessions, tempo runs, threshold workouts, and hill days. Fast runners don’t do the same workout day after day after day. Running faster is not about every run has to be over an hour or a certain mileage.
Research has shown that high intensity cardio training improves speed, running efficiency, your body’s ability to use oxygen, and endurance. Also, interval workouts which are the highest intensity have been shown to allow people to burn more fat 24 hours a day with a faster metabolism than any other form of exercise. Every elite runner has a favorite high intensity workout that they believe is the difference for them. The key with your cardio training program is to use the same techniques at your own level.
Another name of interval workouts is speedwork. Interval training is short intervals of high intensity followed by short intervals of low intensity and then repeated. The key to optimizing your interval workout is to be in the right heart rate zone using a heart rate monitor. Live Lean Today’s online fitness plans creates a personal heart rate profile for you.
Your interval workout can vary by time, speed, duration, and intensity all on your fitness level and race goal. Every person should do some form of interval training. Your online personal trainer will personalize your cardio training program to the right interval workouts based on your specific needs.
You won’t find a single elite runner who doesn’t have interval training as a staple of their training program.
Tempo runs are high intensity that you sustain for a longer period of time. A sample tempo run would be 5 min. easy followed by 10 min hard followed by 5 min. easy. Though you can monitor your pace by how you feel, using a heart rate monitor is the only was to zero in on your exact level of intensity. Now, heart rate monitors have strapless hr monitor options for those that don’t like to wear the chest straps.
Tempe runs works on train you body for your race pace. If all you train is slow and steady then guess how you are going to run your 5k race. What makes your metabolism and your body is faster is the rate at which you burn energy not how many total calories your burn. That is why walkers on treadmills seem to stay the same and people who do speed work at their own level achieve weight loss and get faster.
Core Strength Training
You may not think that any type of strength workouts can make you better in cardio, though that isn’t true. This isn’t strength training for bodybuilders. Plyometric exercises and core strength training will increase your flexibility, stride power, and creating a more neutral foot strike. Your stride is so key to running faster from your ability to have a more powerful stride to how you impact the ground. Stand on your feet and look down at your knees; do they point in or out. These problems are do to improper flexibility and the hurt your overall running performance which has nothing to do with how fit you are.
If you want to run faster 5k or 10k races then it is important to start adding these elements into your running program. Live Lean Today’s online fitness trainers are available to work with you to create the right program and progress the program as you improve and set new goals.