2 Actions Athletes Take To Run Faster And Longer
If you want to run fast, whether as a beginner or an advanced athlete, there are some speed building techniques you can do to overcome all obstacles. Use the following guide if you want to be a faster runner.
A. Strength training
There are many ways through which strength training improves the speed of running as explained below.
Power boost
This is the explosiveness of the muscles and it is gained through strength exercises such as kettle bell swings, plyometrics, cleans, Olympic lifts, medicine ball throws, etc.
Strong muscles
Strength training programs increase the sizes of muscles hence more energy. Muscles contract powerfully and as a result, muscle fibers build in size. If optimal strength is gained in particular muscle groups like legs, short-distance running speed increases to a great extent.
Increases neuromuscular control
This means that the muscles and the central nervous system communicate effectively. More of this control increases proficiency of movements during training and chances of injury are minimized to a great extent.
Enhanced efficiency of recovery
A well -developed program for athletic strength improves recovery of muscles. If combined with quality diet and sleep, the performance and recovery of the central nervous system increases. You become resistance to fatigue as time goes by and your body systems function more efficiently.
Kinesthetic awareness
This is the ability of the body to time and stay alert as it goes through space. Anyone can train for this regardless of age. Athletes who benefit from this include the gymnasts, Olympic players, dancers, and martial artists.
B. Best athletic exercises for speed
The following workouts are compound movements for glutes and hamstrings, which are the power points of an athletic body. The workouts build strength, power, and stability of the knees, hips, ankles, and feet.
Barbell deadlift
Hinging workouts are some of the best weight training exercises for athletes if done in proper forms. They are mostly used for massive lifting. The proper form for a hinge movement is: Hips pulled back to load hamstrings and glutes; knees over the ankles while the spine aligned I a straight line; and the core kept tight.
TRX single-leg squat
Two-leg squats can increase strength but single-length squats are more explosive as they recruit more muscles and improve coordination and stability necessary for sprints and running.
Barbell hang clean
Bar speed enhances Olympic lifts. If you perfect hang clean movements, you will build tremendous power. Snatches and cleans are some of the best complex training for athletics, and amateurs should start PVC pipes before advancing to heavier loads.
These are the professional athlete workout routines that develop underused muscles to increase running power and speed.
