Four effective running workouts to increase speed and endurance

Most people don’t approach running as they do strength training. They just set out on unplanned jogs around the block, throw in some sprints, and call it a day.

But targeted running workouts geared toward your fitness goals—training for a marathon, growing faster, getting fitter—make a world of a difference.

To help you become more methodical with your runs, we asked Gena Bradshaw, P.T., an assistant track and field coach and Life Time Fitness trainer, to suggest five training mainstays every runner should have in his workout regimen. Each workout is designed to train a different energy system to help you improve endurance, speed, and power. Plus, there’s a prescription for runners who are just starting out, and those who are more experienced.

Before each workout, though, remember to start with a dynamic warmup. “Warmups minimize your risk of injury, increase heart rate, raise blood flow to your muscles, and help you burn more calories mid-workout,” Bradshaw says.

Go for a comfortable 5- to 8-minute jog, then complete these drills to neurologically prime your body for your workout. Mark 20 yards. Focus on nailing the proper form for each drill, and increasing your speed as you progress.

Walking lunges

Carioca

Knee hugs

Ankle pulls

High knees

Butt kicks

Straight-leg kicks

Lateral shuffle

Also, make sure you cool down post-workout. Jog to flush the lactic acid out of your legs, and stretch while your muscles are still warm. Foam rolling will also help reduce soreness, and keep your muscles from getting knotted.

Ready to hit the ground running? Give these running workouts a try.

1. Explosive hill sprints

Why it works: Hill workouts help develop power by working your “alactic” energy system—your source of quick sprinting energy, Bradshaw says. They’re meant to be an all-out effort. “Form is crucial; you should be thinking about hands pumping cheek to cheek, and your knees driving up,” Bradshaw says. “Your arms set the pace. If you can’t move your arms, you’ll slow down significantly.”

How to do a hill workout: Sprint for 10-20 seconds up an incline outdoors or on a treadmill grade that’s comfortable but challenging, Bradshaw says. You don’t need to find the steepest hill around—it can be a gradual incline. Then, as you get stronger and more able to truck through these, you can increase the incline. Considering how intense this (and other hill sprint workouts like it) is, only do one or two of these sessions per week. Beginners start with just one.

Beginner: Complete 3-5 reps. “Remember, this is pure explosiveness, so it should be difficult,” Bradshaw says. You can always increase the time for fewer reps, too. Completely recover between reps. Take about 3-5 minutes in between.

Advanced: Complete 5-6 reps, taking 3-5 minutes rest in between each rep.

2. Interval workout

Why it works: “Intervals are meant to help increase stamina (and should not be conducted at max effort), so you’ll take less recovery time and increase the number of reps,” Bradshaw says. The big challenge is holding your pace for the entire workout, she adds. As you become more conditioned, jog rather than walk to get an active recovery between intervals. “Remember to maintain good form: shoulders down and back, chest up, and breathe,” Bradshaw says. “This will help you run more efficiently, and help you progress each week.”

How to do an interval workout: This routine is known as “ladders”. Try to incorporate one or two sessions per week.

Beginner:– run 50 meters– walk/jog 50 meters– run 100 meters– walk/jog 50 meters– run 150 meters– walk/jog 50 meters– run 200 meters– walk/jog 50 meters– run 250 meters– walk/jog 50 meters

Advanced: Complete the same workout above, only go “up and down” the ladder. Once you run 250 meters, work your way back down (200m, 150m, 100m, 50m).

3. Short and long sprints

Why it works: “Short sprints (generally 55-200 meters) help develop speed and power, while long sprints (200-400 meters) help develop speed endurance,” Bradshaw says. Both are important, but you’ll benefit more from one over the other depending on your end goal. “Are you training for a specific event or race?” Bradshaw says, “or are you training to get into the best shape of your life?” Longer sprints are advantageous for those training for 10Ks, half marathons, even triathlons, whereas short sprints are best for torching calories, and adding muscle, strength, and power to your lower body. Note: Don’t do a hill workout the day before you complete a short-sprint workout.

How to do a short-sprint workout: Do 2-3 sessions per week (depending on your end goal).

Beginner: Complete 6-8 sprints of 100 meters at 75%-80% effort. (“This means you can utter a few words, but can’t maintain a conversation,” Bradshaw says.) Recover for 50-60 seconds between reps.

Advanced: Complete 8-10 sprints of 100 meters at 80-85% effort. At this intensity, you’re pushing very hard, but not going as fast/hard as you can. Recover for 45 seconds in between reps.

How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.

Beginner: Complete 3 sprints of 300 meters at 75% effort. Recover for 3 minutes between sprints.

Advanced: Do two sets, each 3 sprints of 300 meters at 75% effort. Recover for 2-3 minutes between sprints, and 5 minutes between sets.

4.- Long-distance run

Why it’s effective: “Long-distance runs are intended to increase your aerobic capacity, which is the maximum amount of oxygen consumed by your body during exercise,” Bradshaw says. They also encourage your body to burn more fat for fuel (which is why distance runners tend to be skinny).

How to do a long run: Long runs should comprise 20% of your overall mileage for the week. This can be 1 session per week. Your mileage should increase by approximately 10% per week, and the pace should be around 70% of your max. “This is purely aerobic, meaning if you can’t hold a conversation, you’re going too hard,” Bradshaw says. “You should be able to hold this pace for an extended period of time, completely steady.”

Beginner: Complete 1 mile at a slower pace, maybe even starting off with a continuous 10- to 15-minute walk/jog. Your goal should be to work up from that mile. Go for time instead of miles to start.

Advanced: Complete 5 miles. Just keep your runs continuous and progressive each week.

posted Saturday May 21st
by Brittany smith