Many weight training movements can also build core muscles. A review published in the journal Sports Medicine found that adding strength training to a running routine 2 to 3 times a week had a strong, positive effect on running performance. Runners should spend equal amounts of time building upper body and lower body strength.
For building speed, Corkum recommends weight training two to three times a week on non-consecutive days. If you weight train after a run, she suggests waiting at least four to six hours to prevent soreness.
Interval training is a type of running workout where you alternate between short, intense bursts of running and a brief recovery. The goal of interval training is to maintain the same speed on your first interval as your last one. A medical review published in The Journal of Physiology found that running sprint intervals builds muscle as well as aerobic endurance.
Another study published in the Journal of Strength and Conditioning Research assessed 16 trail runners that added interval training to their routine.
Each runner completed six interval training sessions over the course of two weeks with two days of recovery between each session. After the training program, the runners were able to run an average of 3.
When you first start interval training, Springer suggests sticking to once a week. The bursts in interval training can be measured by time or distance. Here are two types of interval training workouts that Corkum recommends for running on a track:.
Fartlek is a Swedish word meaning "speed play. They can last 20 minutes or longer depending on the runner. Coupling periods of moderate to high intensity running with a slower pace will put stress on both your aerobic and anaerobic treshhold. This will help you build both speed and endurance. While fartleks are similar to interval training, they are done at an easier effort and slower pace over a longer period of time. If you are a competitive runner, you can tap into this speed play during a race to help you pass another runner.
Unstructured fartlek runs can be beneficial for runners that are just getting started with speed training, because it eases the pressure of reaching a certain goal. Springer recommends incorporating fartlek runs into your running schedule just once a week to improve speed. Both coaches agree that running hills is a great way to introduce speed training into your running routine. Uphill training will help you become a faster runner and also increase your VO2 max, making you a more efficient runner.
VO2 max is a measure of how much oxygen a person can utilize during intense exercise. A study published in the International Journal of Sports Physiology and Performance found that introducing various hill workouts into a running schedule improved overall performance in all 20 participants. Each runner participated in an uphill training program that included two sessions per week for a total of six weeks. Develop and improve products.
List of Partners vendors. Share Flipboard Email. Anne Marie Helmenstine, Ph. Chemistry Expert. Helmenstine holds a Ph. She has taught science courses at the high school, college, and graduate levels. Facebook Facebook Twitter Twitter. Updated February 25, The top speed of a cheetah is around 69 to 75 mph. However, the cat can only sprint a short distance of around 0. A cheetah is about 2. A cheetah accelerates very quickly, allowing it to overtake prey at close range.
The fastest cheetah on record is Sarah. Sarah lives at the Cinncinati Zoo in Ohio. She ran the meter dash in 5. Featured Video. Cite this Article Format. Helmenstine, Anne Marie, Ph. How Fast Can a Cheetah Run? The History of Electric Vehicles Began in Your Privacy Rights. The new findings come after researchers took a new look at the factors that limit human speed. Their conclusions? The top speed humans could reach may come down to how quickly muscles in the body can move.
Previous studies have suggested the main hindrance to speed is that our limbs can only take a certain amount of force when they strike the ground. This may not be the whole story, however. But Weyand and colleagues found in treadmill tests that our limbs can handle a lot more force than what is applied during top-speed running.
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