Four essential strategies for adding in speedwork to your regular routine:
, interval training helped trail runners run 5.7 percent faster on a 3,000-meter track test. Sixteen trained athletes completed a two-week speedwork test, consisting of four to seven bouts of 30 seconds at maximal intensity with a 4-minute recovery, three times weekly. At the end of the trial, all athletes saw an improvement in their speed, time to exhaustion, peak power, and mean power.
Simply put: Speedwork has the power to be a total game-changer. “If you want to be faster, you have to run fast—period,” says, running coach for Nike+ Run Club in New York City, and head coach of Brooklyn Track Club. “Just like lifting, you’ve got to stress your body in the direction you want to go. When you lift heavier weight, you get stronger. Add in speedwork, see quicker results.”
Interested in picking up the pace yourself? Here, Finley offers up four essential strategies for adding in speedwork to your regular routine:Paying attention to your overall body mechanics, whether you’re hitting 30-second splits or a 30-mile trail run, is integral to staving off injury. It also makes you more efficient, says Finley. “
varies, but can make a major difference,” he says. “Look at things such as foot strike, arm carriage, shoulder tightness, and knee drive.”Remember: The way your body moves is definitely going to be different from your friend, sister, running partner, etc. That’s okay. “There’s no singular correct ‘running form’ for all bodies,” he says. “I want my athletes to be allowed to grow into fitness and speed from their natural state, without necessarily being overcorrected before doing so.
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