The 3 Keys to Getting Fast, Safely

There are so many things you can do to address the goal of improving your speed and fitness. From things you can wear, nutrition, specific workouts, and training plans, etc.

But at the end of the day, what are the most important factors for moving the needle?

We think there are 3 big keys to doing this that are important to make it happen in any sport or training philosophy.

1. To be fast, you must train fast.

Seems obvious, but I notice lots of people doing all of their workouts at the same paces, effort levels, and not pushing the pace in a way that is going to give you enough adaptations to truly get fast.

I say all of that to also say this:

2. To be fast, you must train slow.

We need to still spent the bulk of our minutes training in a purely aerobic zone and effort level. If you add up the total miles and harder Z3, Z4+ efforts take up more than 20-30% of your weekly volume, it is hard to give the workouts a good enough effort to be effective. The problem with that is that everything becomes a moderate effort and it slows down improvement and increases injury risk.

If you're just getting started running or getting back into it and your heart rate is going bananas no matter what, you can disregard this part. You are in the base building phase and higher heart rates are okay, don't worry.

3. Do strides.

Strides are basically short sprints of up to 90% effort for 10-30 seconds that can be tacked on to any running that you do. They are short enough to minimize damage, while the speed is enough to improve power output and improve form, running economy, and cadence. If I were to do four 30 second strides 3 times a week it would only account for 6 minutes of running total. If that's all it took to get faster would you do it?

If you have questions about how to incorporate this and more importantly how to do it safely making sure you have a great foundation to build on, just reply to this email and we would be glad to help you.

Also, If you are dealing with an injury and need help or would like to optimize your performance and recovery with some professional help, book a phone consultation below!

We also provide:

• Precision Hydration Sweat Testing

• Video Running Gait Analysis

• VO2Max Testing

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Dr. Dylan Glass, PT, DPT, SMTC

Return 2 Sport PT

www.Return2SportPT.com

256-513-9525

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