So You Want to Get Faster?

Do you feel stuck? Not improving? Or constantly injured?

Something has to change. We are going to outline exactly what you need to if this applies to you.

There are many different variables that go into why you can't seem to make progress. Here are some of the most common pitfalls that people overlook:

1. Build a base

A lot of people will blame being injured or having a lack of improvement on the wrong things. After all, any excuse sounds good when you're searching for answers, right? But a lot of people just haven't looked at the root of the problem. Sometimes people get a little bit overzealous and start training when they don't have a base of work established. This "over-training" may not look like much but if its a 300% increase in the amount of working out or running that you are doing, its still quite likely that something will go wrong. Building a base allows your body to get used to working at an "easy" pace. Only then can you push it past your base into new territory.

2. Focus on power output over volume

When is the last time you truly sprinted? Like a lion was chasing you? Or a chihuahua....The more top end speed you have, the faster you can run at a casual pace. If you don't have the power output capabilities to go fast, you are going to limit yourself and any progress you want to make. Do the strides. Don't avoid hill repeats and speedwork. They make you better. Even if your volume is pretty low, strides are an effective way to run fast without the added stress of high-intensity speed work. Do the strides.

3. Make easy days easy

Just as important as it is to run fast in order to be "capable" of running fast, it is equally important to take it easy on easy days. If you find yourself breathing hard, dial it back. If you want to add intensity to an easy run, just do the strides at the end, it works. But if the day calls for conversational zone 2 training, be sure to fight the urge to increase the pace even if it feels comfortable. Your next workout will thank you.

4. Make hard days hard

When it comes to the specific intensity for your training, there are many variables. The biggest thing I see people do is running all of their speed work at relatively the same pace. You should not be running a 200m interval the same pace as your 400m or 800m reps. You've gotta have gears! Making sure you are running hard enough for the distances you're doing is a vital part of conditioning your body to run faster, easier.

5. Do the little things better

Don't forget about all of the other components of recovery! Good sleep, proper hydration, and electrolyte management will go a long way. Avoiding inflammatory/processed foods and eating your body weight in grams of protein are a great way to boost your recovery and allow you to perform without wearing down. Spending a few minutes on areas of tightness and/or discomfort pre and post training is a great way to put out small fires before they become wildfires! Using active recovery while training should be a part of any good training plan.

My partners at Swift Recovery have everything from compression, cryotherapy, red light, sauna, PEMF, and more, so stop by our one stop shop and check it out!

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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