How to Help Slow Runners

July 26, 2014
How to Help Slow Runners

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Running gradually isn’t necessarily a bad thing from a fitness viewpoint, but if you’re attempting to construct speed for a race, being a slow runner or training one can be irritating. A variety of factors add to running speed and efficiency, however taking a few easy steps, including working on technique and developing the muscles of the leg, can assist enhance efficiency. Consult a doctor prior to beginning any kind of exercise program.

A Solid Foundation

Before improving running times and capabilities, you need to have a strong foundation with which to work. Relying on your goals and level of training, you need to be able to run regularly for a time frame prior to dealing with speed. For example, licensed fitness instructor Stew Smith suggests building a foundation of running 20 to 25 miles a week before beginning to work on speed if you’re training for a marathon. If you’re trying to help a slow-moving runner, guarantee he’s a training program in place that fulfills those foundational requirements, depending on the particular sort of running he’s performing. Smith suggests a period of 10 to 15 weeks to construct a strong foundation for marathon training, it could be less time if you’re training as a sprinter or to run shorter distances.

Interval Training

Interval training consists of blending varying intensities into your running routine. This kind of training can enhance foot speed, enhance dexterity and increase physical fitness. Examples of interval training include running for two minutes at full speed, then slowing down your rate for one minute, followed by resuming your initial full-speed pace. This circumstance can be repeated numerous times throughout a running session. Training a slow runner with interval training also enhances lung capability.

Build Muscles

Muscle is comprised of numerous different sorts of muscle fibers. The 2 that impact running speed are fast-twitch fibers and slow-twitch fibers. The more your muscle is covered with fast-twitch fibers, the faster the muscle will move. According to Scientific American Magazine, research has shown that a program of vigorous weightlifting done with other forms of anaerobic workout enhances the variety of helpful fast-twitch fibers in a muscle. Include at least two to three days a week of weight training to improve the speed of a slow runner. Examples of reliable exercises to construct leg muscles include front and back leg curls, squats and lunges.

Proper Form

Different runners have various kinds but certain elements are universal when it pertains to appropriate type. Maintaining correct kind can improve speed and aid avoid injury. The standard running kind consists of keeping your upper body relaxed and your arms moving normally in a straight line from the height of your chest height to just behind your hips. Get in touch with a licensed fitness instructor for even more in-depth guideline, particularly to assist learn the correct way to move your feet, which varies depending upon the kind of running you’re performing.


Eat a diet that’s mainly carbohydrates with some protein and fat prior to going to help reduce digestion problems, specifically if sensation slow while running is an issue. Reducing weight can also help if a slower runner is obese because it lowers the workload on the body. In addition to proper kind, putting on the right running shoes can go a long way to both preventing injury and helping increase performance. Incorporating way of life modifications with appropriate type and regular practice may not make a slower runner into a speed demon, however it’ll improve efficiency over time.