Running speed is increased by training the body, feeding it right, and using the right nutrients in the right measure. Whether you are a competitive runner or working on your general fitness, we highlight how to supplement to achieve peak running speed in this article. It more specifically looks at how to improve running speed and the use of supplements in relation to this aim.

Training Strategies to Improve Running Speed

1. Interval Training

Interval training is based on sprints at high intensity followed by a low-intensity recovery period. This form of workout assists with enhancing the overall capacity of the heart, muscle strength, endurance, and running speed.

Example Workout:

• Warm-up: 10 minutes of light jogging
• Interval: 1-minute sprint at 90% effort. 2 minutes of slow jogging or walking
• Repeat: 6-8 times
• Cool down: 10 minutes of light jogging or walking

2. Tempo Runs

Tempo runs, also known as threshold runs, are conducted when the pace is just hard enough for the athlete to hold but not impossible. They improve lactate tolerance, therefore helping you run faster without going out of breath.

Example Workout:

• Warm-up: 10 minutes of light jogging
• Tempo run: 20-30 minutes at a pace you can sustain for about an hour
• Cool down: 10 minutes of light jogging or walking

3. Hill Repeats

Training uphill builds strength and power in your legs. This will improve your overall running economy and speed on flat terrain.

Example Workout:

• Warm-up: 10 minutes of light jogging
• Hill repeats: 30-60 seconds of running uphill at 90% effort. Jog back down for recovery
• Repeat: 6-10 times
• Cool down: 10 minutes of light jogging or walking

4. Strength Training

Activities like squats, lunges, and dead lifts are some of the strength training activities that can help in improving running speed by increasing muscle strength and also by improving biomechanics.

Example Workout:

• Squats: 3 sets of 10-15 reps
• Lunges: 3 sets of 10-15 reps per leg
• Deadlifts: 3 sets of 10-15 reps
• Core exercises (planks, Russian twists): 3 sets of 15-20 reps

Nutrition for Speed

1. Carbohydrates

Carbohydrates are used by the runners as the chief sources of energy. Intake of the right portion of carbohydrates guarantees your muscles are well supplied with glycogen for power activities.

Sources: Whole grains, fruits, vegetables, legumes

2. Protein

Protein is required to build muscles, especially when one is recuperating from an exercise session. To build and sustain muscle mass, as well as repair the muscles after strenuous exercises, enough proteins are required.

Sources: Lean meats, poultry, fish, eggs, dairy, plant-based proteins (beans, lentils, tofu)

3. Healthy Fats

Good fats are also important as they offer steady energy and good health. One should also note that introducing sources of omega-3 fatty acids into one’s diet can also help to bring down the level of inflammation as well as the duration of recovery.

Sources: Avocados, nuts, seeds, olive oil, fatty fish

Supplements to Boost Running Speed

1. Creatine

Creatine is a highly researched supplement that may increase muscle mass and power needed for short, burst examples of speed. It contributes to raising the levels of ATP, which is a key resource of energy in a cell and thus increases performance during power output.

Recommended Dosage: 3-5 grams per day

2. Beta-Alanine

Beta-alanine is an amino acid that plays a crucial role as a buffer acid in muscles, with the potential to decrease fatigue levels during high-intensity exercises. It can help improve your endurance during HIIT and sprints and your capacity to sustain a fast running tempo.

Recommended Dosage: 2-5 grams per day. Divide them in doses to avoid tingling sensations

3. Caffeine

Caffeine is a natural stimulant. It can improve your focus and reduce perceived effort. Caffeine intake before a run can increase your speed and endurance.

Recommended Dosage: 3-6 mg per kilogram of your body weight. Take it 30-60 minutes before exercise

4. BCAAs (Branched-Chain Amino Acids)

BCAAs (leucine, isoleucine, and valine) can reduce muscle soreness and fatigue. This allows for quicker recovery between high-intensity training sessions. This can lead to better performance and speed over time.

Recommended Dosage: 5-10 grams before or after workouts

5. Nitric Oxide Boosters

Beetroot juice or L-arginine-like supplements can increase nitric oxide production in your body. This improves blood flow and oxygen delivery to muscles. This can enhance endurance and speed during longer runs.

Recommended Dosage: 500-1000 mg of L-arginine or 250-500 ml of beetroot juice

6. Iron

Iron is crucial for oxygen transport in the blood. Adequate iron levels ensure that your muscles receive sufficient oxygen during exercise, enhancing performance and reducing fatigue.

Recommended Dosage: Varies depending on individual needs; consult with a healthcare provider for personalized advice

7. Electrolytes

Electrolyte supplements help maintain hydration and muscle function during intense training. Proper hydration is essential for peak performance and preventing cramps.

Recommended Dosage: Follow the product’s guidelines, typically taken before, during, and after workouts

Hydration for Speed

Staying properly hydrated is essential for maintaining performance and preventing fatigue. Dehydration can lead to a decrease in blood volume, making it harder for your heart to pump blood and deliver oxygen to your muscles.

Hydration Tips:

• Before Runs: Drink 16-20 ounces of water 2-3 hours before your run.
• During Runs: Drink 7-10 ounces of water every 10-20 minutes during your run.
• After Runs: Rehydrate with water and electrolytes to replace lost fluids.

Recovery Strategies

1. Sleep

Adequate sleep is essential for recovery and performance. Aim for 7-9 hours of quality sleep per night to allow your body to repair and build muscle.

2. Foam Rolling

Foam rolling can help alleviate muscle soreness and improve flexibility, allowing you to recover faster between training sessions.

3. Active Recovery

Incorporate light activities, such as walking or gentle yoga, on rest days to promote blood flow and aid recovery.

4. Stretching

Regular stretching can improve flexibility and prevent injuries. Focus on stretching major muscle groups, particularly those used during running.

Mental Strategies

1. Goal Setting

Set specific, achievable goals for your training and races. This can help keep you motivated and focused on improving your speed.

2. Visualization

Visualize yourself running at your goal pace and achieving your speed targets. This mental practice can enhance confidence and performance.

3. Positive Self-Talk

Replace negative thoughts with positive affirmations to boost your confidence and maintain motivation during challenging runs.

Conclusion

Improving your running speed requires a multifaceted approach that includes structured training, proper nutrition, strategic supplementation, and mental preparation. By incorporating interval training, strength workouts, and a balanced diet rich in essential nutrients, you can enhance your performance and achieve your speed goals. Supplements like creatine, beta-alanine, caffeine, and BCAAs can provide additional support, helping you maximize your potential on the track or road. Remember to stay hydrated, prioritize recovery, and maintain a positive mindset to ensure long-term success in your running journey.

For all your protein and supplement needs, visit Genetic Nutrition!

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