Runners: Improve Your Running Speed with Track Workouts!

If you are looking to improve your running performance and speed it is important to include speed work, or track workouts, into your training regimen. Track workouts are a necessary component to becoming the best runner you can be and should be done at least once a week. The idea behind them is simple---by running faster than normal for shorter than normal distances, you will increase your body's aerobic capacity. This means you will burn oxygen more efficiently and makes you able to run faster over a given (race) distance. Essentially, running will become easier for you because your body will be conditioned by the stress of a track workout. Over time you will be able to run faster with less effort. Your hard work will pay off in just a few months so it is important to remain consistent.

To get started, head to your local high school track and come prepared with a plan. Each lap equals .25 of a mile, so beginners should keep the workout short. Start by jogging ½ a lap and then sprinting the remainder. After your sprint, you should either slowly jog or even walk another ½-1 lap to allow yourself to catch your breath. Repeat this process 2-3 times until you feel like you cannot possibly do this again. Congratulations, you have just completed your first track workout!! As it becomes easier, gradually increase your distance that you are sprinting. Remember to take note of how many sets you are doing so that you can track your improvement. Keeping a record of your times is also a great way to monitor your performance and improvement.

Try not to skip your track workouts even though you might be tempted to. Speed work is difficult but it should be. It is what enables you to improve and it makes you stronger not only physically but also mentally. If you know you can push yourself to your limit for just a quarter of a mile then you can use this same reasoning when you only have a half mile left in your next marathon. The best part is the afterglow of a great track workout. You will be tired but you will know that you are geared and ready for your next race.

A proper cool down and stretching is key after a tough track workout. Give your body ample time to get your heart rate back down and allow extra time for deeper stretching. You should be sore the next day and therefore your next workout should be a light one. Allow your muscles time to recover and thus they will be stronger the next time.