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Quiz the Coach - I Want To Increase My Speed

Quiz the Kidzworld Coach for running help, skateboard trick tips, basketball drills and other sports and fitness advice.
The Kidzworld Coach
Quiz the Coach - I Want To Increase My Speed - Reviewed by Kidzworld on Dec 27, 2006
( Rating: 1 Star Rating)

Quiz the coach helps teens and tweens with sports and fitness related issues and problems like obesity, healthy eating questions, skateboard tricks and P.E. dilemnas. - Page 9

So ya dig sports but need some help with your game? Don't understand some of the rules of football, basketball or hockey? Got a gripe about P.E. class, skateboarders, cheerleading, coaches, or anything? Why not ?

1Hey Coach,
I am a cross country runner. Every race that I run I always place, but it seem that every time I get slower or over a period of time my speed and time does not increase. What are some good ways to increase my speed and time for running mile, 800 meter and 400 meter races.
cc_gurl

Hey cc_gurl,
This might seem obvious but the best way to improve your running time is to run more. Set up a running schedule where you are running about four days a week - with at least one longer run of three to five miles. By running a longer run, you'll build up your strength and endurance, which will improve your one mile and shorter distance running times. The following drills will also help you increase your speed:

  • Speed Workout - A good simple speed workout session is to run for eight minutes at an easy pace, run fast and controlled for 45 seconds, then back to easy for 45 seconds. Repeat that six times and end with an easy five to eight minute run. Do that once a week and watch your time come down.
  • Steep Hill Workout - This exercise is great for improving your running strength, which should improve your overall running times. Make sure you warm up first and cool down after. Find a dirt or grass hill and run up it fast using short, quick strides with a high knee lift for 30 seconds. Slowly walk down the hill, lightly jog for about three minutes, then hit the hill again. Repeat the 30 second run up the hill and the three minute jog, six times.
  • Relax and Have Fun - Go into each race feeling relaxed and confident. Take a few deep breaths and tell yourself, "I'm going to run the best race I can, and beat my best time."
  • Do you need tips or advice on sports, fitness or health? to the Kidzworld Coach. Keep in mind peeps, the Kidzworld Coach isn't a doctor or a professional athlete or anything like that. He's just a dude who digs sports, plays 'em and knows a lot about 'em. You should always talk to your 'rents, a doctor or your school gym teacher before starting a new sport or a new exercise.

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