Whats the best workout to add “quick speed” to my running without risking injury?
Simply put, to get faster, you have to train to get faster. Speed work is an important component of any advanced training program. It trains your physiological systems to adapt to the anaerobic stresses of speed. Your legs learn to turn over faster, your heart and lungs get conditioned to work harder for a sustained period, and your mind adapts to the discomfort of the higher intensity effort. Since you already have a good aerobic base, you should gradually refocus your training from endurance to speed by including one speed workout a week in your training program. However, since high-intensity efforts are very stressful on the body, they should be done with great care. Be sure to reduce your training volume by 20 to 30 percent during the weeks you do speed intervals to discourage injury and encourage recovery. Adding strides and intervals to your training will help you run faster with little risk of injury: Strides Strides teach your muscles and nervous system to run smoothly at a fas
