For faster times, you need to increase turnover (steps
per minute). To increase turnover, the key is strong and flexible hamstrings.
Here’s why:
While the calf, quad and glute muscles contracting
together generate power, acceleration and drive when you push-off, the hamstring is the main muscle that contracts to rapidly pull your
foot up, towards your butt and forward for your next step. The more rapidly you can do this, the more steps per minute you’ll get, and the faster you’ll
run. The anterior tibialis and the abs contribute, but the hamstring is the key.
If you have run four days in a row (Mon-Thu),
Friday is a good day to take off. Friday late afternoon is the most dangerous
time to run on the roads. Traffic is heavy, and drivers are stressed from work,
in a hurry to start the weekend, inconsiderate, rude, and often inebriated. If
you run, be careful out there!!!
Plus you want to be fresh and ready for a long easy weekend run.
Below is a link to a 7 minute hamstring
strengthening video that is great because it requires no special machines or
equipment. Because the hamstrings are susceptible to injury, do not attempt to
do the whole video immediately. Try out each exercise individually, a few reps
for each one, and see how your body responds. Once you know you can do all the
exercises safely, this is a fantastic off-day conditioning workout that will
help you achieve increased turnover, a faster tempo, and literally a stronger “finishing
kick.”
Suggested work-out:
1. Warm-up with an easy half-mile run, or a one-mile walk, an easy bike
ride, or five to ten easy minutes on an elliptical trainer
2. Stretch the calf, quad, hamstring, and lower back muscles
3. Do three or four sets of hamstring strengthening exercises from the video
below
4. Optional: do a set of anterior tibialis strengthening exercises and
several sets of abs and core strengthening exercises.
5. Optional: practice good posture by isometrically flattening your shoulder
blades against your back rib cage with your shoulders rolled back, pinching
your shoulder blades together and keeping your abs tight and your stomach flat,
standing tall. One set of ten, holding each rep for a five count
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