How to Run Faster in Football:
Speed Tips 101
Running in football is a lot like running in
a full 10K marathon. There is a lot of pressure
to run as quickly as possible, and there is
sustained effort for a prolonged period of time.
Many players ask us about speed racing methods,
and we have taken the liberty of giving you our
best strategies for our fellow athletes in
football. Remember these tips and make sure that
you integrate them with what already works for
you. If something works, use it – if it doesn’t,
discard it. Experiment with a variety of
techniques until you find the ones that will
work for you.
1. Speed depends on your physical and mental conditioning. If your mind is bored with what you’re doing, it won’t help you achieve the kind of performance that you want. Here are some tips to help you beat boredom and monotony during whenever you run:
a. Don’t stick to just one route whenever you run. Find different routes and explore your city or town. Travel to a different area and run from there. This will help bring fresh perspective and will help motivate you to train harder and more frequently.
b. Discard your old sneakers and treat yourself to a pair of adequate running shoes. Sometimes, changing your gear also changes your mental state regarding the activity.
c. Find a running buddy to make your training more enjoyable!
d. Make your run random – instead of sticking to a single pace, slow down or speed up. Mixing up your training is also a good way to break monotony.
2. Surface elevation actually changes the way a person runs – so if you can find a small hill or any elevated area nearby, use that area to improve your running capacity. The trick is to run uphill as quickly as you can, then go back down. Repeat this exercise until you feel that your muscles are protesting. This is one of the fastest ways to greatly improve your running speed.
3. After a whole day of training, eat the type of food that will directly nourish your sore muscles and joints. Whey protein, natural fruit smoothies, and tuna-based food items are highly recommended. Avoid cheeseburgers and the like, as they do not contribute to a quicker physical recovery. Plus, these foods are going to make you feel heavy and slow when it’s time to really perform (e.g. during an actual game). Should you consume dairy products after training? Yes, but only if you have several days left before race day. Do not consume dairy products on race day itself, as this may cause you to become sick while running.
4. Your core or abdominal muscles are responsible for stabilizing your whole upper body during a run. If your core muscles are weak or under-trained, you are going to run more slowly and you are going to experience frequent bouts of “stitches”, or muscle cramps, in your core area. To iron out these kinks, perform core exercises such as superman stretches, front planks, side plank, and crunches regularly. Core exercises that require a stability ball are also a good way to train your abdominal muscles.