FEEL THE NEED FOR SPEED?

3 ALMOST EFFORTLESS WAYS TO INCREASE YOUR RUNNING SPEED  The Nike Run Club offers 3 tips from 3 coaches: warm up, play music, run with friends in an article, "Easy Ways To Improve Your Speed".

Sometimes I really, really need something SIMPLE AND EASY to try to improve my running performance.  Learning new stretching moves or strength exercises requires a change in practice, which usually requires overcoming the inertia of habit, and it takes additional time to incorporate something new …time I may not want to spend.  Plus, I’ve got to trust that over time the new move will provide the promised boost. The way I read this piece, the fun moves suggested will increase your speed while training. But increasing your speed in training ultimately translates into increased racing speed!
 
You might be thinking that you already warm up and listen to music while running, so this advice isn’t for you. However, you may want to warm up for a bit longer than usual and a bit more purposely. I often overestimate the time I spend walking briskly before a run, it’s more like a slow shuffle while I get my phone apps working properly to track the run and the audiobook to repeat the last few minutes of the previous stopping place.   You also might try new music, some songs that are not old favorites but have a faster beat (180 beats per minute), which approximates the 180 steps/minute recommended as a running pace.
 
As far as friends are concerned, this is not as easy as it sounds. When I follow a training plan, there’s only one day scheduled for a run that doesn’t require concentration: the long easy run at week’s end. However, “streak running” as a summer  (see the May 22, 2016 post coming up) or year-round activity might be a great opportunity to add more friend time!
 
RUN HAPPY!
 
http://www.nike.com/us/en_us/c/running/nrc-articles/speed-building-tips