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Louise Damen
Running Training

How can I improve my speed?

There are several ways that you can work on your speed and contrary to popular belief you don’t necessarily need to smash yourself with speed work. ‘Strides’ are a great way to work on your speed as they train your neuromuscular system to allow you to maintain a faster leg cadence. Once or twice a week after an easy run, complete 6 x 75-150m with a walk back recovery.

You should be running at close to your maximum speed without actually sprinting. Short hill sprints are another great way to improve your speed. Once a week after an easy run try 5-6 x 10 second hill sprints with 2-3 minutes recovery. Running up a gradient will train your body to recruit more muscle fibres but actually lessens the impact on your muscles, bones and joints compared to running on a flat surface.

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Louise has been running for over 20 years, with the last 16 of those at International level. She has represented Grea...