As young runners aim to increase running speed, they’ll want to use healthy habits that nurture long-term athletic health. Patiently carve out a progression-based training system rather than using an adult athlete’s six-week regimen. Engage in exercises that are best suited for the young runner’s age, strength, and ability, and upgrade as they grow up.
Running In Place
Help your young runner get started by beginning with the basics, like running in place. This helps to establish good form and movement. Make sure the feet are behind the hips and the back leg is straightened out as the front knee is raised. This is important because proper form can reduce injury. You can also try jumping in place, as this benefits speed and builds leg muscles.
Jumping Jacks
One fun and easy way to run faster is to start with some jumping jacks. This helps to improve coordination and mobility. Mastering the form of your jumping jacks will help you gain more coordinated movements, which ultimately helps with balance.
For kids, jumping jacks are not only fun but can also upgrade their range of motion, as their hips, shoulders, and legs are all engaged. Improving their mobility can help them run faster and reduce the likelihood of injuries.
Jumping Rope
Jumping rope can be a fun way to increase running speed! The motion and muscles involved in jumping rope help to strengthen the lower joints related to your knees and ankles and support the core. This is important because not only will it boost your leg strength, but it also helps with producing force, which leads to increased speed.
You can use jumping rope as a nice warm-up for a run. More advanced styles of jumping can prime you for the endurance needed to sustain the lifting of your legs and your feet hitting the ground in fast repetitions. Also, make it a fun family activity by using double-dutch jumping styles that can benefit your coordination.
High Knee Exercises
A common part of a workout regimen is high knee exercises, which are usually included as a running drill. This exercise is often used as a speed warm-up and involves bringing your knees up to your chest as high as you can.
Doing this can support the hamstrings and calves, as well as the gluteal muscles and hip flexors, which are all involved in the back-and-forth leg movements during a run. You can spice up this activity by making it a fun competition amongst the family or bouncing soccer balls on your knees as you advance.
Single Leg Hops
Your runner’s toolbox isn’t complete without single-leg hops! This workout is vital because when you run, your two feet are never hitting the ground at the same time. Engaging in single-leg hops will support your leg strength while offering conditioning as well. Balancing on one leg will enable any kiddo to spring off for their run without losing power or balance.
Parents, safely help your star runner increase their speed by taking the leg hops at a faster rate as you advance in this workout. When you first try this workout, you can use the hands-on-the-hips method to maintain stability as you switch legs. You can also look into variations of unilateral workouts, which focus on one side, such as single-leg skips, being sure to give an equal workout for both legs. Give it a fun twist by playing games of hopscotch to nurture balance, coordination, and speed.
