FITNESS senior editor Bethany Gumper went to Nike Zoom Speed Camp, where she tried the new Nike Air Zoom Pegasus 31 and trained with some of the fastest athletes in the world, then watched them make history at the Prefontaine Classic. Learn a few tricks to take your running to the next level.
Your Speed Secret Weapon
Alex Molden, a retired football player who spent eight seasons as a defensive back in the NFL, knows a little something about speed. I met him on the field at the University of Oregon’s Autzen Stadium, where he played for the Ducks. Today he’s a master trainer for Nike—you may recognize him if you’ve played the Nike+ Kinect Training game for Xbox360; he’s the trainer.
One of the most effective ways to increase your speed, says Molden, is resisted running. That’s what I’m doing in the photo above. You run with a belt around your waist with a bungee cord attached to it. Your partner (in my case, an extremely ripped former NFL player) jogs behind you, holding on to the cord to provide steady resistance. We did 10-yard sprints—burn, baby, burn!
Another killer speed builder? Stair running.
Try them both, but keep in mind Molden’s sprint-form secrets:
Arms: Move them back and forward, not across the body. Think of your palms going from cheek (of your face) to cheek (of your bum).
Knees: Keep knees high, bring them up to 90 degrees.
Feet: They should be flexed and driving down.
Check back for Speed Camp, Part 3, tomorrow!
More Workouts We've Tried: