Speed Is King: Speed Training Like Usain Bolt

Everybody wants to run faster. So why is it that some people are naturally faster runners than others?

In reality, there are two reasons. First, some people are born faster than you. Plain and simple, their joints, muscles and bone are connected in such a way that they are just plain more explosive than you. For those of you that are genetically gifted in this category, good for you! You are a step ahead of the game.

However, if you feel like your natural speed is below average, rest assured: there are literally hundreds of ways for you to increase your speed.

The second reason that some people are faster than you is because they simply train harder. This is a point of contention for some experts who claim that there is only so much you can do to increase your natural speed.
These experts are only about half right.

When training for speed, or for anything athletic, we encounter diminishing returns. This is when you get great results at first, but 'plateau' quickly, ending your streak of improvement.

The best way to avoid diminishing returns, especially when training for speed, is to introduce new workout routines, or especially new training equipment to your training regimen. This way, your body has a harder time getting accustomed to your training, and it improves faster.

This is not a miracle formula for running faster instantly, however, introducing speed training equipment to your normal routine will not only make your results more tangible, but will make them come faster as well.

What do I mean by speed training equipment? Here are some possibilities:

- Jump Rope: if you are any kind of athlete and are not jumping rope every day, you should start right now. Jumping rope not only converts fat mass into lean body mass, it also improves your agility, reaction time and explosiveness. Take 10 minutes a day and jump rope before you go to work or school.

- Weight Training: strength sometimes equals speed. If you are not lifting weights currently, you should sign up for a gym membership (one of the more expensive options, I know) and begin working on leg strength and power with squat variations. 3 sets, 5-8 reps, practice good form and don't hurt yourself.

- Parachute Running: Using a running parachute will multiply the speed and strength gains you get from a normal track workout. Also, they are pretty low-cost and portable. I definitely recommend picking one of these up.

There are countless other options, but I am a big proponent of these three, especially for speed training.

Check out Coach Mac's Speed Training Equipment [http://www.runningparachute.net/speed-training-equipment/] page for our more information, advice and the best speed training equipment on the market.
Remember, consistency isn't everything, it's the only thing!

Article Source: http://EzineArticles.com/?expert=Connor_W_McArthur

Usain Bolt Success Secrets - Fastest Man in World, Olympic Gold Medalist, and World Record Holder

Usain Bolt is Ja-making his competition crazy! The Jamaican star runner is blasting past the pack in the 100 meter and 200 meter Olympic races.

Bolt has been doing the 200 meter run all his life since he started as a youngster in track and field in native Jamaica where the sport reins supreme.

Besides remarkable athleticism and God given talent, what are some of Usain Bolt's amazing success secrets?

1. Keep it simple and stay cool.

Usain likes to have fun with his teammates and share a laugh with his rivals. Only on event day does Bolt separate and go into compete mode. Otherwise Usain is fun and playful. On event day however he runs his heart out and says he competes like an animal.

When asked about Carl Lewis his predecessor who won the 100 and 200 meter races in the Olympics, Bold replied: "I don't think about it too much as that puts too much pressure on you. Like a baby, I'm taking a step at a time."

2. Know your weakness and work on it.

Bolt admits his weakness is his start, that being the worst (if there is such a thing for the fastest man on earth) part of his race. Hence the happy go lucky runner extensively and intensively works on every part of his race to improve his over all performance when he runs.

Style and his first 30 meters is what Bolt is working to further improve and correct. When asked going into Beijing what he thought would be the ideal time for the 100 meter run, Bolt said 9.85 (speaking of seconds) will win.

3. Always be advancing, seriously committed, and continually dedicating yourself.

To advance in sprinting, it requires "more dedication" to quote Bolt. "If you want to be a champion, you've got to take it seriously. When I was young I just wanted to party."

4. Embrace and celebrate competition.

When asked by ESPN how Jamaica continually produces world class runners, Bolt said, "It's all about competition. We're very competitive. We're all going (striving) to be the champion. Competition is huge."
Although Bolt befriends all other runners and is a likeable guy, he considers all rivals once on the track. Yet Usain wants his competitors such as Tyson Gay to recover and be well in order to increase the competition, so the true winner can ultimately emerge fairly.

Bolt says, "Jamaica looks forward to the challenge with the United States" as he welcomes all competition to prove who is undoubtedly the best.
5. Learn from the best and remain humble enough to be coached.

Bolt told ESPN, "My coach has guided me to the top."

To be at the leve of runner as Usain Bolt and to be humble enough to recognize and honor the value of your coach's contribution to your professional career is outstanding. Humility opens the door to many blessings on and off the track.

6. Enjoy yourself on and off the track.

Usain Bolt is the same person on and off the track, as is evident by the way he celebrated when finishing the 100 meter run in showboat fashion according to some. Yet whey not enjoy the moment considering you've worked for years for it!

Before running the 100 meter spring in Beijing I noticed Bolt's playful and loosey goosey mentality as he played with the moment and stayed cool. This enabled him to be loose, limber, and ready to bolt as his name accurately describes the fastest man in the world.

And so by enjoying and being fully present in the moment, Bolt can lose himself and become one with his event.
When asked which he would prefer - a world record or an olympic gold medal? Bolt said, "It's an honor to be the fastest man in the world, but to me it's more of an honor to be a gold medalist. A gold medal lasts longer than a world record. A world record can be broken any time or place."

When asked what it felt like to cross that finish line during the 100 meter race, Bolt replied, "It was a great feeling. I'm really happy with myself that I accomplished this."

Bolt's mother in the stands was greeted by her son and given a big hug (with a two ecstatic Chinese young men in between) after he won the 100 meter race. Bolt had his gold shoes on ready to be photographed by the world record sign and bore his Jamaican flag proudly during his victory run.

Article Source: http://EzineArticles.com/?expert=Paul_Davis