6. Train Hard for Endurance, Fast for Speed
Data from two meta-analyses shows that short sprints can help you bump up your speed. Sprinting in bursts of 20 meters or 10 seconds with a 90-second recovery for at least two weeks led to a signficant increase in running speed over short distances. Meanwhile, endurance athletes saw greater improvements in their disciplines when they hunkered down through resistance training at low frequencies but high loads.
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