Yes, a child can become a faster runner through dedicated training.
How Children Improve Running Speed
Improving a child's running speed is possible through consistent effort and the right approach. While some aspects of speed may be inherent, training plays a significant role, especially when implemented around a child's growth spurt. Here's how:
- Consistent Training: Speed can be enhanced through consistent sprint training. Regular training is key to seeing improvements over time.
- Strategic Timing: Starting speed training just before a growth spurt can lead to even more substantial gains, as the body is more receptive to changes during this time.
- Technique Development: Proper running form and technique are critical components to enhancing speed.
- Strength Training: Building strength in the legs and core muscles is essential for improving both speed and power.
- Plyometrics: Exercises that incorporate jumping can enhance explosiveness and speed.
Factors Affecting a Child's Running Speed
A combination of factors can affect how quickly a child develops their running speed:
- Genetics: While not the sole determinant, genetics can influence a child's predisposition to speed.
- Training: Consistent and focused sprint training has the biggest impact on speed.
- Age & Growth: As children grow, their bodies become stronger and they gain muscle mass, which helps them run faster.
- Nutrition: Good nutrition provides the energy needed for training and muscle growth.
- Rest & Recovery: Adequate rest is essential for muscles to recover and rebuild, which is important for speed gains.
Practical Insights
Here are some practical insights to help a child improve their running speed:
- Focus on Short Sprints: Emphasize short, fast sprints rather than long-distance running for speed development.
- Incorporate Plyometrics: Include activities like jump rope and box jumps to improve explosive power.
- Proper Warm-up and Cool-down: Always include proper warm-up and cool-down routines to avoid injuries.
- Strength Training: Incorporate basic strength exercises using bodyweight or light resistance.
- Professional Guidance: Seek advice from a coach or trainer for personalized guidance and training plans.
Reference: Speed can be “hardwired” with consistent sprint training year-round. Even better, a kid who is just embarking on a speed training journey is more likely to experience more gains when they start just before their growth spurt.08-Nov-2022
