Usain Bolt’s guide to running faster

The champion Olympic sprinter shares his secrets to boosting performance

Usain Bolt at top speed in the Rio Olympic Games in 2016. Picture: Getty Images

Millions of us have jogged our way through the past 18 months, plodding around footpaths and parks in an effort to stay sane as well as slim. It’s been a lonely experience for many.

If speed has deserted you during the pandemic, who better to help you pick up the pace than Usain Bolt? According to the 100m and 200m world record-holder and eight times Olympic gold medallist who retired from sprinting in 2017, improvements in speed can be achieved whatever your age. Now 34 and a father of three, Bolt still trains regularly and took part in a promotional 800m challenge last month. Here are his top tips for a speedy return to running.

Usain Bolt says no one should fret about correct running technique: Picture: AFP)

Do squats: stronger glutes will make you faster

There is power involved in running and that comes from strength, so don’t neglect resistance work. Since most of the power for running comes from the legs and glutes, you need to do squats. But push-ups and other body weight exercises will all help as will some plyometrics (exercises that focus on force and speed, such as jumping) if your body can take it.

Stretch for 20 minutes a day

To run fast your muscles have to be really loose and flexible. If they are not, you simply risk getting injured as you might tear a muscle while it moves at speed. Stretching regularly will help you to run faster. I try to dedicate 15-20 minutes every day to stretching exercises.

Introduce short sprints

To run faster over longer distances, such as 5km, you will need to train by running some shorter distances at a faster speed. You can do these on a running track or on grass and road. Think about doing lots of repetitions of 100m or 200m at a faster pace than you are used to running. It will help to bring you on.

The Women's 100m final at the Tokyo 2020 Olympic Games on Saturday night. Picture: Getty Images

Don’t stress about technique

In sprinting, technique is extremely important as every millisecond counts, so you need to be as efficient as possible. It’s important for distance running too, mainly to avoid getting injured. But everyone has their own running style and if yours isn’t perfect but it works for you, that’s fine.

Use a foam roller or a massage gun daily

When I was competing I was fortunate enough to have a personal sports masseuse who helped me to stretch and to keep muscles loose. I would recommend anyone who wants to run faster to add a form of massage to their routine. It doesn’t need to be a hands-on massage, many athletes now use massage guns and foam rollers.

Always take at least one rest day

Rest is so important. You have to listen to your body and if you push, push, push when your body has not recovered from the previous workout you will eventually break down and hurt yourself through injury, and set yourself back weeks, even months. Even when I was competing I took two days a week off training and because I still exercise intensely for three days in a row, I continue to do the same. Be honest and allow yourself a break when you need it.

How to train your mind for a race

A lot of people get nervous before a race, but I say just head to your happy place in your mind. If you are nervous before a Parkrun or any event, think about a place or a situation that calms your mind. Remind yourself of the goal you are working towards and why you are there. I know Parkruns are longer than sprints, so you will need to keep reminding yourself that you are on the path to achieving something good when you are running. Keep thinking positively to motivate yourself.

Italy's Lamont Marcell Jacobs wins the men's 100m final in Tokyo on Sunday night. Picture: AFP

Do more of the fitness you like

Not everyone likes every kind of workout. As a sprinter, I trained to run short distances very fast. However, my coach used to get me to run more than 600m in training as it helped my breathing patterns. I really don’t enjoy running long distances and you won’t see me running a marathon any time soon. However, these days I get my endurance up in 30-minute classes on the Peloton bike in addition to my strength and track sessions. The bike classes are the longest workouts I do and I enjoy them. Ally Love is my favourite instructor. Find a mix that works for you.

Set yourself a goal

It’s important to have an element of competition to keep yourself focused. I have a Peloton leader board with friends and we challenge ourselves to be at the top. I’m very competitive so things like that keep me motivated. But you can also have individual goals. Since I stopped competing I have put on some weight and so I have made a pledge to lose it by my next birthday, August 21. I want to get back to at least the physique I had as a sprinter.

Cut out convenience food

For me, diet is the hardest part of staying in shape. My coach used to get us to eat lots of green vegetables so I still try to do that and I drink a lot of vegetable soup. I try to stay away from white rice to reduce my carb intake, but I do still eat potatoes. If you are working out quite hard, as I still do, you will need protein to build muscle energy and to help you recover. My rule is — stay away from rubbish and eat as much veg as you can.

Usain Bolt has developed a week-long audio training program with Peloton called ‘Train like Usain Bolt’. Classes are available via the Peloton app — no equipment needed.

The Times