Whether you are a new runner or a seasoned veteran, the benefits of adding speedwork to your miles are well-documented. So let’s say you are ready to up your run game by adding bursts of speed, to shred seconds or minutes off your run times, to increase overall run efficiency and performance, to burn more fat, but wait… There’s a little problem. This little problem comes in the form of a tiny human that now accompanies you on some or all of your runs in a rolling vehicle powered by your own leg muscles. Is speedwork even a realistic goal at this point?
Don’t just write off speedwork. It’s important. I’m here to offer some ways to incorporate speedwork, even if you are pushing your little one in a stroller. With just a little time and effort, you can still get those added benefits of speedwork for your running.
What is speedwork, and how does it help?
First of all, what is speedwork? Speedwork refers to any kind of run that pushes you to run faster than your steady state pace. Your steady state pace is your “comfortable pace.” Any time you push past your comfort zone, your body adapts in wonderful ways. According to runnersworld.com, you will burn more fat. As a mom, I feel like it gets harder and harder to burn fat the more babies I have, and the older I get, and the more my hormones fluctuate. This is one way to fight back! If you are stuck in your weight loss journey, feeling like no matter how much cardio you do your fat will never melt away, then you may want to try some speedwork! If your body is ready for it, meaning you already run and have established a base fitness level, throw some speedwork in one time a week, eventually building to two times a week if you want.
When you run fast, your body also builds more muscle. Your ligaments and tendons will also get stronger, as well as your bones and other connective tissues. If you suffer from overuse injuries, sometimes switching up your running routine really helps. You have to use your body in new ways when you run fast, which can help prevent injury.
Other physiological responses include more endurance with lower effort, making you able to run faster for longer. No wonder it’s so important to include regular speedwork sessions into your running routine!
How to do speedwork with kids
Speedwork doesn’t mean taking your usual four mile run and turning it into an all-out sprint. You will have to start slow and build up. Any time you start adding speedwork, remember that when you work harder, you will not be able to run continually, or as far. Run less overall mileage, and put some walk or run breaks into the workout to let your heart rate come down. Make sure you also spend ample time warming up and cooling down. And if you are pushing a stroller, please understand that you won’t be busting out your fastest times. Focus on heart rate and effort instead of pace!
If you already have established a good running routine, I’m going to share a couple options of how I’ve been able to incorporate the speed, even with my kids tagging along. The options listed below are by no means all the choices you have. Vary your distance, pace, and even throw some hills in there if you’re up for it!
Ok, we know NOTHING beats 400 repeats. But constantly turning left while pushing a stroller? No thank you! So, when I have a little baby, I ditch the track. Thank the good Lord for my local greenway. It’s flat (mostly), and it has quarter mile markers the whole length. If something like this is an option near you, use it! Instead of doing 400 repeats on the track, do them on the greenway.
Option 1 (400 repeats with stroller on greenway)
Start off by jogging half a mile at an easy pace.
For the remainder of your run, alternate running a quarter of a mile at a pace that makes it difficult for you to speak out loud, and jogging or walking a quarter of a mile.
Cool down by jogging or walking.
If I ran a total of 4 miles, that was six 400 repeats! Not bad!
Option 2 (Fartleks with stroller on greenway)
Fartlek is just a funny word for mixed up speedwork. I do these when I’m feeling bored with repeats! What it means is you get to choose the pace and distance of your burst of speed.
Start off by jogging half a mile at an easy pace.
The remainder of the run is up to you- For example, pick an object up ahead on the greenway and put on a burst of speed until you reach it. I like to mix it up- shorter distances with greater speed, and longer distances at a lesser speed.
Cool down.
Option 3 (Track with no stroller)
My track workouts have greatly morphed over the last 5 years. I found that it was really too hard to do a track workout with a stroller. So, I got creative. If I was toting a baby along, I would ask my awesome husband or an agreeable running friend to join me at the track. One of us would take off for a repeat while the other held the baby. Then we would trade. It works out really well!
When the kids get a little older, like mine are now, you are golden! My kids love my track days. I take their bikes, dump trucks, sand toys, stomp rockets, balls, you name it, and they play with those while I run circles around them. It’s a great way for all of us to get exercise at the same time, and I can have my eyes on them at all times! I’m not lying to you. My kids REALLY love this, and I do to.
So get creative! Find ways to make it work. The benefits will really pay off. Go get ’em, mama!
To see the benefits of running with your kids, check out my other blog post here!
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