by JoAnn Dahlkoetter, Ph.D.

This article is a continuation of the "Sports Psychology" column in the March issue of Runner Triathlete News. For complete details on avoiding the winter "blahs", please pick up a copy of the March 2002 edition of Runner Triathlete News.

While not all runners feel the need for speed, many experts agree that occasional work in the fast lane plays a vital role in improving performance.

"Many people think that running alone is enough, and it probably is if a person is doing it to remain active," said Dr. John Cianca, a sports medicine specialist at Baylor College of Medicine. "However, speed work is essential if someone wants to improve their running, including speed, performance and endurance."

By running faster, shorter intervals, the body's ability to change increases. The muscles involved learn to run farther and faster, which results in more power. Speed work can also help runners vary their stride and find a rhythm. To begin speed work training, Cianca suggests runners work on a track, mix and match intervals and limit sessions to once a week.

"This is a high demand activity and recovery time must be built in," Cianca said. "Do not plan a long run after a speed work session. Instead, follow with cross training or a recovery run."