Slow, Slow, Slow Movements

Many people believe that if they want to learn how to run faster and longer, they must simply do so.
They must go out and run as fast as they can in hopes of attaining speed and increasing speed.
People will do things such as weighted sprints, but unfortunately these types of sprint make you slower because you are not running as fast as possible.
People will run up hills because they feel they are getting a good workout and the actually running is more difficult than usual, but again those people are running slower than the maximum thus making them slower in the long run.
I am here to tell you that there are only two ways to get faster.
One of them is with very, very slow movements.
I'm talking, for example, like moving the bicep in a bicep curl from flexed to lockout in three minutes.
What happens in this case is the muscles are contracting as rapidly and as fast as possible hundreds of times per seconds.
Let's do a test.
Stand up and stretch your right arm in front of you, palms up.
Without moving your arm, flex the bicep as hard as possible.
What you are feeling is almost a vibration feeling in the bicep.
This feeling is the type of contraction that cannot be felt during regular weight training or running, but can be felt during very very slow movements.
The contractions that you felt during the bicep example are the highest velocity contractions humanly possible, so why not always do that? In order to run faster, we need to do this for the lower body.
Let's take the lunge.
In the lunge we are going to get into the typical lunge stance, front leg out in front and back leg behind us.
From there we are going to keep the body stable by contracting out abs as hard as possible, squeeze the glute of the back leg to lengthen the hip flexor, and pull our hips/body down by contracting the hamstring of the strong leg.
Remember, we are going to do this as slow as possible while always moving down.
If we do this properly, we will go down once and maybe twice in the 3 minutes time.
In that time, we will be getting muscle contractions that we want in a very short amount of time.
Doing the lunge properly would literally be like doing out fastest sprint over and over again for 3 minutes! This may be difficult to believe, but it is true that this is one of the only two ways to get faster.
All you have to do is give it a try and see for yourself!