Muay Thai became popular in the sixteenth century, but became widespread internationally only in the twentieth century, when many Thai fighters won several victories over representatives of other martial arts.
How to improve leg speed. Once you have built a good aerobic base and are able to get around your chosen distance, the next target is likely to be to run it faster. To do this you need to increase the speed at which you can turn your legs over. You will make these improvements if you introduce some speed work into your training sessions. Below are sessions that you could include in your programme. 1. Fartlek.
In addition to the lower body workouts discussed here, there are a variety of lower-back, abdominal and upper body exercises that will increase your strength and improve your form. Coupling these sport-specific exercises with regular speed work will give you even more dramatic improvements in running speed.