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.
These vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells. You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins. Not getting enough of certain B vitamins can cause diseases. A lack of B12 or B6 can cause anemia. 1  Vitamin B12 (National Institutes of Health, Office of Dietary Supplements) Also in Spanish.  Vitamin B6 (National Institutes of Health, Office of Dietary Supplements) Also in Spanish.
Vitamin A; B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate) Vitamin C; Vitamin D; Vitamin E; Vitamin K; You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement. Each vitamin has specific jobs. If you have low levels of certain vitamins, you may get health problems. For example, if you don't get enough vitamin C, you could become anemic. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take vitamin supplements. It's a good idea to ask your health care provider first. High doses of some vitamins can cause problems.