How to Be Big & Run Fast

To be big and run fast, you need to reduce your body fat and improve your body's muscle mass and its capacity to carry oxygen to your muscles. This will make it more efficient, give it a lighter load to carry, and generally equip you for both running and lifting. To effectively achieve this, you need to follow a multi-pronged strategy that focuses on cardiovascular training, weight training and diet in order to attack the two main goals from three different angles.

Instructions

    • 1

      Squat with an empty bar across your shoulder blades. Squeeze your shoulder blades together to give it a firm base, engage your abdominal muscles, and squat until your thighs are parallel with the ground. Keep your back straight throughout the movement and that your hips move backwards rather than your knees moving forwards. Finally, keep your knees from knocking towards one another and keep your feet flat.

    • 2

      Dead lift with just a bar by squatting in front of a bar on the ground, grabbing it with both hands and lifting it up to waist height, keeping your back straight throughout the movement and your bum squeezed. Start the movement by pulling with your arms, and finish it by pushing through your heels.

    • 3

      Perform squats and dead lifts three times a week, starting with just a bar and adding five pounds every time you successfully do three sets of five repetitions. This will build every muscle in your body, which will make you big while ensuring that you still have the necessary muscles to be fast.

    • 4

      Lie on your side on one elbow and engage your abdominals to lift your body straight up. Hold this for 30 seconds, then repeat with the other side. Do three repetitions for each side on the days you squat and dead lift. This will emphasize your core strength, which is key for running fast.

    • 5

      Sprint train two or three times a week. This is when you run as fast as you can in sets -- run for as fast as you can for 60 feet, then slow down to a light jog for 300 feet, then repeat for 9 to 12 sets. This will build your maximum speed.

    • 6

      Go for one 30 to 60 minute jog per week to build your endurance. Run for the same distance every time, and when the amount of time it takes to complete your run decreases, start running for longer distances. Do not increase by much -- 10 percent every time you drop your time by 20 percent. For example, if it takes you an hour to run 5 miles in your first month, then 45 minutes on the first day of your second month, you should only increase your distance by half a mile.

    • 7

      Eat 18 calories worth of food for every pound you weigh. This will ensure your muscles get the nutrition they need.

    • 8

      Ensure that your food is "clean," meaning unprocessed and higher in carbohydrates and protein than fat. Cut out fast food, ready-to-eat meals, soda and alcohol because these all contribute calories without giving your muscles their necessary nutrition.