How can running improve speed How can you increase speed in long distance running?

I'm a good long-distance runner, here's my strategy:

1. It is very important to do some preparatory activities and warm up. You can also drink some glucose (this is a good strategy, although I haven't tried it, but I believe it will help you improve your grades).

2. Don't be nervous, because the fast heartbeat caused by nervousness will make your breathing rhythm disordered after running and affect your performance.

3. After the start, run with the large group, try to run in the position slightly ahead, but don't lead, and don't fall behind in order to save physical strength, it will be difficult to catch up later. It's best to find a partner who is slightly faster than you and follow him as closely as you can (in one school 1500m race, I ran in a certain formation with three other members of my class, and in the 70-man race, we finished in the top 10 and I ran fifth).

4. The rhythm is very important when running, not fast for a while and slow for a while. Control your breathing so that your breathing is even. Take a bigger step.

Try to run at the same pace throughout the run (I run 1,500 meters in about three-halfways as long as I run 1,000 meters, i.e. you can't slow down on average because of the distance) and a good rhythm will make you feel more relaxed on long runs.

5. When you reach the last 100 meters or tens of meters, you can sprint, which does not contradict the previous one, because this is the most critical time. If you don't have the strength to sprint, keep the same pace and stick to the finish line.

6. Don't stop and rest immediately after running, especially not lie down or sit down immediately. It is recommended to walk a few hundred meters after running, and after the whole body is completely relaxed, do some activities of the waist, abdomen, legs and arms.

7. In addition, wear lighter running shoes during the race, it is best not to wear basketball shoes or board shoes, not all sports shoes are suitable for long-distance running, and it is best not to wear new shoes, the most suitable is to wear a period of time, fit but not very worn out running shoes (long-distance running and sprinting are different, you should use your heel to land first, so you must not wear spikes).

If your physical fitness is not good, then insist on exercising, insist on running a few kilometers every day, and supplement adequate nutrition to improve your cardiopulmonary function. One of my classmates trained every day, and his 800m score went from unsatisfactory to good. For the sake of results, you can't be afraid of hardship.

1. Endurance training.

Jog for 20-30 minutes a day, without stopping in between, and pay attention to even breathing and even pace, that is, stabilizing your speed

Jogging can be done very easily, with your feet slightly raised, leaning forward slightly, leaning to a certain extent, you will automatically take a step and start running, and then as long as you keep your center of gravity leaning forward slightly, you can always run relatively loose (it takes a few times to master).

2. Strength training.

1) Frog jumping, touching high jumping, squatting jumping, 15-30 groups (10 groups can be used at the beginning), 3-5 groups.

2) Jump rope, 40 seconds-1 minute group, jump as fast as possible, 1-3 groups.

Strength training should pay attention to the initial period should not be a large amount, otherwise your muscles will not be able to bear it, which will cause soreness, swelling and pain and even fatigue injury, which will hinder your training, and the desire will not reach it].

3. Tactics 1First of all, the distance between the runner and the starting line should be adjusted: after the person has made a preparatory posture on the runner, he feels that the body is at the critical point of falling forward;

2.At the start, the two-foot running route is herringbone, that is, the distance between the two feet is a little more at the beginning, and the running gradually becomes a straight line with both feet landing on the ground;

3.Remember that speed = cadence * stride length during the acceleration run.

4.When crossing the finish line, you must not jump, but lean forward with your chest to cross the finish line. 5.It is necessary to distribute the physical strength correctly and not to exhaust before the finish line, which can only be handled by yourself when you train. Stride length is improved by the strength and flexibility of the legs.

1. Maintain a correct running position.

When it comes to the right running form, it's easy! But many people can't do it, the correct running posture can not only reduce the risk of injury, but also improve the running economy, reduce useless consumption, and maximize the efficiency of running. Therefore, when running, the body should be kept straight, the shoulders are relaxed, the arms are fully swinged, the body is slightly leaning forward, the eyes are looking ahead, and the forefoot of the foot should be used to land first when landing, with a high cadence and a small stride.

2. Enhance core strength.

The core strength also seems simple, but many people can't stick to it, so they can't achieve the goal. After the core strength is enhanced, the stability of the body during running is guaranteed, which is very closely related to the running form, and it is also the guarantee of running economy. Typically, the core includes not only the abdomen, but also the back and buttocks.

Runners can quickly strengthen their core through strength training such as planks, glute bridges, and weightlifting.

3. Climbing training.

The climb is also simple, but the training intensity is a bit high, and the body is very "sinful". Hill climbing training has many benefits, such as strengthening the muscles in your legs, improving running efficiency, increasing your VO2 maximum, reducing the risk of injury, and more. You can run uphill for about 1 minute, and walk or jog downhill to recover.

Repeat the exercise 6-8 times a time, 2-3 times a week. If you want to improve your running performance, you have to change the way you train, and these are 5 ways to increase your running speed!

4. Properly control the speed.

It seems simple, but in fact, controlling speed is a technical job, and it is difficult to do without experience. While many workouts are designed to increase speed, controlling the speed of training during training will not only allow the tense body to relax, but also allow the body to build up energy. Therefore, in the weekly training plan, runners should arrange 1-2 easy runs.

However, many runners' easy running is not easy, and they can't control their speed if they don't pay attention, and they don't really do it easily. After all, the human body is not made of steel, and only after true relaxation can runners fully recover their bodies and prepare them for the next hard training. Otherwise, the fatigue of the body will continue to increase.

5. Fatlake training method.

If you start speed training just after running, you will be overwhelmed. At this point, runners can consider the Fatlek method, which is a training method that alternates acceleration and jogging, and the runner can decide the time and distance of acceleration and relaxation according to their feelings.

A well-structured training plan can make you run fast.

Improve Running Speed Training Program:

Monday: Preparation Activity: 3 5km Run.

General developmental exercises. 5 6 times 100m acceleration run. 85 90 Speed 400 600m interval run (Interval runs can be done over different distances in a training session, for example:

10 times times 200m, etc.), the total distance, the interval rest time is 3 5min. Jogging 2km for tidying up activities.

Tuesday: 2h trail run in the forest at a constant speed (14 16 km for men and 12 13 km for women) (aerobic nature). General developmental exercises.

Wednesday: Prepare for the event. 5 6 times 100m acceleration run. 85 speed 200 300m interval run, total distance, interval breaks. Rest between each set of training exercises for 5 jogging.

Thursday: Rest or recovery trail run 10 12km. General developmental exercises.

Friday: Prepare for the event. 5 6 times 100m acceleration run.

95 100 speed check run (or 800 1,600m repeated) with a total distance of 2 5 km and an interval of 5 6 minutes. Jogging 2km for tidying up activities.

Saturday: Basically the same as Tuesday, except that the total distance is slightly longer.

Sunday: Closed.