How can middle aged people increase their running pace?

The most worry-free lazy running method, the post-80s Bao Ma 5 kilometers morning run, so as to improve the pace and running volume.

Repeat the training step by step, intervals. You can set a 200-meter goal at the beginning of running, and then set a 400-meter goal according to actual needs, so that you can gradually increase your running speed.

1.To improve cardiorespiratory endurance, the common ones are jumping rope, variable speed running, etcStrengthens muscles, can climb stairs and improve muscle strength in the hips and legs.

If you want to improve the pace of running, you can usually do more strength training, and you can choose to run at a variable speed when running, and after a period of adaptation, the speed of running will be faster.

Healthy running is the original intention of every amateur runner! Middle-aged and elderly runners should not pursue pace too much, as if they want to be fast, they will not reach it, which is easy to cause running injuries. Insist on jogging for more than half a year, and gradually increase the running distance by no more than 10% per week to enhance physical fitness.

Once you have stamina, start to increase your pace from short distances, such as 1000 meters, and challenge your heart rate limit appropriately to do what you can! Gradual! Slowly, the pace will naturally improve!

Keep in mind the original intention of running for health.

For runners who have a certain amount of running volume and a certain amount of physical reserve, if they want to improve their speed further, they can strengthen the exercises in the following areas:

1. Improve cardiorespiratory endurance.

If you want to run easily at a relatively high pace, you need to have good cardio fitness. Speed refers to the time it takes to run a kilometer, it can represent the total time spent running a kilometer, the allotted time, but it cannot reflect the real-time speed change during the running of this kilometer. For better running, if you are a walker, you should pay more attention to your real-time speed curve.

If you want to improve your overall speed and run easier, you should enhance your ability to control your speed and make running at a constant speed your goal. However, in order to achieve a uniform speed, a better energy is a large reserve and a relatively stable output power.

2. Increase cadence. That is, the frequency of footsteps, which refers to the number of times the legs alternate per unit time during the running process, is one of the important factors that determine the running speed. The frequency of running is closely related to daily training.

Runners can consciously increase the frequency in their daily training routine to accommodate high-frequency running, thereby increasing your running speed. For faster and more efficient running, a cadence of 180 per minute is recommended. However, many runners have different baseline levels, so it can be used in daily practice to calculate a one-minute cadence, and then after doubling the cadence, train specifically to increase the cadence.

3. Enhance muscle strength.

Although long-distance running is an aerobic training, it also requires the strength of the gluteal and leg muscles, as well as the strength of the core muscles. Strong leg strength, explosive power, fast start, fast running frequency. Special reminder:

Pay attention to muscle training and fine balance. For example, for those who sit still and exercise less, the inner thigh muscles are relatively weak, which makes them feel hungry while running. In addition, the inner thigh muscles are prone to strain, so you should strengthen the exercise of the inner thigh muscles.

There are many factors that affect pace, such as warming up before running, correct running form, and energy replenishment during running. If you want to improve your speed, you need good energy reserves, good cardiorespiratory capacity, and now the more popular training to improve cardiopulmonary capacity is high-intensity interval training.

Warm up before running, and then use the correct running posture, the frequency of running should be about the same, not fast and slow, I usually run with keep, and the pace is okay.

You must pay attention to your physical fitness, and you need to determine the appropriate speed according to the movement of the body, so that you can better find the right exercise speed for yourself.

When people reach middle age, their bone quality will become different, and middle-aged people should not accelerate immediately when they run long distances, but gradually run a little more every day. Allow your body to adapt to this speed, and increase on top of it.

I think that for middle-aged people to run, you must not rush too fast, you must not run too fast at the beginning, you must take a slow walk like a walk, and then start jogging after a while, and then speed up.

First of all, you must train your endurance, train your lung capacity after your endurance is improved, and the most important thing is to have the perseverance to fight to the end, and find your own rhythm in every trial.

What is a comfortable pace for the average person? How do you tell what pace is comfortable for you?

In fact, whether it is 3km or 5km or 10km, it depends on the reaction of the body on the second day after running, if there is no discomfort, walking normally, and the energy is still abundant, it is the best and most comfortable pace. A comfortable pace is a safe pace relative to a healthy pace.

So, how do you apply splitting to find your own comfortable pace?

If your normal walking pace is 12 minutes, your comfortable pace is 7'25”；If you go a little faster and 10 speeds, your comfortable pace is 6'11"; Of course, for people with a lot of weight, maybe go a little slower, and at 15 speeds, the comfortable pace of the ta is 9'16". If you're interested, you can try to find your comfortable pace by splitting it.

How can I increase my pace?

In order to improve athletic performance and achieve better results in competitions, there are also some ways to increase the pace reasonably and appropriately.

1. Improve cardiorespiratory endurance.

If you want to improve your overall pace and run easily, you should strengthen your ability to control your speed and take it as your goal to run at a constant speed. However, in order to achieve a constant speed, it is necessary to have a good energy reserve and a relatively stable output power. If you want to run easily at a relatively high speed, you need to have good cardiorespiratory capacity.

Solution: High-intensity interval training, such as skipping rope, variable speed running, power cycling.

2. Enhance muscle strength.

Although the middle and long distance is aerobic exercise, it also has certain requirements for the strength of the gluteal and leg muscles and the strength of the core muscles.

Solution: Gluteal and leg muscle strength: freehand two-leg squat, single-leg squat, one-foot deadlift, lunge, squat against the wall, etc.

10-15 reps per movement, repeat 3 sets; Upper limb strength: push-ups; Core strength: The muscles of the core muscles can be strengthened through training methods such as abdominal bridge, back bridge, side bridge, sit-ups, and leg presses, which do not bear weight or overcome their own body weight.

3. Increase cadence.

The frequency of running is closely related to daily training, and runners can deliberately increase the frequency during daily training to adapt to running at high frequencies, so as to increase the running pace.

Solution: In your daily practice, you can calculate your cadence in one minute and then double that cadence for training specifically to increase your cadence.

Not everyone can break through the limits of human beings, but we can break through our own limits little by little through our own efforts, and we can't become Kipchoge, but we can become our own faster runners!

For long-distance runners, the right pace will allow you to run farther.

How do you find the pace that works for you?

My answer is that it takes a lot of trial and error, and the easiest way to tell when running is that you can speak with ease but don't have the extra energy to sing. It's easy and sticky.

And when you don't feel sore and tired the next day after running Na's walk, it means that the pace is suitable and safe for you.

If you want to further improve your pace, you not only need to accumulate long-term running, improve cardiorespiratory endurance, but also need to continuously strengthen your core strength, and constantly correct and improve your own scumbag running posture and breathing style.

The pace should match the breathing, and the breathing should be even, so that the pace is most reasonable, and the pace should be based on the breathing.

It should be noted that we must run at a constant speed, and we enter the entertainment stage when we first start running. After that, it is best to run at a constant speed, but I would like to ask you to speed up at the end of the day.

If you usually run, you can control the speed to, for example, 100 meters, and control the pace within 20 seconds, so you should be uniformly balanced.

When running to imitate the front of the wild step and shout, you should indeed pay attention to your speed. This speed can prove the quality of your body. If you have a certain grasp of your speed when you are running. That's really healthy for the body.

Be sure to pay attention to your physical condition, you can gradually accelerate, so that you can solve this problem, according to your own personal ability.

I don't need to pay attention to the pace when I usually run because I'm not a professional athlete and it's not necessary, so I don't think so.

Usually when running and exercising, you must pay attention to your speed, not too fast, especially when you go to a place with a large slope.

There should be a good timer so that you can pay attention to it, and there will be a particularly good check.

When I run and exercise, I think I can start a little faster, but then I can get slower and slower.