What are some of the best ways for runners to run fast?

Running is a competitive sport, and many people want to run faster and farther! Coupled with the fact that marathons are being held all over the country, this makes many people want to prove their running ability by racing!

In fact, running is a medium-to-high intensity sport, and many people want to make their bodies healthier through running, in fact, jogging can already meet this requirement.

But some people want to run faster and longer, which is undoubtedly a huge burden on our body, if we want to run fast and far, then the risk of injury to our body will gradually increase.

You go to the world's top sprinters, long-distance runners, they are all full of injuries, although we are not up to their level, but we also have to take appropriate measures to prevent running injuries!

Today I'm going to talk to you about how we can run faster and faster without hurting our bodies.

1.Warm up with an stretch before running.

Before we run, we must move our whole body so that our body's ability to withstand the impact is strengthened and at the same time avoid damage to the knee bones and ligaments.

Therefore, we must fully stretch and warm up before running, which is very good for our body, and we must not omit this step, otherwise, our body will be easily injured, especially in high-intensity and fast sports!

2.Strengthens muscles throughout the body.

Many runners don't realize the importance of muscles, which can absorb the impact of landing and avoid damage to our bodies.

The strength of the leg muscles protects our bones and knees. The strength of the core muscles can stabilize our running posture and prevent the appearance of running injuries.

3.Nutritional supplementation.

If we want to build a strong body, then we must learn to supplement with nutrients. Nutrients can speed up the body's recovery, strengthen our muscles, and strengthen our bones.

If we don't eat before and after running, our body will get weaker and weaker, and if we do high-intensity, fast running training, then the possibility of injury will definitely increase suddenly!

4.Learn to rest.

Everyone knows that a top marathon runner will not participate in the marathon more than twice a year, which also shows that fat does not have to be moderate, and must not pursue fast and high-intensity exercise every day.

So we must learn to rest, it is best to run every other day, so that our body has enough time to repair, and sometimes retreat to advance, so that our body rests well, but it is easier to break our bottleneck!

If you want to run fast, runners usually stretch and warm up before running. Strengthens muscles throughout the body. The body replenishes nutrients. Learn to breathe and rest. It is recommended to run every day.

Create a list. A list of all sorts of things can tell you when to speed up and when to jog. Interval training that transitions between sprint runs and recovery jogging can help you increase your speed.

Mix up some of your favorite dance music, heavy rock, hip-hop or country, and you can create a rousing combination that will get you running right away.

The first good way is to stretch when running, and the muscles can be opened to achieve the effect of running, and the second time to run, you should pay attention to the strength of the legs, so as to improve the speed.

The first good way is to master the right burst point of this power when running, then it will allow you to reach a certain effect when running, and the second time you run, you must hold your chest high and your head up, and your legs must be 90 degrees, so that you can run fast.

<> running can be done faster and faster by maintaining the correct running position, adjusting the breathing pattern and breathing rate during running, and strengthening training. 1. Maintain the correct running postureThe correct posture for running is to keep the feet on the ground, look ahead, swing the arms back and forth alternately, and the knees should not be raised too high.

2. Adjust the breathing method and breathing rate when runningThe correct breathing method when running is abdominal breathing, that is, inhale slowly from the nose, and focus on the abdomen while inhaling, so that the abdomen slowly expands with the air inhalation. This will cause the diaphragm to gradually increase tension, decrease contraction, and air from the abdomen to gradually fill the abdomen and chest. When the running speed is slow, the breathing can be adjusted to three steps and one breath, three steps and one breath or three steps and one breath, two steps and one breath; When the speed is gradually increased and the exercise intensity is reached, you can adjust the breathing to two steps and one inhale, and two steps and one exhale.

3. Strengthen trainingThrough ramp training, sprinting and other strengthening training, you can improve the speed of running. Slope training is the selection of a slope with a distance of 100-200 meters. Sprint with all your might when going uphill, and recover by jogging or walking downhill, and it takes at least 1 minute to recover for each uphill climb.

Sprinting, on the other hand, is a 10-15 second sprint at the end of the run at a maximum speed. Repeat this exercise 6-10 times, with each group performing a 1-2 minute recovery. Practicing sprinting strengthens tendons and connective tissues while increasing the speed of running.

1. Adjust your breathing to run fast when you run. If you want to run fast in the hole, you first need to adjust your breathing...When running to accelerate, you should take deep breaths, lengthen the running breathing time, and at the same time adjust the pace frequency faster, adjust it to three steps to inhale, three steps and one exhale, by changing the breathing rate when running, you can improve the running speed by adjusting the breathing method in this way, but not too tired, according to this acceleration method, you will feel relaxed and not tired when running.

2.Run fast and swing your arms to run fast. The speed of running can be calculated with a simple formula, speed = cadence x stride

For beginners, it is not good to master the method of increasing cadence and stride lengthWhen you run, you can simply move your legs with a quick swing of your arms, and the faster you swing your arms, the faster your feet will be.

Master the relaxation skills of running.

Running in a relaxed and natural rhythm is a difficult part of sprinting technique, because muscle tension and relaxation are determined by the flexibility of the excitatory and inhibition processes. Exercise physiology reveals that the power of muscle contraction is provided by the decomposition of muscle glycogen under the action of catalytic enzymes to release high-energy phosphate bonds, and these high-energy substances in the athlete's body, especially in the muscle, can be covered to improve nutrition and scientific training to increase its content, sprinters owe a lot of "oxygen debt" in strenuous activities, there will be a temporary lack of energy supply, if the athlete is nervous, the energy will be consumed in the lack of good credit, reduce the efficiency of the muscle, affect the speed.

If you are going to participate in the race not long after, you should first adapt to running in these two days, let your body be in a state of exercise, rest two days before the race, pay attention to rest and diet, eat some dark chocolate before playing on the third day, and don't drink water before you slam it, and don't eat too much.

If it's long-term.

Usually exercise more, pay attention to posture when running, because long-distance running is not the same as sprinting, not explosive power, but endurance, physical factors are a part, perseverance is also a part, long-term exercise, enhance physical fitness is more important.