How to run faster? How to run faster

There are some simple and easy ways to improve the speed of running, such as jumping rope (maintaining the rate when jumping), squatting with weights or jogging with weights, of course, the strength of the arms can not be ignored, and the exercise of strengthening the strength of the upper limbs helps to swing the arms ...... when running

When running, the weight is on the feet and hands, with the feet running at maximum speed and the hands swinging their arms at the fastest speed. It will make you run faster, but beware of falling!

When sprinting, use the strength of your toes to avoid contact between the soles of your feet and the ground. Work the muscles of the calves.

<> 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.

If you want to run fast, you need to pay attention to the following points when you need to close the hail:

Prepare for warm-up: Before starting to run, do appropriate warm-up activities, such as jogging, stretching, etc., to fully prepare your body.

Maintain correct posture: Maintain a correct posture when running, including chest lifting, abdominal tugging, shoulder relaxation, arm swing, etc., to reduce the body's resistance.

Intensive training: Running requires long-term persistence and training, and you can gradually improve your running ability by increasing the time, distance, and speed of your run.

Increase cadence: Cadence refers to the number of steps taken per minute, and increasing cadence can increase running speed. Cadence can be increased by practicing cadence, increasing the cadence of running, etc.

Increased explosiveness: Explosiveness refers to the ability to accelerate rapidly in a short period of time, and it is possible to increase the running speed by practicing explosive power training.

In short, running fast requires long-term persistence and training, while paying attention to the correct posture, increasing cadence and explosive power and other aspects of training to achieve the desired effect.

1. If you want to run fast, you must first adjust your breathing. When running to accelerate, take deep breaths to lengthen the running breathing time, and at the same time adjust the pace frequency faster, adjust to three steps and one breath, three steps and one exhale, by changing the breathing rate during running, you can increase the running speed by adjusting the breathing method in this way, but not too tired.

2. The speed of running can be calculated by a simple formula, speed = cadence x stride. For beginners, it is difficult to master the method of increasing cadence and stride length. When 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.

3. Place both hands (on top of the hip bone). Then imagine that the line is pulled forward, and the legs are stepped out of each other. In this case, the muscles of the buttocks and inner thighs are used, and the waist is naturally pushed forward to actively send the hips.

When running, keep your hands slightly bent to maintain a steady rhythm, use your elbows to move your arms, and swing back and forth naturally.

1.Make time for endurance running.

True speed always starts with stamina. Therefore, running fast does not mean that you can run fast at critical moments. ”

2.Conduct sprint training properly.

Whatever you decide to plan your workout, it's a good idea to include interval running training. A study published in the journal Medicine and Science in Sport showed that interval running training, which combines fast running and slow recovery running, is more effective than moderate-intensity training in improving the body's ability to use oxygen to meet the targets set for aerobic fitness.

3.Try hill running training.

A study published in the International Journal of Sports Medicine found that over a six-week period, those who ran twice a week on a 10% slope not only had an increase in their top speed, but also maintained a faster brace time than those who trained at a faster pace on flat ground.

Velocity. There are many ways for a runner to train for speed: go to the track and do a variety of sprint runs; do speed games; Run down quickly from above; Participation in competitions, etc.

Speed training is okay for everyone, but it is even more useful for the elderly, because it maintains a good biomechanics of the human body while maintaining a gait, both of which will gradually disappear with age. Many adults who have never run and think that they are just adapting to jogging at 10 minutes per mile day in and day out, regardless of the intensity and speed of running, is not true.

There are three ways to increase your speed:

Increase cadence. Increase stride length.

Increase both cadence and stride length.

The first method is preferable to the second method, and the increase in stride length can cause excessive stride length, which in turn can cause certain biomechanical problems and sports injuries.

Speed training, especially in athletics, should be a gradual (**) training to increase cadence and stride length. It is important to improve gradually. Speed training on the track and field is very important for developing a sense of speed, while also providing an opportunity to improve your running form.

A training tool to increase the speed of sprinting.

1.Strength-strengthening training.

Strength training, especially lower limb strength, is the dynamic basis of sprinting speed ability, and strength training mainly focuses on special movements in terms of explosive power and absolute strength.

Barbell lunge squat.

Prepare for the posture] Choose the appropriate weight, carry the barbell on the shoulders and back of the neck, and stand firmly with your feet together.

Movement process] Chest and back up, one foot step forward, stride length, and then bend the knee and squat, the knee of the hind leg almost touches the ground; After squatting, get up again, restore the posture back to the original position, change your feet and step forward, and so on. Exercising absolute leg strength and forward step strength is beneficial for improving stride length.

Dumbbell squat bounce.

Prepare for the position] Stand firmly with your feet slightly apart and hold dumbbells at your sides.

The process of the movement] chest and back up, holding dumbbells bent knees and squatting, then quickly jumping up, falling back and repeating this action. It mainly exercises the explosive power of the legs, which is beneficial to improving the bouncing power.

Continuous frog jumping.

Prepare for the position] Squat with your hands behind your back and your feet about shoulder distance.

Movement process] Get up with your hands on your back, suddenly exert force on your legs, quickly jump forward (minimize the use of arms and other limbs), and jump forward continuously (without pause) for 30 40 meters. It mainly exercises the explosive power of the legs and the ability to resist lactic acid.

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