How to increase the frequency of running, how to effectively increase the frequency of running and s

One: the leg strength is strong, the explosive force is strong, the start is fast, and the frequency of running is fast, which is inseparable from the usual exercise, the exerciser can deliberately increase the frequency when practicing, in order to adapt to running at a high frequency, so as to improve the overall speed. Second, the amplitude in running, the greater the amplitude, the faster the overall speed, the amplitude is related to the usual leg press span, and the practitioner can practice more leg presses.

The increase in speed also moves to the flexibility of the body, which requires long-term physical training to improve flexibility. This is a personal analysis point of view in terms of practice, and there may be some incomplete points, so I hope you can add more. 3. Develop explosive exercises:

Explosive power is determined by two organic components, speed and power. Therefore, the following exercise methods can be adopted: 1. Deep jump, vertical jump; 3. Weight-bearing vertical jumping; 4. Squat and jump with weights; 5. Weight-bearing squats; 6. Weight-bearing lunge exchange jump.

Four. Flexibility exercises: Flexibility refers to the range of movement of the various joints of a person, the ability of muscles and ligaments to stretch.

It is of great significance in sprinting, especially for increasing the stride length of athletes, therefore, I usually use the following methods in training: 1. Forward bending exercises; 2. pulling the leg of the rod; 3. longitudinal and crosswise forks; 4. Rapid flexion and extension of the rib body before and after; 5. Kicking (front, side and outer swing and inner combination), sitting cross-legged on the knee, etc.; 6. Quick squatting exercises. Fifth, the speed of action training:

This part is the key to sprint training, and I usually use the auxiliary practice, repetition, race and game method. Among them, the competition method is a method often used for speed training, due to the short time of speed practice, the regular use of the competition method can make the athlete emotionally high and show maximum speed. In the same way as the game method, it can stimulate the athlete's high emotions, and at the same time, it can also prevent the form of "speed disorder" caused by frequent scheduling of exercises to express maximum speed due to various changes in movement during the game.

Week. 2. Weight-bearing lunge exchange jumps 10 sets * 30 times.

On Wednesday, 30m sprint, 60m sprint, 80m sprint, 10 sets, the key is to improve cadence, downhill running to improve performance effect.

Friday, flexibility exercises, kicks 10 sets * 30 times, weighted vertical jumps 10 sets * 15 times Saturday, weighted squat 15 sets * 10 times; 30-meter sprint-60-meter sprint-100m sprint, 6 groups.

Sunday Positive rest: such as playing ball, etc.

Note: Preparation and relaxation activities are essential for each training session.

Practice running with small steps and leg raises, it will be of some use!

It can be solved by increasing the speed of rapid muscle contraction, strengthening the flexible training of the excitatory and inhibitory processes of the nervous system, and improving the strength of rapid muscle contraction and the ability of muscle relaxation.

Training method: 1. The high-speed large-scale swing leg swings back and forth, which requires a reasonable folding technique to be completed in the rapid swing, the tighter the swing leg size and leg are folded, the smaller the radius, and the faster the swing speed.

2. Speed up the speed of the soles of the feet on the ground, and it is required to shorten the time of vacancy as much as possible.

3. Quickly swing the arm and swing the leg exercise, which requires the coordination of leg and arm movements.

4. Running practice can quickly and effectively increase the frequency and develop the stride length: the size of the stride length ability is mainly determined by the back pedal strength, back pedal angle, swing force, swing speed, and hip joint flexibility when running.

The first method: master the speed of running, combined with brisk walking and jogging.

For people with poor physical fitness, as well as people who lack exercise, it is indeed difficult to insist on running for a long time, because of lack of physical fitness to terminate running is a situation for many people, and there are many people who choose to give up because they can't eat the tiredness of running, so don't run too fast at the beginning, start with brisk walking, slowly speed up, and then with jogging, after a week of persistence, you will find that you will not feel tired easily after 30 minutes of jogging. It shows that your physical fitness has also been greatly improved.

The process of running not only improves your body's metabolism and physical fitness, but also promotes the breakdown of fat and the consumption and burning of calories, so that you can slowly fall in love with running.

The second method: running at a constant speed.

When your physical fitness rises, you can insist on running for a long time, then running at a constant speed is one thing you have to insist on, because the most test of a person's patience and patience is the most consistent jogging, many people choose to give up because they can't persevere, and it is precisely in the process of running that uniform speed running is the key.

Fast running is an anaerobic exercise, which can not make you burn fat and lose lead, while jogging is an aerobic exercise, which can make your body fat continue to break down and burn calories, thereby increasing your fat burning and fat loss rate. So jogging is the key to your success.

The third method: break out of the original jogging mode.

When you persist in jogging for a period of time, you will find that the body burns fat and loses fat worse than before, and the enthusiasm for running seems to be not so high, because your body gradually adapts to the consumption and exercise mode of the whole exercise, so it is time to increase your exercise intensity.

For example, you can improve your speed in the process of running, try not to run, run fast, change speed and speed running, etc., can greatly improve your body metabolism and physical vitality, as well as increase your exercise intensity. So that your running efficiency can be improved, and the effect will be better.

What do you know about ways to increase your running cadence? The body is the foundation of our life, exercise is an important way for people who are lacking in my life to maintain physical function, aerobic exercise can increase the oxygen content in our brain, the following shares the way to improve the running cadence, let's take a look.

Ways to increase your running cadence

1. Skipping rope

Simple skipping rope tools, jump with both feet in turns, practice for a while, after the movements are smooth, start to speed up, the faster the better. It can not only strengthen the calf muscles, but also speed up the frequency of leg exchanges, and reduce the time of foot contact when running.

2. Ride a flywheel

Riding a flywheel mainly trains the thigh muscles, but it also speeds up the frequency of leg exchanges.

3. Try to lean forward and run with your midfoot when running

When running, the body is slightly leaned forward, so that gravity can lead the body to move forward, economical and labor-saving, if you add the way to the ground from the heel to the middle foot or the forefoot landing better, the average person is not easy to understand the body forward movement method, with the coach to lead it is easier to grasp the essentials. Beginners who want to speed up and get good results need to lean forward while running, so that the weight of the body is above or in front of the ball of the foot when landing.

4. Run with a metronome

Listen to the sound of your phone's metronome (or the beat on your sports watch) and run about 5 times per stage, for a period of time, when the body can adapt to the new cadence, then continue to improve slowly, and repeat until the ideal cadence is reached.

What are the benefits of running:

1. Long-distance running to prevent arthritis

This is the conclusion reached by the American scientist Sherlock, with the help of an MRI device, after observing the knee joints of marathon runners.

Sherlock found that athletes rarely experienced cartilage abnormalities and effusion, even after completing long-distance runs of tens of kilometers. Conversely, some recreational long-distance runners experience these physiological changes in their knees after 30 minutes of long-distance running. It is assumed that "better biomechanics" and "the adaptability of the body through long-term training" allow marathon runners to not only run long distances, but also maintain healthy and strong knee joints.

2. Jogging can strengthen bones

The hospital for Chiba Prefecture 3 jogging groups'Forty-one members aged between 30 and 80 years old, compared with 86 men and women who were not usually very athletic, and found that the bone density of the joggers' vertebrae, femoral joints, leg bones and arm joints was about 40% higher than that of non-active people. This bone density is close to that of a skeletal state in the twenties.

In the case of men, the longer the jogging distance in a week, the higher the bone density: in the case of women, the level of bone density is directly related to the length of the jogging history. Only those who are consistent in jogging can achieve an effect comparable to the bone density of young people.

Ways to increase the frequency of your runs:

1. Raise your legs on the spot and speed up the frequency of leg change, 100*2 groups.

2. Find a step, practice the explosiveness of the legs, and exchange the legs for 50*2 groups --- 100*2 groups.

3. Squats, at first it seems that they have nothing to do with improving running speed, but they can improve endurance and waist muscles by 50---100

4. The arms should also be exercised, pull-ups, and the key to fast running frequency is to change the frequency of both hands, and the frequency of the legs can also be controlled through the arms. 10*5 groups--- 20*3---25*3

Next, it's time to practice on the spot.

5. Practice 30-meter sprint, practice acceleration process, 4 groups of ordinary people, you can increase the degree of training. 30 meters can be increased to 50 meters, 100 meters, 200 meters, 6, weights, sandbags, practice tiptoe at least 100 a day, waist training should also be done, practice sit-ups 100.

As long as you can endure hardships, you can improve, and this is a fast way to increase your running speed! If you want to simplify, you can try to bear weights, but it is best not for ordinary people not to do it at the beginning, which will affect physical development.

True speed is not just cadence, it's stride length. The perfect combination of the two can create the ideal results, since you only ask about cadence, I believe that your stride length should not be a big problem. Cadence is the number of times you swap legs per unit of time.

First of all, you need the muscles to complete this action. It's about your muscle strength, but isn't it just muscle strength?It's not that the muscles are too tense, which will produce more braking effects, resulting in a frequency that cannot go up.

So it also requires coordination, which allows the muscles to be tighter and fit the action you need to do. In addition, cadence can be basically improved through some simple exercises, such as quick and easy leg raises, and arm swing exercises on the spot. The key is whether you are active in practice and not lazy.

For runners with a lot of running experience, there is no doubt about emphasizing the importance of cadence. Why don't you emphasize the stride length, isn't it the bigger the stride, the faster you run?If you increase your stride length, problems arise during running, your running efficiency decreases, and your body suffers more damage.

Share a set of running workouts, 2 to 3 times a week, 2 to 3 sets before each run. Improve your running form and improve your running technique, such as stride length and cadence, with training movements.