How to increase the running speed of meters quickly

Hello friends! I'm a sports maniac, I've been teaching and training for more than 20 years, and I'm glad to serve you, your question: how to quickly increase the running speed of meters 10 [ Tag:

Running speed, running, speed ] I thought I was the first in the class, but one of them surpassed me and one faster than meseconds more than one faster meI was so ridiculed that I had to surpass them, and they told me how to improve my grades quickly, and I had a test once a week.

My: My temporary suggestion:

1. Starting rhythm practice (explosive): rhythm, click, and click are continuous and fast (can improve the second-to-second).

2. Reaction speed exercises: different starting sounds (coughing, high-five, whistle and other exercises).

3. Do more running between marches: 30-40-50-60-80-100-110 meters. (Increases Absolute Speed).

4. The technique of running on the way (large stride and high frequency) and corner running should also pay attention to the practice time, and girls can improve about seconds in two weeks at 200 meters.

5. Solve the sprint run: do your best to cross the finish line. (can be increased by seconds).

Are you satisfied with my service? I don't want your points, I just want to help you. Wish: Healthy! Run faster!

I think you should adopt the following tactics: 1. In practice, the equalization speed of 200m is faster than your usual running speed. 2,100m in 1 second in 5m; The last 100m is a quick acceleration. See what method is fast.

1. Increase cadence and stride length.

Running with the most scientific exercise method can improve the running speed and achieve the best results. There are three ways to increase speed: increase cadence, increase stride length, and increase both cadence and stride length.

However, too large a stride can cause certain biomechanical problems and sports injuries. Speed training, especially in athletics, should be a gradual (**) training to increase cadence and stride length.

2. Chest and abdominal breathing.

The ribs and sternum are lifted up to expand the chest cavity and achieve a breathing method in which air enters the lungs, which is called thoracic breathing. The ribs and sternum do not move, and the diaphragm shrinks downward, causing the chest cavity to expand (abdominal protrusion) and achieve air into the lungs, which is called abdominal breathing.

Abdominal breathing is an effective means of increasing the depth of breathing. Abdominal breathing can significantly improve the efficiency of gas exchange in the lungs.

3. Breathing rhythm is even.

When running, consciously coordinate the pace rhythm of your feet with the rhythm of breathing, and generally speaking, according to your physical condition and running speed, you can take two steps and one breath, two steps and one breath or three steps and one breath, three steps and one breath.

When the breathing rhythm is adapted to the running rhythm and a habit is formed, shortness of breath and rhythm disturbance can be avoided, which is extremely beneficial for deepening the depth of breathing. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by the appearance of "poles" during running.

4. Pay attention to breathing exchange.

The speed of running is directly proportional to the amount of breath exchanged. When the human body runs at different speeds, the amount of breath exchange per minute may vary by more than 10 times, although the speed of running will also change the number (frequency) of breathing, but never think that a single breathing rhythm can fully represent the breathing regulation of running.

The regulation of breathing when a human body runs can be significantly affected by the speed at which they run, and although two people run together at the same speed, the optimal breathing rhythm (depth versus number of breaths) will also differ.

5. Inhale through your nose.

Breathe through your nose and coordinate with your running rhythm to meet your body's oxygen requirements. As the running distance and intensity increase, the oxygen requirement increases, change to the breathing mode of mouth and nose inhalation and mouth exhalation, and do it slowly, thinly and long when inhaling and exhaling, exhale with the mouth slightly open, and avoid large and rapid breathing or panting.

When you are short of breath when you run and feel breathless, it is due to insufficient exhalation, and the carbon dioxide is not excreted sufficiently, which occupies the alveoli and restricts the intake of oxygen. To increase the volume of your exhalation, exhale through your mouth and consciously increase the amount and time you exhale.

6. Speed up the breathing rate.

When a person is running, the amount of oxygen required by the human body increases with the speed of running, and in order to change this, it is necessary to increase the breathing rate and increase the depth of breathing. There is a limit to the increase in respiratory rate, and generally the most effective range is 35 to 40 beats per minute.

If the maximum is 60 times per minute, an average of one second should be exhaled and inhaled, which will inevitably make the breathing shallow, reduce the amount of air exchange, affect the inhalation of oxygen and the discharge of carbon dioxide, increase the concentration of carbon dioxide in the blood, and decrease the concentration of oxygen.

If you want to improve your speed, you need to keep practicing. So how can you practice to increase your speed? Let's find out.

1. Run once a week.

Run 3-5 steps a week, but one of them needs to be a long-distance run, and the distance should be constantly grown, and the time should be shortened as much as possible, because long-distance running can exercise people's aerobic energy, make people's cardiovascular system more efficient, and after people's aerobic capacity is enhanced, the natural running speed will become faster. I believe many people know that it is easy to suffer from hypoxia during running.

2. Practice 100-meter acceleration run.

When training, you should also practice acceleration running, because the improvement of speed is inseparable from the mastery of acceleration running skills. Typically, practice 4 acceleration runs after an easy run, with each acceleration run lasting 20-30 seconds.

3. Practice negative deceleration.

Speed practice once a week is a must, but it's also important to practice using negative subtraction, because if you don't slow down properly during the sprint after a fast run, you can easily fall. When practicing, it is advisable to run lightly first, then accelerate, and finally slow down.

If you want to run faster, only the right posture can make you run fast, efficient, and less prone to injury. Proper posture will allow you to achieve this intensity without wasting extra energy. Ensuring forward momentum prevents deformation of action after fatigue. Subscribe.

When a novice runner is able to run a certain distance, he will want to speed himself up. If you want to set a personal best in a race, runners can use the following tips to increase their running speed. 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!

These 5 methods look simple, and many people are easy to despise.

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.

For the average runner, adding point speed training can significantly improve ability. If you want to get more speed, you need to make your legs stronger and more flexible. In order to support and promote the pace of faster. Therefore, it is recommended to start with the following aspects.

1. Increase muscle strength.

1.Strength training is the foundation for improving running speed. When running, it is indispensable to provide sufficient impetus for running, and the coordination of the joints of the lower limbs, especially the flexion and extension of the hip and ankle joints.

This requires strength and coordination exercises to strengthen the muscles of the lower limbs, such as those in the back of the calf. There are many exercises to strengthen the muscles in the back of the calf, such as standing on tiptoe.

2.In order to improve the running speed, it is also necessary to add intensive training to the core muscles to improve the stability of the body. When running, the higher the body stability and the less the body swaying, the more it helps to increase the running speed. The most common type of intensive training is the plank.

2. Increase flexibility exercises.

Stiff and tense muscles can affect the strength of the muscles during exercise, and can easily lead to sports injuries. Therefore, it is necessary to incorporate proper stretching exercises along with strengthening muscle training. Helps to increase the flexibility of the muscles, which increases the flexibility of the hips, knees, ankles.

3. Increase the cadence and reduce the stride length.

1.In general, the faster the cadence, the faster the running speed. So, increasing cadence is the key to increasing your running speed. But there's a limit to what can be reasonable, and we usually think that a cadence of 180 steps is reasonable and efficient.

2.In fact, a significant percentage of our runners have not yet reached a cadence of 180 paces. Especially in the early stages of running, the human consciousness will protect the body from injuries and falls, and will basically run at a fixed natural cadence.

In order to break this fixed and natural state, runners need to train at speed or with more volume, which makes the body have to increase their cadence.

First of all, you should time yourself every day, and you can increase your speed every day, be more strict with yourself every day, and remember to stretch after exercising, which can speed up your running.

We can set a small goal, move slowly every day, and when we complete one goal, we will quickly move towards the next goal.

If you want to improve your speed when running, you must first ensure that the running posture must be correct, and the elbow swing back and forth to grasp the rhythm, so that you will not get tired when running; Secondly, you should adjust your breathing when running, and deepen your breathing while accelerating your running; When running, you should increase the speed of swinging your arms, so that the speed of running can be increased, and it will be easier; And you should also pay attention to your diet, you can't eat too greasy food, high-fat food will affect digestion and reduce blood circulation, which is not conducive to running.

When running, you should first adjust your breathing, and you should also choose a correct running position, and you should also wear a pair of comfortable running shoes, and you should also gradually increase your speed when running, and you should also master a correct rhythm.

You can improve your starting posture and starting speed, because once you start faster than others, then you are ahead of others.

You must exercise frequently so that you can effectively improve your running speed.

When running, you should take it step by step, do a good warm-up exercise in advance, increase the pace of running at a constant speed, don't run too fast at the beginning, and use the correct posture when running.

Be sure to slow down when you start running and then breathe evenly. Don't rush too much, speed up slowly. In this way, you will run faster and faster, and you will not get tired.

Usually you must eat more nutritious food, and then do some aerobic exercise to enhance your physique, at the beginning of the first practice jogging, and then slowly accelerate, gradually it will get faster and faster.

Practice slowly to run 5 seconds faster today, 10 seconds faster tomorrow, and slowly add up. You can make your running faster and faster.

Practice regularly and when you run a lot, you can increase your speed.

Adjust your breathing to help speed things up.

If you want to achieve better exercise results in running, the process of accelerating is indispensable. When accelerating, people tend to feel more strained, and some people even grit their teeth to push their thighs, which is not the right method. Running acceleration should start from adjusting the breathing, usually two steps and one exhale, two steps and one inhale; When accelerating, take deep breaths to lengthen the breathing time, and at the same time adjust the pace frequency to three steps and one breath, three steps and one exhale, and increase the speed by changing the frequency.

In addition, when people with poor physical fitness accelerate, they should start with small broken steps. Running acceleration is also the programmed operation of the human body, not blindly gritting teeth, by adjusting the breathing, can make the running time longer, the exercise effect is more obvious.

Deepen your breathing and relieve fatigue.

When running for 10 to 20 minutes, many people will not be able to run, feel chest tightness and panting, legs and feet weakness, and want to stop very much, which is the extreme. But if you stop there, you won't get good results. In fact, the emergence of poles is mainly due to the fact that the transition of the human body from stationary to high-speed motion requires an adaptation process.

This process is also the adjustment process of the respiratory system, the motor system, and the circulatory system. Actively adjusting your breathing can help you get past the poles quickly and continue to exercise. When the pole occurs, the breathing should be slowed down and deepened to help the exchange of oxygen and carbon dioxide in the alveoli, increase the exchange area, and when the discomfort is reduced, the respiratory rate should be increased and accelerated.

After about half an hour to 40 minutes of exercise, the human body may have a second pole. For athletes, this is when the intensity and breathing rate need to be adjusted; For the average person, it is advisable to stop exercising at this time and take a short rest.

Breathe through the mouth and nose at the same time.

When people first start running, they are slower and in the warm-up phase. At this time, the body's demand for oxygen is not large, and breathing through the nose can cope with it. As the running distance becomes longer and faster, the body's demand for oxygen increases dramatically, and breathing through the nose alone is no longer enough to meet the oxygen supply.

If you breathe through your nose alone, it is easy to cause fatigue of your respiratory muscles. Therefore, it is necessary for the mouth and nose to work together to increase the amount of oxygen and relieve the tension of the respiratory muscles.