How to increase your sprint speed in a month

Run 2 kilometers with weights every day. Run within 10 minutes (3 times a day) Don't be afraid of hardship! Keep doing this, and it will work in a month!

Do more strength exercises. Learn more about technical moves.

Sprinting is one of the types of track and field events, which generally include: 50-meter run, 60-meter run, 100-meter run, 200-meter run, 400-meter run, 4 100-meter relay run and so on.

Its sports characteristics: it is an event in which people run the specified distance on the track and field at the fastest speed at the same time, and the winner is the first to finish.

In terms of energy supply for human body functions, sprinting is manifested in the human body maximizing the speed limit instinct and supplying energy in the form of anaerobic metabolism.

Practice method. Increased speed: Speed is obviously an important factor in sprint performance.

Run 90 65m at 20 60% intensity, run 4 5 times in each set, rest for 3 6 minutes each, do 2 3 sets, this will help to increase speed. At the same time, changing the starting position of the sprint to a standing, turning, and marching start can also help improve speed.

This kind of speed-increasing training should be done on a good quality pavement that is flat, dry and moderately hard. Warm weather will be beneficial for increasing the efficiency of this training. Cold weather is not conducive to this type of training, but it can also be done after completing proper preparation activities.

1. Improve the reaction speed and starting speed at the start. To increase the starting speed, a variety of fast starting and starting exercises are used. Such as standing start, squat start, half-squat start, etc.

Exercises can be started by listening to the signal and carried out in the form of a timed race. At the same time, pay attention to various exercises to strengthen your legs and improve your starting technique.

2. Improve the acceleration after the start and the maximum speed difference Lu nationality degree. Increasing the acceleration after the start, getting the maximum momentum to move forward cautiously, exerting speed as soon as possible, and turning into the middle run as soon as possible plays an important role in the whole run. To improve the ability to start and accelerate running, you can use various starting exercises such as standing start, half-squat start, and squat start, and various acceleration running exercises such as uphill and downhill running.

3. Increase stride length and cadence. Stride length and cadence are important factors in determining running speed. Keeping your stride up more often will increase your speed.

To improve cadence, you can use in-situ fast pedaling running, high-leg-raising running and supporting high-leg-raising running, fast small stride running, fast-frequency "short and short-term" running, etc., and downhill running, downwind running and fast-frequency traction running exercises are also effective ways to improve cadence. The duration of the exercise should not be too long, and the duration should be able to maintain the highest frequency of practice.