How to make a run faster How to run faster when running

You can start by toning your body by combining diet, sleep, and training with exercise, and you can ask a specialized dietitian to adjust it

Insist on running no less than 10 kilometers a day, no less than 1 kilometer each time, and try to shorten the exercise time to increase the intensity of exercise

Stick to it for a year, and when you arrive, someone will say you're a Scud

Run and swing with your arms and legs.

Are you going to sprint or run long?

But either way, you have to practice.

1) First of all, ask yourself if you have rhinitis, and if you have, you should get better as soon as possible, because rhinitis not only makes you often have nasal congestion and cannot provide sufficient energy, but also the development of many organs in the body such as the throat and lungs is healthy, and the relative physique is not so good!

2) Insist on running more long distances first, he can better strengthen your physique, lung capacity and leg muscles. Long-distance running is a great form of exercise. You can also swim more. It is impossible to run well without a good physique, and at the same time, you can get twice the result with half the effort by paying attention to the method when practicing!

Satisfied? Please.

Go to the street often to grab bags, and it won't be long before you run faster and faster!

Jump rope 200 times a morning, run 100 meters three times a day, and it's best to have someone with a stopwatch to help you calculate the time each time.

If you want to run fast, 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 and one inhalation, 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 it is not too tiring, according to this acceleration method, you will feel relaxed and not tired when running.

The speed of running can be calculated with 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.

Place both hands in the position (hip bone) at the top of your 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, bend your hands slightly to maintain a certain rhythm, and use your elbows to move your arms back and forth naturally.

Running can be done faster and faster by maintaining a correct running posture, adjusting the way you breathe while running, your breathing rate, and strengthening your training.

1. Maintain a correct running posture.

The correct posture for running is to keep your feet on the ground, look ahead, swing your arms back and forth alternately, and don't raise your knees too high.

2. Adjust the breathing method and breathing rate when running.

The correct way to breathe when running is abdominal breathing, which is to inhale slowly through the nose and focus on your abdomen as you inhale, allowing your abdomen to expand slowly as you inhale the air. This will cause the diaphragm to gradually increase in tension, to decrease in contractions, and to introduce empty natan qi from the abdomen and gradually fill the entire 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 training.

You can increase the speed of your running by training on slopes, practicing sprinting, etc. 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.

The practice of sprinting is to do the tomato, and at the end of the run, sprint at the fastest speed for 10-15 seconds. 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.