How to run faster How to run fast

Hello landlord Daily practice is essential, and finding a breathing rhythm that suits you when practicing can make it easier for you to run. Lean forward as much as possible during the run. Breathing techniques are very important, and if you don't master them well, you will get more and more tired the more you run.

Eat a little sugar before running – to replenish your energy, but it's best not to eat it during regular practice. Running fast mainly depends on the strength of the legs, and more mainly on the strength of the calves, and if you want to practice the strength of the calves, you mainly do some exercises on the forefeet of the feet. Such as:

Skipping rope, cycling (stepping on the forefoot, adjusting the height of the cushion so that the whole leg can be straightened and pedaling) Digging in the countryside (digging with two legs) The general principle is to stop practicing until you can't practice, and you can continue to practice when you feel that you can continue to practice, if you practice a few groups, you still can't practice after resting for a while, and that's the end of today. Practicing this regularly will not reduce your interest in exercising. No matter which part you exercise, or what method you use, (such as push-ups, pull-ups, etc.), you should pay attention to the exercise, and rest if you feel that you can't practice, and continue to practice when you feel that you can.

Moreover, some exercises are practiced at a speed, the slower the effect, the better, such as (push-ups, pull rings, sub-stalks, sit-ups, etc.) The effect of afternoon exercises is good.

I usually tie a sandbag around my leg and wrist and only take it off when I sleep. Make sure you run as light as a swallow.

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.

For sprinting.

1. Confidence is particularly important, and the strong meet the brave to win. Having the belief that you will win is far more important than skill.

2. Sprinting needs to choose different training methods according to your physical fitness, sprinting requires strong explosiveness and fast reaction ability, therefore, when your explosiveness is not very good, you should perform frog jumping, continuous rapid jumps on the spot, and properly pull the leg muscles to make the leg muscles tougher and enhance the explosive power.

3. Eat sugary, protein-high, and easy-to-digest foods for breakfast or lunch before sprinting, and eat to your heart's content. Be careful not to eat greasy foods. Drink some warm sugar water 1 hour ago, and drink some Jianlibao, Red Bull, etc.

4. Having a pair of well-fitting sprint shoes is also a factor that cannot be ignored to achieve good results.

For long-distance running.

1. Confidence is particularly important, and the strong meet the brave to win. Having the belief that you will win is far more important than skill.

2. Long-distance running is generally run with faster and more even steps. If you want to run easily, you must pay attention to the rhythm of running, and if you have a good rhythm, you can delay the appearance of fatigue. The breathing method can be used according to your own training level and quality, using a uniform two-step inhale, two-step one-exhale; Three steps and one breath, three steps and one breath can be used.

When the "pole" appears, it is necessary to persevere with tenacious perseverance. And adjust the rhythm of running, the rhythm of breathing.

3. Eat sugary, protein-high, and easy-to-digest foods for breakfast or lunch before a long-distance run, and you can eat to your heart's content. Be careful not to eat greasy foods. Drink some warm sugar water 1 hour ago, and drink some Jianlibao, Red Bull, etc.

4. Having a pair of well-fitting middle-distance running shoes is also a factor that cannot be ignored to achieve good results.

Hello! I am a junior high school sports student in Linxiang No. 2 Middle School!

If you want to run fast, you must do the following:

1 Strength. You can do push-ups.

Pull-up. Do it with a barbell.

Half squat back barbell stride jump.

Squat 2 coordination.

It's just that it's comfortable to see you running.

3 Endurance. Run every morning.

We woke up at 5:30.

Run 30 laps around the 400 meters.

Forehead.. Landlord, you have a completely different title and specific question.

Run faster: The pace is large, and the frequency is accelerated, but this requires good physical fitness, and the swing arm can increase the frequency.

Long-distance running breathing, according to the cadence to decide, I have to inhale and exhale the same, inhale, run a few steps, exhale, a few steps, this is best to practice more often, find a suitable one. The main thing is to breathe steadily.

In short, it is still necessary to practice more.