How to improve your running ability, 1 to 2 hours

Want to know how to improve your running skills.

Interval running for speed endurance. The 3,000m and 5,000m correspond to the 200m, 400m intermittent runs. Twice a week.

For example, if you warm up in 10 minutes, run 10 to 12 400 meters, and jog for 30 seconds in between, the pace of the 400 meters will be 6-10 seconds faster than the pace of your 5000 meters. Jog to practice aerobic endurance on days when there is no running interval, control your heart rate at about 70% of your maximum heart rate, practice 10 kilometers and 8 kilometers every day, and finally do 3-5 100-meter sprints.

The first is the running basics. If you want to improve your long-distance running performance, you must have the ability to run at least 5 kilometers, and on this basis, gradually have the ability to run 10 kilometers, half marathons, or even full marathons. If you want to improve the ability of different running volumes, you must have the ability to complete different running volumes.

For example, if you want to improve your performance in a 10-kilometer run, you must be able to complete the 10-kilometer run, otherwise you won't be able to improve your performance. Only if you have the ability to complete 10 kilometers can you talk about improving the 10 kilometers performance.

To improve long-distance running performance, it is best to use the forefoot to land on the ground, which is not only good for improving running performance, but also can avoid sports injuries as much as possible. Some basic running knowledge is also required.

Secondly, there is muscle strength and muscular endurance training.

To improve muscle strength, it is mainly to improve the strength of the gluteal and leg muscles, core strength, and appropriately improve the strength of the upper limbs.

Third, improve muscle aerobic endurance.

Exercising with equipment can improve muscular endurance to a certain extent, but it is still far from enough for runners who want to improve their running performance. Aerobic endurance must be improved by running at a constant pace.

Fourth, improve lung capacity and maximal oxygen uptake.

Long-distance running is a typical aerobic exercise that requires a large amount of oxygen to be consumed, requiring a large enough lung capacity and the body to absorb this oxygen as much as possible.

Fifth, exercise in different road conditions.

Long-distance running, especially half marathon and full marathon, will definitely encounter uphill and downhill sections, at this time, it is necessary to change the way the soles of the feet land, cadence, stride, pace, change the angle of the body leaning forward, and reasonably distribute physical strength. Runners are required to do specialized exercises. Exercise can be done while running on the road.

Sixth, special exercises for running.

In addition to muscle strength and endurance and running exercises, it is also important to do some bounce training specifically for running. For example, the ability to improve the body's bouncing power training. As an amateur runner, you don't need to train like a professional athlete, but you should try to be on par with a professional athlete.

Proper bouncing training is essential. It is still necessary to exercise 1-3 times every 1-2 weeks.

Seventh, pay attention to the changes in various indicators when running.

The change in heart rate while running is one of the most important of all indicators, and the intensity of exercise is mainly measured by heart rate, which decreases slightly as you experience exercising. When exercising, it is enough to keep your heart rate at a moderate and high intensity, usually between 76-96% of your maximum heart rate, and your maximum heart rate is 220 minus your age.

Eighth, the distribution of physical strength and running strategies when running.

If you participate in the race and want to create a personal PB, the pace is slower at the starting stage, and after opening up an appropriate distance from other participants, you can run at the pace you are used to, at this time it is best to choose an appropriate runner to follow, if there is a rabbit leading, it is best to run with the rabbit. Run at a constant speed on the way, and pay attention to adjusting your pace, cadence, and stride length when going uphill and downhill. In the sprint stage, it is generally about 1000 meters away from the finish line to increase the speed appropriately, and the distance is about 400-500 meters before accelerating the sprint.

Also pay attention to timely hydration when running.

1. Strengthen your legs

Ministry of muscular strength

2. Speed up the cadence, if zhi

There can be no change in the short term.

DAOs can be adopted at an increased pace.

3. You must run on your toes, but not all the time, if there is a curve, you can't accelerate all the time, and appropriately increase the bottoming area.

4 exercises, you have to practice 400 a day, a good way to boost your physical strength, I am it. The upper body strength does not need to be very large, but it must be thrown up, borrowing inertia, you will run faster, and the arms will be thrown wider.

5 supplement If the cadence is not as good as others, you don't need to practice cadence all the time, there is a person in our class whose cadence is slower than me, but others are faster than me, that is, my stride is not as big as others.

Is that okay?

It's very simple to run to the second year of junior high school now The whole process is at a constant speed and does not accelerate If you accelerate, you can't run down. . .

To increase the speed of sprinting, you need to rely on the strength of your legs.

It's also about explosiveness. Mainly training frog jumping.

Squat squat jump.

Raise your legs high and run more than 100 meters.

These are all exercises for leg strength and explosiveness. Exercising every day will increase the speed of sprinting.

There is a limit to how much you can run in 3 days, after all, the time is too short, and there are ways to:

2: Optimize the running action and force mode, many people run slowly because the running action is not right, the correct jaw is to rely on the hip muscles to lift the legs, the hips and thigh muscles push the ground to produce reaction force, when landing on the front of the thigh muscles to cushion the force, the more muscle groups used to run, the easier it is to run, and try to maintain body balance in the process. (It's best to find a teacher to guide you).

3: Don't stay up late for a week before running, don't eat spicy and oily food, and supplement food 2 hours before running but don't eat too full, these will also have a big impact on speed.

4: Warm up well before running, so that the muscles and joints are in a state and you can run immediately.

In short, if you want to vigorously improve your running speed, it is not simple to do it in 3 days, you need to train for a long time, and there are no shortcuts. Short-term gains have been very limited.

The most important thing is to have a good attitude and believe in yourself.

In addition to running long distances every morning, you must also pay attention to the following aspects:1Leg pressing, practicing flexibility, helps to improve stride length; 2.

Strengthen the strength exercises of all parts of the body, especially the waist and abdomen strength and leg step strength, and increase the power of the back press; 3.Proficient in running technique, starting technique, mid-way running technique, sprint technique; 4.Practice an extra 30-meter run, requiring you to hold your breath and run quickly.

Increases speed and explosiveness! The scientific running method is: inhale through the nostrils, exhale through the mouth, exhale in three steps, inhale in three steps, and deepen your breathing when you feel that you are not breathing enough.

Stride to keep running at a constant speed, and the tactic can be to run with people, closely follow the first place, and surpass in the last 100 meters. Be sure to warm up well before the race!

The swingarm is a little bigger this year.

Try to make your steps as loud as possible.

The frequency must be fast!

It is best to wear running shoes when testing.

Upper runner.

Hehe, if the explosiveness is better.

Definitely a big advantage!

Swim more in 3 days! Go to bed early and wake up early! Train more!