Can you give me a few more tips for running fast?

In sprint races, in addition to maximizing physical strength, more attention should be paid to the efficient use of physical fitness. The definition of short-distance running technology is a reasonable and effective method or means to solve the problem of human beings running the whole distance at the fastest speed within a certain distance. Sprinting technique Running form:

It refers to the reasonable and effective movements used to achieve the maximum speed in the process from the starting point to the end point, although it is greatly affected by individual differences, it is necessary to understand the general principles of movement technology in order to obtain the correct mechanical posture. Pace: refers to the technique of effectively distributing the body's limited energy to achieve better results, how to avoid too much tension caused by excessive exertion, which affects the speed and range of movements, runners need to have the ability to relax during running, that is, they need to have a good pace.

Strategy: refers to how to create one's own effective combat methods under the principle of abiding by the rules. For example, in the preliminaries, semi-finals, and finals, use some appropriate methods to allocate the physical exertion of their own battles.

Sprint Movement Essentials Speed in sprint running is the foundation of every sport. The technique of running is the basis of other running and jumping events. The essentials of sprint running include:

1. Start, 2. Acceleration run, 3. Maintain the maximum speed, 4. Crossing the line. After hearing the gunshots, his hands quickly pushed off the ground; Bend the elbow to make a strong forward and backward swing arm, and the forward swing arm has the feeling of the elbow swinging forward and upward; At the same time, the legs push and straighten the starting board, the hip joint and knee joint can not be completely straightened, only the force of propulsion occurs, the front foot is quickly straightened, and the body is pushed forward in a large forward posture; The back foot is raised forward and the knee is strided, the knee joint is at an acute angle, and the inclination should be large to help the front leg generate horizontal propulsion. When the hind leg is stepped out, one of the arms swings forward.

One rear oscillation, keep the body from twisting left and right, and the body angle is about 45 degrees to the ground. The distance of the first step should not be too long, and the knee joint should not be raised to shorten the arc length from the starting board to the landing point. Stride length and step count are the two major elements of acceleration.

In the process of acceleration, the stride length is gradually increased with the increase of the number of steps, until the maximum speed is generated, in general, the maximum speed can be reached after 18 or 19 steps after the start, and the stride length changes little. There are four types of postures for crossing the line: jumping, raising arms and chest straight punches, raising arms straight punching, and swinging arm straight punching style. Among them, the swing arm straight flush type is the best.

Therefore, the runner will maintain the same position when he reaches the finish line, turning his body slightly to touch the line with the side of his chest. A slight twist shortens the contact distance, while the center of the chest remains the same. Also, try to land on 1/3 of the front part of the ball of your foot, it will be faster!

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Reasonable cadence and stride length.

<> 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.

Bottom line: Work hard to improve your speed, flexibility, strength, endurance, technique, and mental fitness, and train intensively for a whole year, and eventually you'll make a breakthrough.

Train with a goal to improve your running ability. Training aimlessly, which only adds a lot of junk mileage, will not improve your running ability, and can even cause you harm. Stick to your plan and don't change it casually.

Having to run longer distances, just completing multiple workouts over shorter distances is the key to your progress.

Sprinting techniques are divided into: starting technique, acceleration running technique after starting, mid-run technique, curve running technique, and finish running technique.

1. Starting technique.

Starting techniques include:"Each in place","Preparation","Shots"(or.)"Run"Three stages.

Hear"Each in place"After the command, take 2-3 deep breaths, walk briskly to the starting point, support the ground with both hands, step on the front and rear starting gear in turn, kneel on the back knee, and put both hands on the back edge of the starting line.

2. Acceleration running technology after starting.

The acceleration run after the start is the one between the back leg kicking off the starting block and the middle run. The task is to make full use of the forward momentum and to achieve high speeds as quickly as possible over short distances.

3. Running skills on the way.

The mid-course run is the longest and fastest sprint in the whole course. Its task is to continue to play and maintain a high speed of running. The knee joint of the swing leg swings forward and upward quickly and forcefully, and the supporting leg stretches the hip quickly and forcefully with the cooperation of the swinging leg actively swinging forward, and the knee and ankle joints are kicked off the ground to form a coordinated action between the support leg and the swinging leg.

4. Curve running technology.

When running from a straight to a corner, the body should be consciously tilted inward to increase the pushing force and swing amplitude of the right leg, and the right arm should also increase the swing force and amplitude accordingly, which is conducive to running quickly from the straight into the corner.

When running in a corner, the body should be leaned towards the center of the circle. When pushing back, use the inside of the forefoot with the right leg and the outside of the forefoot with the left leg. The direction of the kick and swing of the curve should be consistent with the tilt of the body towards the center of the circle.

5. Finish line running technique.

It is required to maintain the forward angle of the upper body as much as possible at a distance of 15-20 meters from the finish line, and increase the speed and strength of the swing of the arms. When you get one step to the finish line, lean forward sharply and hit the finish line with your chest or shoulders, and run past the finish line, then gradually slow down.

Evaluation test of sprints.

It can be measured by simple reaction time, starting reaction time, 50-meter speed perception, 100-meter speed pre-estimate, and seated pedal frequency. The starting response (mS) was 210 males and 234 females, and the auditory response was 268 males and 225 females, and the kinesthetic time error rate was male and female.

The pre-estimated error rate of 100-meter speed is both male and female, and the number of 5-second steps in sitting position is male and female, which can be used as a reference for the psychological selection and evaluation of sprinters.