25 ways to run faster
Sport And Fitness / / December 19, 2019
If you have already outgrown the status of a beginner runner may aimless jogs become boring for you. But this is not the reason to stop running! Try to improve the race. Take note in the description simple, but not easy to carry out tips to improve speed, speed of reaction, the correct concentration and posture while running.
Attention! Many of these methods is quite hard, so without fanaticism. Be sure to listen to your own feelings. Remember that the main principle remains the Hippocratic "do no harm!"
Form the correct body position
The key in the run (at any rate) is to develop proper technique. This means that the upper part of your body should be rectified, but relaxed, the foot should touch the ground the middle of the foot with the movement of the hips, and hands should be uniform to move forward and back (not from side to side!), bent at an angle of 90 degrees.
Consider cadence
Be "on the short leg" with long strides: let the frequency of your steps remains constant, regardless of the running speed. The fastest and most efficient runners make about 180 steps per minute, holding the feet close to the ground, barely touching it during the landing. Aspiring to the magic number 90, count the number of times your right foot touches the ground within minutes.
Slower, faster
Time limited run? Try interval training! Interval training - alternating periods of high and low intensity - is an effective way of working on the speed and endurance. Plus interval training allows to burn more calories in less time.
Run sprints
There is a reason why these runners make short sprints before a big race. Stride (From the English stride - "Big step") - a series of sprints comfortable (usually 8 to 12 races of 50-200 meters each) - improves acceleration technique.
Run on the treadmill
We feel the need for speed? Suffice it to the treadmill! Because the belt speed of the treadmill helps the movement of the legs. In fact, on the treadmill to run faster and easier. In addition, the button to increase the speed at your fingertips. Tip on technique: first it is to achieve good results on the track, before abandoning the digital accelerometer and go outside.
Stretch
Experts are still arguing about whether or not static stretching prevent injury while running. But there is no doubt that daily stretching exercises (the purpose of which - the muscles, hip flexors) increase the flexibility, which is used when performing big moves.
Pick up the pace
Play around with the speed. The Swedish language is even a special word fartlek, meaning game with speed. Fartlek - alternating movement in the rhythm of light jogging, in the sprint pace - will increase the speed and endurance. In the course of this game you will achieve great results, tired lower than during normal interval training.
Jump rope
Benefit from the experience of boxers - grab the rope. Boxers know that the speed of the legs = quickness of hands. And for runners: speed = speed of feet down.
Choose an easy shoes
Even if barefoot running is not your choice, sneakers are becoming easier and easier to largely mimic the natural movements of the foot and steps. Try minimalist couple to feel: the lower the weight, the more power for higher speeds.
strengthen center
Quickness and smartness go hand in hand. Stronger muscles of the torso (especially the lower press) allows runners to connect more power and speed on the track. The most enjoyable aspect is that the faster the finish is sufficient only 15 minutes of exercise at the press a few days a week.
Inhale, exhale
Just do it much faster! The ability to breathe while running at higher speeds requires practice. Breathe and nose, and mouth to get the maximum amount of oxygen delivery to the muscles. Additionally, you should definitely try belly breathing, that is, filling the belly with air, not the chest during each breath.
Lower sugar
Junk food will provide you with a high level of sugar, which is sure to have a negative impact on the speed. Get carbohydrates from whole grains, they will provide you with the energy of the LP without sharp sugar level drops.
Play with toys
Who does not love a new toy? Take advantage of built-in gadgets and applications to bring new experience to his run.
Become the king of the hill
It proved that running uphill (Rolling hills in the track mode) even once a week will help to increase your speed, strengthen the muscles of the torso and even boost self-confidence.
Add weight
Strong, dry muscles will only help in overcoming the finish line. While runners and do not necessarily bodybuilding, one or two short weight training per week will help significantly improve the performance of your running.
Lose weight
On the other hand, studies show that the decrease in weight (fat, not muscle!) Can help you improve performance - an average of 3 seconds per kilometer every kilogram thrown. Of course, not everyone has something to lose, so to adequately assess your weight before you go on a diet!
pedaling
Proper hip rotation and maintain a stable rhythm are important for running. For this reason, one of the recommended cross-training for runners are training on an exercise bike. And in the summer, perhaps, even better ride on the street in the company of friends or a dog.
look forward
Even a simple glance down at the shoes or turning the head during run time to check how you are ahead of rivals, eats up valuable time. Instead, focus on what is in front of you, in 10-20 meters at a distance, and turned his gaze to the finish line.
Pull your toes
Absolutely the whole body plays a role in the formation rate: from head to toe! Pay attention to your fingers and try to pull them slightly (up toward the shin). In this lower part of the foot is touching the surface during landing leg, and hence the start of a new step will be faster.
Stick hard stable tempo
Slow and resolute can win the race, but a quick and steady guaranteed to win more and speed! Thirsty rate should be adjusted tempo, which can be called comfortably heavy. Stick to this pace for at least 20 minutes.
use of doping
You can not live a day without coffee? Then the good news for you! A cup of coffee, drunk in front of the race, you will add more speed. At the same time the stimulator is absolutely legal.
Stand at the bar
The benefits of strips already written on Layfhakere. This exercise does not require special equipment and is available to every runner. Follow the bar for 2-3 minutes for 6-8 sets of 2-3 times a week, and you will run faster.
Learn asanas
Add to your training plan yoga. Flexibility, improved with targeted this asana, not only increase the speed, but also contribute to faster recovery after a long hard run.
relax
Research shows that athletes who are well rested, have a better response rate and time finish. Think about this: the time gained at the finish, you can return your body to a great bedtime.
take off your things
On the same day - the day of the race - take off excess clothing. Additional layers, belts, gadgets - at this point, remove them. Less clothing and devices on your body - above the speed.
Forward!