❶ How To Run Faster

2023 Author: Madeline Holiday | [email protected]. Last modified: 2023-07-30 22:01

Running according to its goals is divided into health and sports. And if speed does not matter for health running, then for sports running it is the most important characteristic for achieving victory. It is in order to develop running speed that athletes use special techniques. Location: Location: There are many methods to run faster. Each method has its advantages and disadvantages, but one thing unites them - significant stress on the body and training at the limit of possibilities. Therefore, use these methods only after acquiring a lot of running practice and fitness. Otherwise, instead of increasing your running speed, you will be injured.

Running on terrain with different terrain very quickly allows you to develop speed qualities, gain muscle mass and significantly improve the efficiency of your runs. Constant transitions from ascents to descents contribute to the rapid development of all leg muscle groups. If you want to use this method, please note that it requires very high physical stress. That is why running on different terrain is not very popular with runners. Please note that it is recommended to switch between the climbs smoothly and alternate them with running on flat terrain. This will avoid injury.

On the ups, keep your back straight, put your hips forward, keep your arms as low as possible. Raise your head and look straight ahead. Concentrate on any point and do not take your eyes off it. Relax your neck and shoulder muscles. Do not lean back while running. When starting out with this method, choose gentle hills. Over time, begin to transition to steeper, longer uphill climbs.

Another way to increase your speed is interval running. The simplest form of interval running is to alternate between running at an average pace, running at a maximum pace, and walking. To make your workout harder, increase the duration of your speed run and decrease your jogging and walking. Another variant of interval running is often used, in which the runner performs a shuttle run of 4x400 meters at a time. In addition to developing high-speed qualities, interval running perfectly develops the cardiovascular system and creates maximum stress on the heart.

Trained athletes are offered a variant of alternating running, which consists in running 800 meters at a maximum speed, followed by a light jogging of 400 meters. This exercise is repeated up to five repetitions without a pause between them. Use rerun to train your running speed for long distances. Run 4 km at a speed such that your heart rate is at least 180 beats per minute. After that, rest until your heart rate drops to 120 beats, and repeat all over again.

To make your workouts as challenging as possible, use a tempo run. Its essence lies in the fact that at a distance of 5-10 km, run each subsequent kilometer faster than the previous one. This method allows not only to develop speed and high-speed endurance, but also to learn how to use all known running techniques and properly manage your own strength.