How to run fast in parkour without injury. I want to run faster. Why doesn't it work, and what to do about it? How to increase your running speed by 60 meters

The question “How to run fast?” Many newbies ask this question. For professional athletes and highly qualified coaches, this question sounds about the same as the rhetorical “what to do?” and “what should I do?” Before answering this question, let's look at the concept of "running fast."

Each athlete has his own concept of “fast”. For an amateur who has been training for less than a year, 10 km in 40 minutes is unthinkable. And for a professional, these 40 minutes are an easy cross-country. As for the sprint, 9.58 in the 100-meter dash is a world record, and for a student who needs it, 12.8 will be the ultimate dream.

Therefore, in this article we will not use stopwatch hands, but will consider general recommendations on how you can increase your own running speed at a given distance.

All distances in athletics are divided into four types: sprint, middle distances, long distances. Ultramarathon, trail running, cross-country running are not considered official athletics disciplines, although they are directly related to long distances.

How to learn to run fast sprint (60 m – 400 m)

To learn how to sprint quickly, you need to have good strength and jumping training. Unlike middle and long distance running, 100 m requires virtually no endurance, only general physical preparation is needed. However, in order to be able to run 400 m without slowing down, you need to train speed endurance.

Running speed depends on the frequency and length of your stride. Step frequency develops most effectively in children under 12 years of age. Unfortunately, developing this skill in an adult is much more difficult. The technique in sprinting is different from middle distance running. Here the knee rises higher, the step becomes longer, and the arms work actively. In general, fast running is more energy-consuming.

It is very important for 100m sprinters to have very strong leg muscles. Therefore, one of the main components of sprinter training is strength exercises, hurdle exercises, and a reinforced SBU complex. Many exercises in the power block are done with additional weighting. These include: short maximum accelerations with a “cart”, accelerations with braking (the trainer slows down the athlete’s running with the help of a fitness tape), “strreading” and lunges with a light barbell. Sprinters spend a lot of time in the gym. Jumping work produces explosive power in the sprinter, which is extremely necessary.

Accelerations are performed in different series of 50–300 m, after a rest of 4-5 minutes. Also, to develop speed endurance, many trainers recommend running 150 m, performing 10-15 runs.

How to learn to run fast middle distances (from 800 m to 2000 m)

To improve your results and quickly run medium and long distances, you need to know the basics of running - proper breathing, technique, warm-up, and perform strength work for running. Running 800 and 1500 m requires speed endurance. To do this, intermediate athletes use such types of training as tempo running and hill intervals. Having high-intensity speed workouts will ultimately help increase your speed.

Varying the length and intensity of your training sessions improves cardiovascular endurance and allows you to work out longer. This workout may involve several short bursts (2 to 8 minutes) of very fast running speed, separated by short rest periods. High-intensity training develops speed endurance, but it is extremely important to remember that their amount in the total volume of your training process should not exceed 40%. Try to do at least 4-5 workouts a week, of which only 1-2 will be high-intensity, and spend the rest of the time working on running technique and slow cross-country runs (50-60 minutes each).

How to learn to run long distances quickly (from 3000 m to marathon)

Many people are interested in how to run 3 km in less than 12 minutes. For these types of results, runners need to focus on training their speed, oxygen use efficiency, and aerobic strength.

The foundation for any stayer is volume: these are long cross-country runs, at least an hour, which must be run at least twice a week. Professional stayers run 100-150 km per week. For amateurs, this figure is much less - about 40-60 km. It is impossible to show a 3 km result in less than 11 minutes if your weekly volume is 30 km.Running uphill brings great benefits. It is better to use a gentle incline 300-500 m long and run up it 8-10 times so that the pace of each run is approximately the same, but not maximum. Rest between series – 3-4 minutes.

In addition to running training, you need to carry out a set of general physical training to strengthen your hips, feet, and calf muscles. You will need them.

Running technique

Regardless of what distance you plan to run quickly, at the initial stage one of the fundamental determinations for you should be running technique. It will significantly improve your running speed. For a sprinter, technique is the key to a high result; for an average athlete, it is a means of increasing one’s efficiency over a distance to 100%; for a stayer, it is running economy.

1. At first, even 1 km is difficult for an unprepared person. Start with short runs at a very low speed. At each subsequent workout, increase the distance covered by 500-800 m.

2. Always start and end your workout lightly for 10-15 minutes at a heart rate no higher than 145 beats per minute.

3. Don’t perceive training as something unpleasant, obligatory, painful, because with this attitude you will last for 2 weeks, and then the frenzy will pass.

4. Start training early. If you have to take the PHYS, then start preparing no later than 4 months before the test. You shouldn’t count on a miracle that you will run 3000 m in 10 minutes without preparation. Miracles do not happen, and nothing will help an unprepared person.

5. Give up bad habits. At least for the preparation time.

6. Proper nutrition is as important for an athlete as running theory. You should not train immediately after eating a large amount of food, do not starve after a grueling workout, it is important to close the carbohydrate window, drink recovery sports drinks.

7. Do not try to run long cross-country races at a high heart rate (above 165). There will be no benefit from this, only overwork, injury and excessive stress on the heart.

8. Work out at least 3 times a week.

Plan each workout

Absolutely every workout should consist of a warm-up, a main block and a cool-down. Before starting the active part of the workout, you need to jog lightly for 10-15 minutes, then perform general development exercises (general development exercises), which are all called stretching, for 10 minutes. And only then proceed to the main block. Warming up will warm up the muscles and ligaments, “start the engine”, and minimize the risk of injury. At the end of the main (intensive) part of the workout, you should always do a cool-down - 5-15 minutes of light jogging and static stretching: this will speed up the recovery process and relieve unnecessary muscle pain.

Every person without health problems can run any distance quickly. Having received theoretical knowledge, start studying. Don't try to jump over your head. Have patience and realize that it is not possible to achieve results in 2-3 weeks; everything takes time.

If you are tired of marking time and you feel that you are ready to move to the next level, then this material is for you. We'll tell you how to improve your running skills and become even stronger and more resilient.

What is an aerobic base and why does it need to be developed?

Whether you've been running every day for years or just bought your first running shoes, the concept of an aerobic base should be familiar to you. Of course, this is the foundation on which not only your sporting achievements depend, but also your running longevity. If you want to learn how to run for a long time without feeling like a dying swan, then it's time to pay attention to exactly how you run. Think not about quantitative indicators, but about qualitative ones. Aerobic base training is primarily about working on the quality of running. This is what builds endurance and allows you to run further and longer. And we asked a professional to tell us exactly how it works.

Vasily Permitin

member of the Russian national athletics team, master of sports, participant in 3 world championships and 3 European championships in mountain running, CEO of the Organic Running company. Director of Development of MBK (Moscow Running Club)

Aerobic base is the ability of the heart to provide the oxygen demand of the body. If the heart cannot cope with this task, then we are talking about anaerobic load - the body spends more oxygen than it receives during breathing. The point at which aerobic loads are transformed into anaerobic loads is called TANO - the threshold of anaerobic metabolism. At this point, the concentration of lactate (what we call lactic acid) in the blood increases sharply - this causes severe pain in the muscles and forces us to stop. The better your aerobic base is developed, the longer and farther you can run without reaching your PER. This is why both professional and amateur runners consider maximizing the development of their aerobic base their top priority. Having such a reliable foundation, a runner can significantly increase the effectiveness of training - intense exercise will help improve sports skills without wearing out the body.

Developing an aerobic base is not very difficult. You must make sure that the bulk of your training (80-90%) takes place in the first intensity zone (and you can calculate the individual zones of aerobic and anaerobic load).

In fact, the development of the base is the training of aerobic endurance (the body’s ability to perform work of average power for a long time, resist fatigue and convert carbohydrates into energy at the expense of oxygen). In this case, muscle performance directly depends on energy metabolism in the body and the number of mitochondria in muscle fibers. In beginning athletes, glycolytic muscle fibers (GMF) usually predominate - the number of mitochondria in the cells is almost zero. Since there are few mitochondria in HMV cells, the breakdown of glucose, the main source of energy, does not occur completely. As a result of this process, pyruvic acid is formed, which is quickly reduced to lactic acid - it is because of it that after a couple of kilometers you feel this terrible burning sensation in the muscles.

In addition to GMF, there are also intermediate and oxidative muscle fibers (OMF). There are so many mitochondria in the latter that, with a sufficient amount of oxygen, pyruvic acid further decomposes into carbon dioxide and water. This means that oxidative muscle fibers not only continue to work, but also make full use of every glucose molecule, while receiving significantly more energy. The conclusion suggests itself: the more OMF in the muscles, the more resilient the body.

The good news: regular training can increase the oxidative capacity of muscles several times. If you manage to develop and train your aerobic base, then you can significantly increase the mitochondrial mass in muscle fiber cells - and you will no longer be stopped.

Dmitry Andryukhin

Head Trainer at CrossFit Natrum

A well-developed aerobic base qualitatively affects the processes occurring in the athlete’s body. Firstly, there is a decrease in heart rate during physical activity - the heart becomes stronger. Secondly, the body begins to use lactate for energy. And finally, recovery processes are accelerated - the body “comes to its senses” faster after intense exercise.

Mileage isn't everything

New Zealand runner and legendary athletics coach Arthur Lydiard is the author and main popularizer of “basic” training for runners. Lydiard did not hide that the secret of his success lies in a new approach to the training process, the main task of which is to convert glycolytic MVs into oxidative ones. The predominance of oxidative MFs makes the human body more resilient, and endurance is a necessary foundation for improving the speed qualities of a runner.

The basis of training aimed at increasing the number of mitochondria is running at a slow pace with a low heart rate (HR), approximately 120 beats per minute. Running at a low heart rate is called aerobic - the body can provide itself with enough oxygen. If you want to increase your speed but keep your heart rate at 120 beats per minute, then your body must increase the oxidative capacity of the muscles. This way you start the process of converting glycolytic MVs into oxidative ones.

thegreatdistancerunners.de

At the 1960 and 1964 Olympics, Lydiard-trained runners Peter Snell and Murray Halberg became champions, winning gold medals. All the runners who trained under him, even those who specialized in medium distances (from 800 meters to 3,000 meters), ran on average 160 kilometers per week, and not on smooth asphalt, but on hills.

But not everything is so simple and unambiguous: if you run 100-150 kilometers a week, and your glycolytic muscle fibers have already turned into oxidative ones, then such training will be of no use. That is why Lydiard’s training concept has been repeatedly criticized, refined and reworked. As a result, the expert community came to a consensus: any training plan should include different types of training, since the maximum effect can only be achieved through complex work.

1. Increase volumes gradually

Yes, mileage is the main thing. But if you have never run more than 70 kilometers in one week, then increasing this figure to 100 would be pure madness. In this matter, it is important to listen to your body and gradually prepare for a new maximum.

2. Try fartlek

A fartlek is a long running session (usually at least 40-45 minutes), the essence of which boils down to alternating sprints and light recovery running. Imagine that you are playing at speed - either trying to squeeze the maximum out of yourself for a few seconds, then switching to a light jog. Fartlek is best run without a watch or smartphone, focusing solely on your own feelings.

The most common reasons that prevent us from making a “personal” and how to overcome them.

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Who among us would not like to run faster? Imagine how cool it would be to activate your inner Eliud Kipchoge or Paul Radcliffe at the right moment and rush past your opponents at the speed of light!

But in reality, there are times when it becomes unbearably difficult for us to breathe and move our feet, not to mention rush past someone.

Previously, we blamed all our failures on. She was our main Doctor Evil - she clogged muscles, weighed down our legs, and spoiled our personalities. But modern research shows that she may not be the only one to blame.

Various unpleasant sensations during running arise due to various mini-crises in the body. And the more such crises, the less likely it is to accelerate.

In the spring of 2015, scientists from around the world gathered in San Diego to talk about the limits of human endurance. They discussed the many factors you could potentially attribute a poor performance to, from metabolism and mental fatigue to heat and hydration. From this discussion, five common barriers have crystallized that prevent us from running faster.

"I can't catch my breath"

Cause: lack of oxygen
When it occurs: in the first kilometers of the race
What to do: warm up before the start, do a few accelerations

Think about your usual interval training - the first series is always the hardest, isn't it? You are short of breath, your heart is jumping out of your chest. But already in the second episode it becomes easier, and in the third you actually fly. Dr Andrew Jones, a physiologist at the University of Exeter, is quick to explain why this is happening.

When you start running, your muscles' need for oxygen increases dramatically. The brain sends signals to speed up the work of the lungs and heart, dilate blood vessels and increase the production of enzymes that are responsible for the absorption of oxygen. Your agony on the first episode is the result of a temporary discrepancy between the amount of oxygen your legs need and the amount of oxygen your lungs and heart can provide.

A temporary lack of oxygen has delayed consequences that can significantly spoil your results. When muscles lack oxygen, they begin to draw energy from valuable anaerobic (oxygen-free) reserves. During this time, metabolic byproducts are produced that weaken your muscles, leaving you with less strength for the final anaerobic sprint.

"The energy you burn in the first few minutes of running won't be recovered over the course unless you stop and rest," says Dr. Jones.

To avoid oxygen deficiency in the first kilometers, Dr. Jones and other experts advise warming up properly before the start.

Run for 10 to 20 minutes at a slow pace, occasionally speeding up to a race pace.

This warm-up activates the production of enzymes in the muscles and dilates the blood vessels. In addition, you will have time to rest and restore your energy reserves.

“I try my best, but I still can’t run faster.”

Cause: ineffective muscle fiber recruitment
When it occurs: at distances of 10 km or half marathon
What to do: train fast-twitch muscle fibers to increase their efficiency

The first kilometers of a half marathon usually seem easy. You don't run too fast, which means you don't accumulate a lot of lactate and other metabolites in your body; but you don’t run for too long, which means you don’t have time to deplete your energy reserves. Then why does everything become so difficult at some point?

Let's figure it out. At the beginning of the race, our body uses only slow ones. They are ideal for long runs as they are more energy efficient and durable.

But at some point they begin to receive less fuel and gradually weaken. They are replaced by fast-twitch muscle fibers, which need more energy - and oxygen - to maintain the same pace. Therefore, with each subsequent kilometer of the half marathon, it becomes more and more difficult for your body to run at an even pace.

The good news is that fast-twitch muscles can be trained.

Running for two or three hours, even at a very slow pace, exhausts slow-twitch muscle fibers and forces fast-twitch muscles to practice producing energy. After several such workouts, more mitochondria and capillaries will appear in the fast muscles, which will make them more resilient.

"My legs are burning"

Cause: metabolites accumulate in the muscles, and they send a “fire” signal to the brain
When it occurs: at short distances up to five kilometers or at the finishing sprint
What to do: short, interval work

For decades, scientists and athletes have debated the connection between lactic acid and the fact that your legs glow blue at the end of a run. But, despite its bad reputation, or rather lactate itself is not to blame for anything.

Lactate is one of the metabolites, chemical byproducts that occur in muscles during intense work. Metabolites are formed when your body switches from an aerobic system—an ultra-efficient energy provider—to an anaerobic, oxygen-free system.

To find out how metabolites affect muscles, University of Utah professors Alan Light and Marcus Amann conducted an interesting experiment. They gathered a group of ten volunteers and injected their thumbs with a cocktail of different metabolites. These included lactates, protons, which promote muscle oxidation, and adenosine triphosphates, which are a type of cellular fuel.

The results were impressive. When the substances were introduced singly or in pairs, nothing happened. But when scientists introduced all three substances together - bingo! Participants in the experiment immediately reported that they felt tired and heavy in their fingers. After receiving an increased dose of metabolites, participants felt pain and burning, similar to the sensations after difficult workouts.

The test shows that your muscles do not dissolve in lactic acid, although sometimes it seems that this is what is happening. In fact, the leg muscles interact with a certain combination of metabolites and trigger a signal that travels along the spinal cord to the brain and is interpreted as a burning sensation.

What to do about it? Train receptors to make them less susceptible to metabolites.

A person learns to walk, run and jump in early childhood. These basic skills are embedded in our genetic code; the main thing is to develop them correctly. However, the majority, entering adulthood, are capable of losing even such basic skills if they do not make efforts to maintain good physical shape. When the question arises of how to run fast, people simply fall into a stupor, not knowing what to say or do. Let's figure out how to develop the right skills, endurance and everything else to learn how to run at the speed you need.

If you really want to achieve high results, you will have to be patient. You will need to put a lot of effort into preparing, try to train as hard and as efficiently as possible.

Before taking any steps to start training, if you have even the slightest doubt about the benefits of running, go to your therapist. He will conduct the necessary tests, prescribe tests, conduct an examination, after which he will be able to give a clear answer as to whether you can engage in this sport.

Professional runners never start running without proper preparation. There are simple tips that, if taken into account, any beginner will be able to figure out how to run quickly.

There is no need to immediately load the body to the maximum. Start any workout with an easy jog over a short distance of a hundred or a little more meters.
It will not be difficult for a person who has good physical fitness to run one or two kilometers. If this comes easy to you, simply increase the distance by ten percent each workout.
Professionals advise choosing not gyms or stadiums for training, but forest belts or parks. It is better to run on rough terrain than on a paved path.
Eating before a run is not the best choice. It is optimal to wait a few hours before training.
Choose the time for running yourself, do not listen to those who advise doing it only early in the morning or late in the evening. All people are different; for a night owl, getting up at six in the morning to go for a run will be an insult to the body.
Try not to lose your breath while running. If you are out of breath, it means you need to slow down and run slower.
Always have a bottle of clean water at hand. This will help protect the body from dehydration.
You cannot run along highways. During exercise, breathing accelerates, as does metabolism. Inhaling exhaust fumes can seriously poison your body. Therefore, it is better to jog in a forest or park.

Training mode

It is important to correctly draw up a training plan (program). At first they should be gentle, two or three times a week. As a result, you can move on to daily jogging, which will only bring benefits.
Before jogging, be sure to warm up your muscles and stretch your ligaments. Useful information on this issue is available in the corresponding article on our website.
Scientific research shows that those athletes who, despite intense training, devote enough time to rest. Their reaction and speed improve.

Working on fast running technique

To learn how to run correctly, you will have to learn running technique. It has been developed over hundreds of years through experimentation. Even the ancient Greeks used these skills to win at the first Olympics. You can refuse this and run at random, but this is akin to running through a minefield. Sooner or later it will “explode” and injury will be unavoidable, and it will hardly be possible to achieve high performance.

Hand and body position

First of all, you need to relax, your neck should be in a neutral position. You need to look ahead without straining your eyes too much.

Shoulders should be relaxed and slightly down.
The abs need to be tense, but not too much, to provide the necessary balance to the hips.
Your arms should be bent ninety degrees, and your elbows should not protrude forward.

Try to ensure minimal vertical vibrations. Swinging will reduce running speed, but we don’t need that.

Breath

It is very important to learn how to breathe correctly so as not to become out of breath when running either short or long distances.

You should try to breathe through your nose, but if you have noticeable difficulties with this, then you can combine nasal breathing with mouth breathing.
Make sure your breathing is rhythmic and not ragged.
Some people recommend inhaling and exhaling every two steps. However, this is all individual. The body itself will tell you the optimal rhythm. It shouldn't be too frequent.
Inhalation and exhalation should be as deep as possible. Try not to leave air in the lungs, as it may linger in the liver, which will lead to colic.
It is better to avoid chest breathing when running and inhale using your abdominal muscles.

Don't be discouraged if things don't work out right away. Instant results are not about sports. You will have to put in effort and effort to achieve the desired effect.

Steps

When running, your feet should land softly on the wide part just below your center of gravity.
The heels touch the surface lightly, for a split second.
They must be lifted immediately, pulling them towards the buttocks.
The ideal frequency of touching the surface with the right foot per minute is ninety. This is the number we should strive for. The best number of steps per minute is one hundred and eighty.
The speed of movement should not be regulated by the frequency of the step. To do this, you can use the tilt of the body.

Many athletes recommend running on their toes. This way you can greatly increase your running speed. During landing, less of the foot will touch the ground, therefore the start of the next step will be faster. At first, this style may seem inconvenient, but over time you will get used to it, appreciating all the advantages of this option.

Nutrition and water regime

Unhealthy, sweet, high-calorie foods are sure to increase your blood sugar levels. It would seem that this should give extra energy, but it does not happen. All these cakes, sweets, fatty and smoked foods will reduce your running speed. In addition, excess calories will certainly be deposited on the stomach and thighs, which is not at all beneficial for running.

You need to get carbohydrates from whole grains, eat more vegetables and fruits. They are able to provide a “long-lasting” energy effect without sudden drops or rises in sugar levels.

Human muscles are seventy percent water, and glycogen contains about three-quarters of it. Liquid is also required for the absorption of proteins and carbohydrates. On average, for a physically active person, the norm is about two and a half liters per day. Water is excreted not only through sweat, but also through the kidneys, intestines and even breathing. You need to replenish the deficiency every few hours, especially if you exercise. Otherwise, unsatisfied thirst can lead to dehydration.

Regular training

To achieve maximum results, you need to pay attention not only to your legs. All muscle groups should be trained, paying special attention to the abs and shoulder girdle. You can exercise at home, outdoors or in the gym. By increasing your overall fitness, you will also improve your running performance.

To develop endurance, it is useful to run uphill, as athletes say, in the Rolling hills mode. You should start with a slight rise, and then gradually increase the angle. If you do such training at least once a week, you can achieve much greater speed.

Strengthening work

Take enough time to choose the right clothes, and most importantly, shoes. If you are uncomfortable, hot, and have blisters on your feet, then you will never learn to run fast. In winter, you can use a high-quality one, chosen according to all the rules, and in the summer, stick to light shorts or sports pants and a T-shirt.

To evaluate your own achievements, it won’t hurt to record your results. You can buy a special gadget that will monitor your indicators: cadence (the number of touches on the surface per minute), pulse, body sway between the stages of flight and landing (vertical oscillation), and other factors. For example, professionals touch the ground with their feet for a time below 200 milliseconds, this is what we should strive for.

If you really want to learn how to run long and fast, stop training with friends. Collective running distracts from the original goal. You can get a player and listen to music. This way you won’t get bored and your attention won’t wander.

Different distances and set of exercises

Sprint: how to learn to run 100 meters quickly

When betting on short distances, from one hundred to four hundred meters, you must train. The emphasis will have to be on strength and jumping training, that is, pumping up your legs.

Exercises with a bench are good for pumping up the muscles needed for running. First you need to jump on it with both feet, and over time you can complicate the task by changing legs.
You can use a barbell or dumbbell as a weight. Perform a squat, and then suddenly jump up.
Propulsive force is increased by running exercises with shin overlap. In this case, the knees should be raised as high as possible to the chest.
Your hands should not be clenched into a fist, but your shoulders should be raised. Only your shoulders should work, you can monitor this by practicing in front of a mirror.

Average distances from 800 meters to 2 kilometers

When mastering running over longer distances, you need to rely on endurance, not speed or strength. Speed running is exhausting, so it’s worth thinking about the distribution of forces. Otherwise, you will simply get tired and quit the race long before it is completed. Before races, it doesn’t hurt to regularly go on long hikes. If possible, in everyday life you should also switch to hiking on foot, rather than by car or public transport.

Good long-distance running technique begins with posture. If you don't watch her, nothing will happen. An excellent workout can be running on rough terrain or uphill. The duration of such runs can be limited to 15-20 minutes.

Striving for a marathon: How to learn to run quickly 3 km or more

People who monitor their physical fitness often prefer long-distance running. Some easily cover even 20 kilometers. But this does not mean at all that you need to rush off the bat. Not everyone can overcome such a path without preparation; for some, even walking such a road seems unthinkable.

When training, remember to place your feet correctly. It should seem to roll, supported by the outer part. You cannot push off with your heel, this will reduce the speed.
In the push, the leg should be almost straight.
You should not bend over too much, keep your body straight and look forward.
You need to move your arms rhythmically, but you cannot swing them. It is not recommended to bend your elbows too much.
Keep your breathing even, this is very important. If it goes wrong, you won’t be able to overcome the distance.
The ideal workout is alternating between flat sections and uphill sections.

You need to train your whole body in order to be able to run many kilometers without getting too tired.

A set of exercises for fast running

Knees as high as possible

To improve your running technique, as well as strengthen your quadriceps and iliopsoas, you need to jump, trying to alternately raise your knees as high as possible.

Run by jumps

When running, you need to actively push off with your feet up, moving forward by jumping. This will strengthen all the leg muscles. This way you can run faster.

Spring on half fingers

You need to start from a stance with your feet shoulder-width apart. As you exhale, rise onto your toes. At the same time, tense your calves as much as possible. As you inhale, return to the starting position. This way you will learn to reduce the stress on your joints when running and develop endurance.

Heels higher

This is the usual running in place, but aggravated by high jumps and raising the heels as much as possible to the buttocks. At the same time, try not to bring your knees forward, but keep them under your pelvis. Then the muscles of the back of the thighs will become stronger, and you will learn to place your feet correctly.

Jumping with alternating legs

You need to stand as if you are about to start, one leg forward, arms bent at the elbows, but not clenched fists. Jump up, changing the position of your legs as you fly. Your arms should move as if you are running. The thighs, calf muscles, and buttocks are well worked out.

A person often thinks about the limits of his own capabilities when he experiences physical, mental or psychological stress. Athletes who live by the motto “Faster! Higher! Stronger!”, they strive to surpass themselves and show their best results. Many athletes and active lifestyle enthusiasts are wondering how to increase their running speed. In fact, this requires 2 things - readiness for systematic training and a specific motivating goal.

What does running speed depend on?

Running speed is determined by innate factors and cannot be radically changed. But thanks to regular and persistent training, you can significantly improve your performance and unlock your own potential.

The speed of movement depends on nervous processes that affect:

the ability of muscles to quickly contract and relax;
the ability of a person to make the maximum number of movements in a short period of time.

If a person is tense and all his muscles are tense, he will not be able to run quickly. It is very important to learn to move in a relaxed state, otherwise it will be impossible to cover a long distance. In addition, there is a possibility of stretching the ligaments. Excitatory and inhibitory processes occur in a person’s head, and the goal of training to increase running speed is to influence the inhibitory effect of antagonist muscles.

In addition to factors inherent in human nature, the ability to overcome a distance at an accelerated pace is influenced by variable components:

Running speed is made up of step length and frequency, so during training you need to focus on working with these components.

Basic aspects of training

Work on improving speed performance will bring results if:

a clear goal is indicated (to run a certain distance in a specific time);
training is carried out regularly (2-3 times a week) and with full dedication;
A clear and competent training program has been drawn up.

The speed of movement is affected by how developed the leg muscles are. Therefore, it is imperative to include strength exercises in your training program. Another important point is jumping ability, the ability to push off and instantly gain acceleration. Therefore, jumping movements also need to be given attention. And finally, you should definitely work on covering short speed distances. Usually races are recommended in sections of 60 m, 100 m, 150 m.

As noted earlier, it is enough to train to increase running speed no more than 3 times a week. During the first lesson, you can pay attention to working with speed indicators over short distances, and the second time, you can focus on performing jumping and strength exercises.

On other days, you need to work on the correct running technique. Professional athletes step from toe to heel, which reduces the risk of injury and helps to evenly distribute the load on the foot. When running fast, proper technique will help you cover a greater distance without harming your muscles, ligaments and bones.

Exercises and races

Below are a few exercises to improve your running speed that you can include on your strength day.

Half squat jumps. You need to try to jump as high as possible. Do 10 reps.
Jumping from a lunge with changing legs in the air. Repeat 10 times.
Jumping over an obstacle. It is necessary to place 10 objects of the same height along the treadmill so that they are staggered at a distance of 60 cm from each other. It is important to jump over obstacles, and not run across.
Jumping on one leg. You need to try to jump as high as possible and hover a little in the air. Do 10 repetitions for each leg.
Running with hops. You need to stretch your steps in length and height.
Jumping rope.
Resistance work in pairs. One athlete must wrap an elastic band around the other's waist and hold it at both ends. Then the runners begin to move in the opposite direction from each other. In this way you need to overcome 10 m and do 10 repetitions.

To increase speed, you can use interval training on a day free from the strength part. That is, it is necessary to alternate between jogging and sprinting at the highest possible speed. After each race, the body needs to be given a rest of about 5 minutes, but no more, so that the muscles do not have time to completely relax. You can also use sprints with changes in direction and sprints from lying and sitting positions.

If your training is on uneven terrain, you can practice running downhill. You need to overcome about 30-50 m and take a minute break. Repeat 10 times.

It is impossible to improve speed performance without the ability to overcome long distances. Therefore, you first need to train over long distances at your usual pace and gradually increase it.
During doubles races and marathons, there is no point in matching other participants or trying to overtake them. This can make you tired or injured faster.
There is no need to think about the correct technique while running - this will not help increase speed.
Also, you should not try to artificially stretch your stride, otherwise you may damage the ligaments.
You can train at any time in the morning or evening.
It is not advisable to skip workouts. You need to exercise despite laziness or bad mood. But nevertheless, you should listen to yourself. Exercises will not be beneficial if the body is depleted by illness or the athlete has been subjected to emotional and mental overload. You need to learn to distinguish the reasons why you don’t want to go to training: perhaps this is a manifestation of laziness or inertia, or the body is saving energy for recovery.
Whenever possible, races should be held outdoors.
In everyday life and in training, it is recommended to practice brisk walking in a relaxed state. This will help your muscles get rid of tightness during the marathon.
A person will run faster if he marks a specific goal on the horizon. Then the distance to the object will visually appear shorter. In addition, the athlete will not look at the floor, but straight ahead, which will help him maintain his posture.
To avoid thirst and dry mouth, you need to drink a glass of clean water half an hour before the race.
But eating before the sprint is prohibited. You can have a light snack an hour before, but not later.
You should take care of comfortable shoes. Sneakers should have a soft grooved surface and fit perfectly on the foot. It is better not to wear sneakers, because they do not protect the foot from impact.
During training, it is good to run to music. You can create your own playlist that will help you maintain a fast pace for quite a long time.
Intense and sweeping movements of the arms contribute to acceleration and development of acceleration.
During a marathon, it is easier to count not the distance, but the objects that come along the way. You need to focus on external objects, and not on how fast a person is moving or how many meters are left to the finish line.
Mental overload takes away strength, so before the race it is better to get a good night's sleep and watch some light comedy. In general, do only what brings pleasure and promotes nervous relaxation.