How to run fast? Special exercises and training program. Sprint running, short-distance running technique, increasing running speed GTO standards for running

If you've outgrown your novice runner status, you may find aimless jogging boring. But this is not a reason to stop running! Try to improve your race time. Take note of tips that are simple to describe, but not at all easy to implement, to improve your speed, reaction time, correct concentration and body position while running.

Attention! Many of the methods listed are quite tough, so without fanaticism. Be sure to listen to your own feelings. Remember that the main principle remains the Hippocratic principle “do no harm”!

Form the correct body position

The key to running (at any speed) is developing the correct technique. This means that your upper body should remain straight but relaxed, your leg should be planted on the ground through the middle of your foot, moving from the hip, and your arms should move evenly back and forth (not side to side!), bent at a 90 degree angle. degrees.

Consider the cadence

Keep your strides short: Keep your stride frequency constant, regardless of your running speed. The fastest and most efficient runners take about 180 steps per minute, keeping their feet close to the ground, barely touching it as they land. Aiming for the magic number of 90, count the number of times your right foot touches the ground in a minute.

Slower, faster

Limited running time? Try interval training! Interval training - alternating periods of high and low intensity - is one effective way to work on speed and endurance. Plus, interval training allows you to burn more calories in less time.

Run sprints

There is a reason why real runners do short sprints before a big race. Strides(from English stride -"big step") - a series of comfortable sprints (usually from 8 to 12 races of 50–200 meters each) - improves acceleration technique.

Run on a treadmill

Feeling the need for speed? Satisfy her on the treadmill! Because the speed of the treadmill belt helps the movement of the legs. In reality, running faster and easier on a treadmill. Plus, the speed boost button is right at your fingertips. Tech Tip: It's a good idea to get good on the track first before ditching the digital accelerometer and hitting the streets.

Stretch

Experts are still debating whether static stretching actually prevents running injuries. But what is certain is that daily stretching exercises (targeting the hip flexors) increase the flexibility that is used when taking long steps.

Pick your pace

Play with speed. There is even a special word in Swedish fartlek, meaning speed game. Fartlek - alternating movement either in the rhythm of an easy jog or at a sprint pace - will help increase speed and endurance. During this game you will achieve greater results with less fatigue than during regular interval training.

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Jump rope

Take advantage of the experience of boxers - take up the rope. Boxers know that quick feet = quick hands. And for runners: quick feet = quick feet.

Choose lightweight shoes

Even if barefoot running isn't your thing, running shoes are becoming lighter and lighter to more closely mimic natural foot movements and strides. Try a minimalist pair to experience how less weight means more power for more speed.

Strengthen the center

Speed and smartness go hand in hand. Stronger core muscles (especially lower abs) allow runners to generate more power and speed on the course. The best part is that it only takes 15 minutes of abdominal exercises a few days a week to finish faster.

Inhale, exhale

Just make it a lot faster! Breathing while running at higher speeds takes practice. Breathe through both your nose and mouth to get the maximum amount of oxygen delivered to your muscles. Additionally, you should definitely try belly breathing, that is, filling your stomach with air rather than your chest during each inhalation.

Lower your sugar levels

Junk food will provide you with high sugar levels, which will definitely have a negative impact on your speed. Get your carbohydrates from whole grains, which will provide you with long-lasting energy without sudden crashes in your sugar levels.

Play with toys

Who doesn't love new toys? Take advantage of additional gadgets and apps to add new experiences to your run.

Become the king of the hill

Running uphill (Rolling hills on a treadmill) even once a week has been proven to increase your speed, strengthen your core muscles, and even improve your self-confidence.

Add weight

Strong lean muscles will only help when crossing the finish line. While runners don't necessarily need to commit to bodybuilding, one or two short strength sessions per week can significantly improve your running performance.

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Lose weight

On the other hand, research shows that losing weight (fat, not muscle!) can help you improve your performance—an average of 3 seconds per kilometer per kilogram lost. Of course, not everyone has a lot to lose, so be sure to properly assess your weight before going on a diet!

Pedal

Proper hip rotation and maintaining a steady rhythm are important for running. For this reason, one of the recommended cross-training exercises for runners is cycling. And in the summer, perhaps, it’s even better to take a ride down the street in the company of friends or a dog.

Even just looking down at your sneakers or turning your head while running to check how far you are ahead of your opponents eats up valuable time. Instead, focus on what's in front of you, 10 to 20 meters into the course, and keep your eyes on the finish line.

Pull up your toes

The entire body plays a role in creating speed: from the top of your head to the tips of your toes! Notice your toes and try to stretch them slightly (up towards your shin). In this case, a smaller part of the foot will touch the surface when the foot lands, and therefore the start of a new step will be faster.

Stick to a steady, hard pace

Slow and steady may win the race, but fast and steady is guaranteed to win in speed too! Those with a thirst for speed should choose a pace that can be called comfortably heavy. Maintain this pace for at least 20 minutes.

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Use dope

Can't live a day without coffee? Then good news for you! A cup of coffee before your race will give you extra speed. At the same time, this stimulant is absolutely legal.

Get into plank position

About the benefits of the plank on Lifehacker. This exercise does not require special equipment and is accessible to every runner. Do planks for 2-3 minutes for 6-8 sets 2-3 times a week and you will run faster.

Learn asanas

Add yoga to your workout plan. Flexibility improved through yoga poses that focus on this will not only increase your speed, but also promote faster recovery after a long, hard run.

Have a rest

Research shows that athletes who are well rested have better reaction times and finishing times. Think about it: the time you gain at the finish line can be returned to your body by sleeping more.

Take off your clothes

On that very day - the day of the race - you will take off your excess clothing. Extra layers, belts, gadgets - take them off at this point. Fewer clothes and devices on your body - faster speed.

Before passing the standards, it is recommended that you familiarize yourself with the question: how to run 1 km without preparation? To meet the required period of time, you need to achieve a balance of applied forces and conservation of energy. It is not as easy to come first as many people think at first glance. It's not enough to just run, you need to do it right.

Competent execution of training

Championship winners know better than anyone how to run 1 km without preparation. They can tell you how to hold your back correctly, move your feet and move your arms. Having achieved a balance of strength, you can stretch not only the specified standard without shortness of breath, but also go longer distances.

There are several main points to increase body endurance:

It is important to perform the correct movements while running. These include the position of the arms, legs, back, pelvis, and movement of the foot.
You need to master the method of sports breathing.
Training is the basis for building correct posture during acceleration.
The body must receive energy, and therefore choose a balanced diet.

Principles of Endurance

Not everyone understands how to quickly run 1 km without preparation and not get tired. At the start, they begin to quickly accelerate, giving all their best, which leads to shortness of breath and loss of strength. Professional athletes recommend gaining maximum speed at the start, the dash lasts no further than 100 meters, then slowing down.

A quick start makes the task easier for the runner; such a maneuver helps to stay in the flow of the mass race. After all, it is easier to overcome distances when there are few opponents ahead. Overtaking rivals in front occurs smoothly, without sudden acceleration.

Before the finish line, 300 meters away, you can speed up a little. However, you need to pay attention to your remaining strength so as not to fall a few seconds before the end line. How to run 1 km without training? This becomes more clear when you try to test your capabilities against time every day. help to understand what the body is capable of and make timely adjustments before the important day.

Professional approach

How to run 1 km without training? Follow these guidelines:

Back - make sure it is level.
Feet - each new step occurs in such a way that the person touches the sole at the level of the center of gravity. Contact with the coating occurs using the rolling method: from heel to toe.
Legs - the stride span should be maximum. So, they achieve the required acceleration using the laws of physics. At the base, the calf muscles act as springs. If you follow natural movements, you can easily select a running pace at which only horizontal acceleration is applied. The rest of the movements are carried out automatically.
Hands - it is recommended to place them at an angle of 90 degrees, moving them only at the shoulder joint.

The body is slightly tilted before starting the movement. A person feels how he wants to move forward. After following each point, it is easy for even an inexperienced athlete to understand how to easily run 1 km without preparation.

Benefits of learning movement techniques

The goal of performing the exercises is to develop only the necessary movements, without wasting energy. As a result, it becomes clear how easy it is to run 1 km without preparation. By increasing the efficiency of energy consumption, a person can cover a kilometer without fatigue. The correct approach to movement helps keep tendons and ligaments healthy. And after a sudden load there will be a minimal recovery period.

People who rarely engage in physical activity need to hone their skills. The best athletes use the principles of natural running, where a person does not try to exceed his physical performance. It is enough to approach the issue from the right side, and another test of endurance will not turn into a punishment.

Breathing technique

To understand how to quickly run 1 km without preparation, it is not enough to follow the listed rules of natural running. Without proper breathing, all efforts will be in vain. Here are the main points of the inhalation/exhalation sequence.

During movement, the mouth and nose work together. Breathing occurs simultaneously through both natural openings. The pace of inhalation and exhalation is intense from the first seconds of movement. It is this approach that helps prevent oxygen deprivation from strength training. It is not recommended to select the frequency of contractions of the lungs; you need to give the body the opportunity to choose it naturally.

Workout

To know how to properly run 1 km without preparation, daily exercises are carried out to develop the following skills:

Correct foot placement occurs while running barefoot or when training on a scooter.
Activation of the gluteal muscles is carried out during daily training by running a short distance.
Developing the correct body position occurs during the exercise: fixing the waist with a tourniquet. A man tries to stretch a rope tied to a stationary object: a fence, a peg.
The springing properties of the lower parts of the legs are developed during exercises with a skipping rope.
The skill of maintaining a balance of strength is acquired by running with a skipping rope. A person gets used to removing his foot from the covering in time and putting it back in place.

No champion would achieve high results without daily training. Only diligence helps you acquire the missing skills in a short time.

Before passing the standard

Having trained, we can conclude: the newly minted athlete knows how to run 1 km without preparation. It is recommended to exclude heavy loads for 5 days before the start of the competition. You can only warm up over short distances up to 200 meters.

The morale of winning is key when preparing for a race. Science has established the fact of activation of internal forces after gaining confidence. The runner will be in better condition if he trains on the track of the future test. This is how you evaluate your physical capabilities. After this, additional efforts are made in training.

If a person wants to run a kilometer, then he needs to set a goal to overcome 5000 meters. After training, the previous distances do not seem so difficult and it is mentally easier to prepare for a responsible race. However, you should not set the bar too high; unrealistic plans will only lead to disappointment.

Running 300m for the first time and got the best answer

Answer from Lemon[guru]
300 meters is a short distance, you won’t have time to get tired, run as fast as you can.
And so as not to worry, practice, run a couple of times.

Answer from 2 answers[guru]

Hello! Here is a selection of topics with answers to your question: Running 300 meters for the first time

Answer from Yergey Rodionov[guru]
very quickly (I'm serious)

Answer from Ўр@н[guru]
when do you run? If you have time, go for a quiet jog every morning or evening, get used to it a little, but it’s better not to run fast right away, otherwise you’ll run out of breath and then you’ll have to crawl to the finish line =), good luck!!!

Answer from AlexGru[guru]
If you run on asphalt and on the plain, then nothing difficult. I quickly started the first 50 m (if you start quietly, you will get tired as well), then slowed down a little and rolled another 150 m to 200 m, and then hit with all your money at full strength. It should land 20-30 meters before the finish. But here you need to be a little patient. If around the stadium, then you need to quickly run from the exit of the bend 120 m before the finish. Before starting, be sure to do a running warm-up. And take off everything unnecessary before the start - clothes, chains, etc.

Answer from Pansy crazy[guru]
If you’ve been training for less than 6 months to 1 year, then start fast from the start (the first 40 m), then you slow down a little and at the finish line it’s back to full speed. If you’ve been running for more than a year, then everything is about the same, only between the start and the finish you almost don’t slow down your speed. that is, run almost everything at full speed)) good luck_)

Sprinting, or running quickly over short distances, can be fun. However, being a good runner doesn't just mean moving your feet quickly and making lightning-fast leaps forward. To become a good sprinter, you need to take care of yourself and exercise regularly. You will need to learn how to use your energy correctly and keep your body in great shape. The combination of these three factors will help you reach speeds you never dreamed of before.

Steps

Training mode

Start with a warm-up . Before running, you need to warm up. This is usually done using a combination of light running and dynamic stretching exercises, and then you can move on to sprinting exercises.

Do some exercises. Once your muscles are warm and flexible, do a few exercises to prepare your heart and body for serious exercise. You can do running exercises (first you just need to run quickly, and then accelerate to sprint speed). There are other exercises that are suitable for sprinters:

Create a training plan that's right for you. There is no perfect plan that will suit everyone, as each person has different needs and a different schedule. However, ideally you should set aside at least three days a week for speed work and at least two more days for strength training. Below we provide an example of a training schedule:

Monday (speed work): run ten times 80 meters (that is, run 80 meters 10 times, resting 2 minutes between runs), run six times 70 meters, run four times 60 meters, run three times 20 meters and once 100 meters.
Tuesday (strength day): go to the gym and work out all the muscles. Try to put stress on all muscles - they will all be useful to you in running, especially in sprinting.
Wednesday (work on speed and endurance): Run four times 300 meters. It is important to give your all to these exercises. They strengthen your heart, so you can run much faster.
Thursday (work on speed not at full strength): run five times 200 meters, three times 100 meters, two times 50 meters.
Friday (strength day): Go to the gym and increase the load. When you feel that you know how to use the exercise equipment, increase the load. When the body gets used to certain actions, it copes with them more effectively, that is, the person has to make less effort, and a plateau sets in - a stage when there is no visible progress. To prevent this, make your workouts as varied as possible.
Don't forget to warm up before each workout and cool down after it.
Relax on the weekend. Your muscles need time to rest and recover.

Working on technology

Try running on your toes. Although there is no clear evidence to support the effectiveness of this method, many believe that tiptoe running helps you move faster. The less time your foot is on the ground, the better.

Take more frequent steps. It may seem like taking longer steps means running faster, but that's not true because you can't move forward while your feet are in the air. Short steps will allow you to develop greater speed (with proper technique).

When you take a big step, you lose your body composure. One leg protrudes forward and acts as a brake for the entire body. You then need to transfer your body weight to your foot, which results in a springing motion that reduces speed.
If you take normal sized steps, you will tire more slowly.

Lean forward slightly. Just two degrees of lean can separate you from a stellar sprint performance.
- This doesn't mean you have to put all your weight forward and try not to fall. It will be enough to lean slightly to be able to move faster without losing your balance.
- It is also important not to lean back. As you approach the finish line or look back at your opponents, you can lean back slightly or look up, which will change the position of your body. It will also slow you down. It's better to look back when you reach the finish line.
Use your hands. The arms can push forward if you know how to move them correctly. They should work together with your legs, and this will allow you to run faster.
- Bend your knees at an angle of 90 degrees. Relaxed fists should reach the chin and return back at the expense of the elbows.
Run to the limit of your capabilities. Never brake during a sprint. If you're traveling less than your maximum speed, you're wasting valuable time. If you feel like you need to slow down, brace yourself and fight the thought. If this doesn't work, reduce the initial speed. You should reach the finish line with greater speed.
- If you're competing, a slow start can be a psychological reason to speed up. Runners who start out fast and tire quickly sometimes think they have already won and don't expect to be passed by someone who was at the back first.
Eat well. It is very important to follow the recommendations of nutritionists - it will be useful. However, athletes have special nutritional needs.

Drink plenty of fluids. You will lose fluid through sweat, so you will need to drink more to stay hydrated. If you train in the sun, the importance of water increases.
- You should drink half a liter of water for every 500 grams of weight you lose during training. Weigh yourself before and after your workout and you will know how much water you should drink. For example, a football player can become 2.5 kilograms lighter per workout just due to fluid loss.
Work out regularly in the gym. Competent training using strength training equipment with proper breathing can increase your speed, so you should go to the gym at least twice a week.
- Strength training that pushes you to your limits (but allows your muscles to hold up and not shake) will prepare your muscles for running, increasing their size and endurance.
- All gyms are different, and the exercise equipment is different everywhere. Look for machines that will help you work your legs.
- Don't overexert yourself as this can lead to injury. Increase the weight of the weights gradually.
- If you're not sure you're ready for weight training in the gym, start working out at home.
Work on your leg muscles. Of course, it is the leg muscles that will help you develop greater speed. Find a machine that will allow you to work all muscle groups in your legs. Do a variety of exercises: squat jumps, lift weights using your leg muscles. There are many exercises with dumbbells that will strengthen your legs:

Work your abdominal muscles . Strengthening your abdominal muscles will take time, but strong core muscles will make training easier so you can succeed. In addition, a developed muscle corset will help you avoid injuries.

Sprint – running over short distances. While running, athletes try to reach maximum speed. Having fast feet is actually beneficial. You can try to keep up with the bus, on time for work, to the cinema or theater. Show your class by beating your opponents at amateur championships and just be confident in your abilities.

It's fair to start with a shining figure in sprinting, the fastest man ever, Usain Bolt. Repeated Olympic champion. He holds the world record in the 100 meters – 9.58 seconds. And also at 200, 300 and 400 meters.

Running speed depends on the frequency and length of your stride. Speed is also affected by weather conditions. Step frequency develops most effectively in children under 12 years of age. Therefore, experienced trainers at this age try to direct the energy of the student specifically to the development of frequency.

There are exercises that will allow even a mature adult to increase the frequency and length of running steps.

The exercises below will allow you to increase your step frequency:

Quick steps. Quickly raising your knees, take the maximum number of steps in 10 meters. Repeat 3 times. Rest between sets for 30 seconds. If you feel you need more time - 1 minute.
Swinging of the shins backwards. Exercise is necessary for uniform development of step frequency. And also to strengthen the calf muscles and ligaments. Perform shin curls as quickly as possible at a distance of 10 meters. It is advisable that the heels lightly touch the buttocks. Use your hands actively. Perform 3 sets. Rest 30 seconds, on demand - 1 minute.
Wheel. Element of sprint running technique. It's difficult to do the first time, but it's worth learning. Make a 30 meter wheel. Perform 3 reps. Rest time 30 seconds.

Running on straight legs. Straighten your legs and point your toes out. Try to make the maximum number of movements within 30 meters. Work actively with your arms and keep your back straight. Perform 3 sets. The interval between repetitions is 30 seconds.
Alternative. It is useful to run with straight legs, but instead of the maximum frequency, try to raise your straight legs as high as possible. Do it at the same dosage.
Running with your back. Run backwards for 30 meters. Try to run on your toes as fast as possible. Perform 3 sets. Rest 30 seconds.

Now it’s worth taking care of the stride length, because... is important element of sprint running technique.

Running with straight legs. Try running 30 meters, but with the condition that your legs are straight. Try to make your steps as long as possible. Use your hands. Perform 3 reps. The interval between approaches is 30 seconds.
Multi-jumps. Perform jumps with each leg alternately. The step should be as long as possible. A technically difficult exercise, but it has a good effect on stride length. Distance 30 meters. Number of repetitions – 3 times. Rest 30 seconds.
Frog. The exercise resembles the movement of a frog. Do standing long jumps, pushing off with both legs at the same time. Perform continuously for 30 meters. Repeat 3 times. Rest time 30 seconds.
Jumping on one leg. Jump on one leg for 30 meters. Try to make the longest jump possible. Try to keep within 15 jumps, i.e. each push-off must be at least two meters. Keep your back straight and do not lean to the side. Perform 5 approaches on each leg. Rest 30 seconds. After 5 approaches on one leg – 1 minute.

Sprinting technique

The technique in sprinting is different from middle distance running. Here the knee rises higher, the step is longer, the arms work actively. In general, fast running is more energy-consuming.

The body consumes carbohydrates as energy during sprinting. Therefore, when doing speed exercises, you need to eat sweets. The heart rate often reaches a maximum, breathing is rapid. All muscle groups are actively involved.

There are 4 phases in a sprint:

Start
Starting run
Distance running
Finishing

Particularly important are the starting run and distance running. It is important for athletes performing in this discipline to know and be able to get the most benefit from each phase.

Start. When starting, it is important to take the correct position. There are two types of start: low and high. We will use a high start.

The pushing leg is in front, the swing leg is 50 centimeters behind. Arms are almost straight. The body is tilted forward. The back is straight. The gaze is directed forward. From this position you begin to run.

Starting run. Once you start running, try to quickly pick up speed. The body is straightened, but the head is lowered down. If the body rotates sideways, speed is lost. Therefore, keep your torso level.

Running is done on toes. The foot is placed on the ground from above. The knees rise to the level of the pelvis, the ankle is thrown forward. The hands work actively, and the result largely depends on the correctness of their movement.

The first step is taken 100-150 cm forward, this determines how quickly you can gain speed. The first few steps are performed with a wider stance. Next, running should occur in one line, because this allows you to maintain speed.

If the exercise wheel If you succeed, then it will be easy to master the technique of fast running. The main difference between the exercise and running itself is the speed of movement.

Running the distance. When you feel that you have reached 90% of the maximum speed, you can raise your head. This means that you have entered the distance running phase.

Running should occur at a constant frequency and stride length. This will allow you to maintain your pace throughout the distance. The difficulty is that the step length of the right and left legs is not the same. Usually one leg is stronger than the other, which affects the length of the running stride. To correct the problem, you need to train your weak leg separately by selecting a set of exercises.

After 50-60 meters you begin to feel tired. Try not to lose pace, watch your technique. When you get tired, your running technique begins to break down.

Finishing. The run ends when part of the athlete's body crosses the finish line. Therefore, at the finish line, athletes bow their heads and move their chests forward a little.

There is another way to beat your opponents at the finish line. You can turn your torso slightly to cross the line with your shoulder. Crossing hands first does not count as finishing.

At the end of the distance the speed drops. It is necessary to try to keep the drop in speed to a minimum.

Run in segments of twice the distance to increase your speed endurance. For example, to train 100 meters, run segments of 200 meters. This way you will have a reserve of strength left at the finish line.

Fast running training program

Performing the same load for a long time reduces efficiency. This happens because the body gets used to it, like to drugs. Therefore, it is important to alternate the intensity and time of training.

There is no point in training your running speed every day. It’s better to diversify your workouts with a long, slow run or workout in the gym. This will have a positive effect and speed up the achievement of results. Rest 1 day between workouts.

Use exercises to increase your step frequency and length. Learn to perform complex technical elements and run segments. Diversify your training week with sports games that include acceleration. This will help you learn to run fast and will certainly lead to improved results.

I suggest you pay attention to a useful video that presents 5 exercises for developing speed in sprinters.