How can I run faster?

Running is the favorite for those who love healthy exercise. Long-term running practice makes jogging a piece of cake for them. More and more running enthusiasts are beginning to pursue fast running. At the beginning, they may feel powerless and the more they run, the less strength they have and they feel like they can’t use any strength in their whole body. This is because the running method is not appropriate. So how can you run fast? Today the editor will give you the answer.

Improve stride length and cadence

Stride length and stride frequency are the core of modern sprinting technique and the main factors that determine running speed. They are also a comprehensive reflection of the athlete's technical characteristics, physical fitness level, nerve type and body morphology. To increase running speed, stride length and stride frequency are the key. It would be ideal if both could be improved at the same time, but this is very difficult to achieve in practice. Therefore, in the practice of sprint training, it is necessary to develop stride length or stride frequency in a targeted manner according to the characteristics of the athletes.

From the analysis of the technical principles of running, the size of the stride length ability is mainly determined by the back-pedaling force, back-pedaling angle, swinging force, swinging speed, and hip joint flexibility during running. To this end, in training, we focus on developing the strength of the thigh extensors and flexors and the flexibility of the hip joints in combination with the technical characteristics of sprinting.

In terms of the selection of training methods, we use exercises such as weighted leg-changing jumps, weighted stride walking, weighted running, weighted stair jumping, stair running, large-scale stride jumps (requiring the swinging leg to actively press down and the calf to actively land from front to bottom and back), frog jumps, and single-leg hopping to improve the ability to push back while running. At the same time, we also adopt training methods such as high-leg running, "wheel running" with rubber bands and high-leg running, and abdominal jumping to increase the swing amplitude and speed up the swing speed. In addition, we adopt some other training methods and training means to strengthen the flexibility of the hip joint and muscle stretching training, thereby improving the stride length ability.

The above are compiled by the editor under the guidance of professionals, and I hope it will be helpful to everyone. You can't rush for quick results when running. It's not something that can be achieved overnight. It requires gradual practice bit by bit. For those who have just started running, it's better to start with jogging. After all, running consumes a lot of physical energy. After your body has adapted, you can slowly practice sprinting. This step-by-step approach will produce better results.