What are some quick ways to improve your running performance?

Running is a form of exercise to exercise the body. In school, running is a sport that includes short-distance running and long-distance running, and the speeds of the running are different. When running, we must pay attention to relevant techniques to make the running speed faster. To quickly improve your running performance, you need to pay attention to your running posture and running method, so that your running speed will increase faster. So what are the ways to quickly improve your running performance? The best methods are mainly:

Easy runs

Leading coaches and physiologists agree that most runners should do easy running for 80 to 90 percent of their weekly training. Easy running builds your aerobic capacity and strengthens your muscles and bones. Easy running can also help you burn excess calories and recover from overtraining.

Tempo runs

Pace running helps you improve your running economy and running form. Usually this type of exercise will leave you a little breathless but not too much. And tempo running can help you prepare for anything from a 10K race to a marathon. There are two types of tempo running. One is to run five to ten kilometers at a steady pace, and the other is to do long interval running with shorter recovery time. Here's an example: Run four 1,600-meter laps at a sprint pace, with two minutes of jogging rest between laps. You should do tempo runs no more than once a week and they should account for no more than 10 to 15 percent of your training sessions.

Maximum-oxygen runs

Maximal aerobic running helps you improve your running economy and running technique. This type of running is often referred to as interval training. Maximal aerobic running is most useful for preparing for 5K races and half marathons. Here's an example: Run six 800-meter laps at your maximum aerobic pace, with four to six minutes of jogging rest between laps. You should do maximal aerobic running no more than once a week, and maximal aerobic running should account for no more than six to ten percent of your training sessions. Because when you are doing this exercise, you are almost running with your maximum aerobic capacity, that is, Max VO2, so we call it maximum aerobic running.

Speed-form runs

Speed ​​drills help you improve your running economy, as well as improve your speed. Speedwork is also a type of interval training and can help you prepare for races from 800 meters to 5 kilometers. Here's an example: Run eight 400-meter laps at this pace, jogging for three to four minutes between laps. You should do speed exercises no more than once a week, and speed exercises should account for no more than four to eight percent of your training sessions.

The method to quickly improve running performance has been clearly introduced to you. After we have confirmed the running method, we can do running exercises every day. When running, we should choose shoes that fit well and wear loose clothes. At the same time, pay attention to our posture and breathing, which can help increase our running speed and our running performance. However, people with poor heart and respiratory diseases should not participate in running, otherwise it will endanger their health.