How to increase your running speed

In our daily lives, we may all participate in some physical exercise, the most common sport is running. Especially professional athletes, they often run to improve their physical fitness. However, in addition to paying attention to some running techniques in standard running, another thing you need to pay attention to is the running speed. So how can you increase the speed of your running exercises?

1. Improve efficiency. The fast-paced life requires us to coordinate the relationship between work, family life and personal leisure activities. When time does not permit, the first thing that may be put aside is running exercise. In the long run, if running exercise is not sustained, it will hinder the improvement of running skills. So, if you want to make progress in running, you must be fully prepared for the workout. Prepare your running shoes, water bottle and biscuits for running in the evening, so you can take them directly with you when running the next morning.

2. Set goals. Set a goal for each running workout. Before each run, set a meaningful goal so you feel motivated to challenge yourself. Then, you can find an efficient running plan that suits you by surfing the Internet, reading books, or consulting a running coach. This plan should focus on the quality of exercise rather than the length of running. A high-quality running plan must be tailored to your running goals and physical fitness. Unnecessarily extending the length of your run will lead to excessive fatigue. Only run the length required to reach your goal, not a meter more!

3. Add some variety. Running the same route or at the same pace every day will cause you to stagnate. Try varying the length, speed, or location of your runs to help you run faster and more vigorously. You can try different running styles, such as fartlek, acceleration, long-distance running and jogging, which can not only adapt your body to different challenges but also make you run more motivated.

4. Eat a balanced diet. Learn how to eat properly before, during and after running. Proper nutrition will make the body strong and energetic, enable good performance when running, and help the body get rid of fatigue quickly after running. On the contrary, if nutritional supplementation is insufficient, performance will be poor and the designated goals will not be achieved. Before running, eat some carbohydrate-rich biscuits; during running, drink plenty of water, and make sure the food you eat meets the body's energy needs for 75 minutes of continuous running; within 30 minutes after running, replenish water and eat some biscuits. It is also important to take into account your daily nutritional needs and eat more foods that are good for your body to improve your body functions and health, as these two factors determine your performance when running.

5. Self-encouragement. Self-encouragement is an important factor in self-confidence and success. Most of the time, people reach new heights in physical activity because they believe they can do it. With approximately 66,000 thoughts flooding our minds every day, it would be a tremendous amount of energy if we could use these thoughts positively to encourage ourselves! When you feel scared, worried, or self-doubting about a particular exercise or competition, say some positive words to encourage yourself, such as "I can do it!" or "What's there to be afraid of when running in the mountains? I can do it!" These can all boost your self-confidence.

6. Take time to rest. Besides exercising, you should rest more. Resting allows you to improve yourself just as much as exercising, it allows the body to recover from the exhaustion of exercising. So after a long and hard running training, you can have a good sleep or take a nap to let your body rest. You can also get a massage, stretch your body or practice yoga.

In short, running exercise is not just about running along the road, it also requires attention to various techniques and speed. Running can only be improved through exercise. During the running exercise, we also need to pay attention to mastering methods to increase speed. As long as we master the methods, we will be able to achieve twice the result with half the effort.