How to increase running speed most effectively

For us, running is no longer a simple sport for strengthening the body, but also a sport for athletes to win awards and honors for their team or country. There are also special sports students in schools. Therefore, many people who value running will wonder how to improve their running speed. Next, let’s take a look at the answer to this question!

Speed ​​endurance training method

(1) Running at the main event and distances close to the main event accounts for a large proportion in speed endurance training and plays an important role in improving specialized abilities.

The main practice methods are:

1. 300 meters x 6-8 times, 6 minutes rest;

2. (300m + 200m + 100m) combined running × 4-5 sets, 3-4 minutes rest, 7 minutes rest between sets;

3. (300m fast + 50m slow + 100m sprint) × 4-5 sets, with 8 minutes rest between sets;

4. 400-meter inspection run 1 to 2 times, with rest periods of 25 to 30 minutes.

(ii) Running beyond the main event distance is essential to improving running ability. The main training methods are:

1. 500 meters × 5-6 times (80%-90% intensity), rest for 8 minutes;

2. 800 × 3-4 times, rest for 10 minutes;

3. (1200m + 600m + 400m) combination run × 2 to 3 sets, with 5-8 minutes of rest and 15 minutes of rest between sets.

(III) When conducting speed endurance training, it is also necessary to develop general endurance, strength endurance, coordination and other related qualities. The main training methods are:

1. To develop general endurance, you can use cross-country running, 30-40 minute timed running, ball games, etc.

2. When developing strength endurance, you can use exercises such as continuous jumping with weights, long-distance stride jumping, single-leg jumping, and high-leg running.

3. Through various special running exercises, such as acceleration running, cornering running, etc., you can experience the correct techniques and develop the ability to coordinate movements.

Regarding how to improve running speed, there will always be some differences for different people. Choose a training method that suits you according to your physical condition and persevere. You will definitely improve. The above content is also a method provided for everyone. I hope it can be helpful to everyone.