How to increase running speed?

If you want to increase your running speed, regular training methods are very important, especially for athletes. The best period to promote cadence is between 11 and 13 years old. This will help improve the rapid contraction of muscles. If you are older, your reaction ability will decrease. In addition, you must increase your cadence ability and improve the effect of rapid contraction of muscle tissue, which will help increase your running speed.

How to run faster?

Developing cadence: The best period is 11-13 years old. Focus on improving the rapid contraction speed of muscles, strengthening flexible training of the excitement and inhibition processes of the nervous system, and improving the rapid contraction strength of muscles and the ability of muscles to relax.

Develop stride length: The stride length ability is mainly determined by the back-kick strength, back-kick angle, swing force, swing speed, and hip joint flexibility during running. Emphasis is placed on developing thigh extensor and flexor strength and hip flexibility.

Develop absolute speed: You must pay attention to the optimal combination of stride length and stride frequency, as well as the time and space rhythm of each aspect of running technical movements.

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.

The training methods used to improve muscle rapid contraction strength are:

(1) High-speed, large-amplitude swinging of the legs back and forth requires the completion of reasonable folding techniques during rapid swinging. The tighter the upper and lower legs are folded, the smaller the radius and the faster the swing speed.

(2) Practice increasing the speed of your foot touching the ground and shortening the time in the air as much as possible.

(3) Rapid arm and leg swinging exercises require coordinated leg and arm movements. Practice has shown that the above-mentioned training guiding ideology and training methods for improving cadence are effective.

Absolute speed of development

Absolute speed refers to a sprinter's ability to run at top speed. The quality of absolute speed is not determined by factors such as the flexibility of the athlete's central nervous system, the power of rapid muscle contraction, and the rate of movement, but also depends on the effectiveness and economy of the athlete's running technique. Therefore, when developing absolute speed, we must pay attention to the optimal combination of stride length and stride frequency, as well as the time and space rhythm of each aspect of running technical movements.