How to run faster

For many female friends, physical education class is a nightmare because we always have to face problems such as running tests in physical education class. For girls who run slowly, how to make themselves run faster has been a long-standing problem. Today, let’s take a look at what we can do to increase our running speed.

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.

For the training of cadence ability, we focus on improving the rapid contraction speed of muscles, strengthening the flexibility training of the excitation and inhibition process of the nervous system, and improving the rapid contraction strength of muscles and the ability of muscles to relax. The training methods used to improve the rapid contraction strength of muscles include: (1) high-speed, large-amplitude swinging of the legs back and forth, which requires the completion of reasonable folding techniques during rapid swinging. The tighter the calf and thigh 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 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.

Running speed is not innate, but is obtained through acquired training, so don't underestimate yourself. It is recommended that everyone find a training method that suits them to improve their running speed. Of course, you can also consult professional teachers or classmates. When training, you must persevere and not give up halfway.