How can I run faster?

Some people run not only to exercise their bodies, but also to participate in some competitive sports activities. In this case, they must increase their running speed. However, increasing speed is not a simple thing. It is still necessary to master some skills to run faster. Today we will learn some ways to run faster.

There is no fixed pattern for running movements. As long as the movements of various parts of the body are coordinated and smooth, and do not cause tension, it is probably an effective running movement.

First of all, you must have a good body posture (Posture); and the prerequisite for a good body posture is proper muscle strength. Some exercises that can strengthen muscle strength, such as sit-ups, push-ups, alternating squat jumps, pull-ups, etc., are beneficial for maintaining a good body posture and obtaining effective running movements.

The standard running posture is to keep the head and torso upright, the body quite relaxed, the head raised, the eyes looking straight ahead, the arms hanging naturally, and the fingers lightly clenched and slightly toward the midline of the body. When you step forward, your foot should be directly under your body's center of gravity.

People who are new to running make the mistake of over-striding; that is, when the foot steps forward, the position of the foot at the moment of landing is in front of the body's center of gravity. Regardless of body shape, everyone has a stride length that's right for them. The method is through regular practice and trial and error.

Other common mistakes include: toes pointing inward or outward when the feet touch the ground; the body bouncing too obviously; the arms swinging too much or to the left or right. Running movements should be smooth and natural, and all over-emphasized movements should be reduced to a minimum.

Never run on tiptoe; this is a common mistake among beginners. In this running method, every time the toes touch the ground, the calf muscles and heel joints are under a considerable load. Over time, the calves will feel pain. For endurance long-distance running, it is reasonable to run with your heels or the entire sole of your foot landing on the ground.

The coordination of breathing is very important for the runner's speed control. In my experience, it is a good idea to coordinate the number of steps with breathing. When maintaining a steady speed, exhale in 4 steps and inhale in 2 steps. When accelerating, exhale in 3 steps and inhale in 3 steps. When the oxygen consumption is high, the principle is to exhale in 2 steps and inhale in 2 steps.

Intensity control:

The key to control is to determine the most appropriate workload intensity, that is, the running pace. First understand the heart rate response of running, and then adjust the running speed accordingly. With repeated attempts, it will not be difficult to find the right speed.

This article explains to us in detail how to run fast. Many people who are learning to run for the first time are accustomed to running on their toes. This running method is not only slow, but also causes pain in their calves, so you must try to relax your body as much as possible.