How can I increase my running speed?

For many women, running is the nightmare of every woman. Although running can help lose weight, when we encounter the 800-meter, 400-meter, and 50-meter tests in physical education classes, running is not just a healthy sport, it is also a torturous sport. Many girls run slowly and their physical education scores fail, which leads to academic disadvantages. So today I will introduce to you some ways to increase your running speed.

How long does it take to lose weight by running?

Many people think that the body starts to consume fat to produce energy only after running for 20 or 30 minutes. But in fact, which type of "fuel" the body chooses to consume is not determined by exercise time, but by exercise intensity, that is, the speed of running.

At low speeds, the body burns fat; at high speeds, it burns sugar. Therefore, if you run too fast, your body will only use sugar and will not lose weight; but if you run too slowly, although you can continue to consume fat, unfortunately the speed is limited. I am afraid that even if you run for a long time, you will not get obvious weight loss effects.

Introducing tips for running to lose weight

1. Make a plan

To get your body more accustomed to the demands of exercise, you need to run on a schedule. We should strictly adhere to a running schedule of at least 3 or 4 times a week, instead of waiting for time or good weather to run casually. Running can strengthen your lower limbs and core muscles. As long as you stick to it, you will find that running becomes easier and easier. At the same time, running can exercise your endurance. Start your running program with short distances, and once you feel more comfortable, slowly increase the distance in your weekly workouts.

2. Slow Down

There is no need to set a goal for yourself to run a thousand meters within 5 minutes at the beginning. Slow down your pace so that you breathe faster than you would when walking, but not so fast that your lungs hurt or you're gasping for breath. Don't run at varying speeds. Even though this is great for targeting belly fat, a comfortable, consistent pace is easier to stick to than a fast run. Slowing down allows you to focus on the correct running form, which can reduce some of the soreness caused by running. You also have time to enjoy the scenery or chat with your partners, all of which will make you fall in love with outdoor running. As your body becomes stronger, your pace will naturally increase, and you can also challenge yourself to run at a varying pace.

3. Find fun

If you hate every second of your run, then maybe there’s something you’re doing wrong. Take your dog or best friend, explore a new route, listen to your favorite music or radio station, buy some new gear and track your steps with an app, or go for a run by the pool and jump in to cool down right after.

4. Climbing and squatting

Strong leg muscles make running easier. One way to do this is to add hill climbing to your running routine to strengthen your legs. Running uphill can feel surprisingly difficult, but when you reach the top of the run and the road turns flat, you'll be surprised how easy it is. Alternatively, you can work on your lower body muscles at home with squats, lunges, step-ups, or try this yoga combo for runners.

5. Don’t just run

Running on a schedule can effectively strengthen your body and make running easier, but if running is your only form of exercise, boredom and mechanical strain will make it unbearable. Add some aerobic exercise to your regular routine, such as biking, hiking, dancing, or swimming, in addition to your running. Doing different aerobic exercises will work other parts of your body, so it will feel easier every time you put on your sneakers and get ready to go out for a run. The best thing about taking a break from running for another sport is that you'll actually miss it, and you'll experience more joy when you're excited to go out for a run.

6. Find the best time to run

It’s best to run at a time that suits you. People who like to run in the morning can do it before going to work, while people who prefer to run at night can do it after returning home.

Even more important than choosing when to run is the question of whether to run on an empty stomach or on a full stomach. If you are on an empty stomach, you won't be able to exert any strength. If you are on a full stomach, strenuous exercise will be harmful to your health because the blood will be concentrated in the digestive tract. The best time is 2 to 3 hours after a meal.

When running on an empty stomach in the early morning, it is best to drink some sports drinks to aid digestion and replenish energy, or eat a banana about 30 minutes in advance.

7. Do stretching exercises first

Are you eager to lose weight, so you put on your running shoes and start running? This is not the best way to run to lose weight. You should know that the energy in your body is divided into two types: fast energy and reserve energy. Only when the quick energy is almost consumed, your body's reserve energy "fat" will start to burn. That is to say, if your physical fitness is not very good, it is possible that you are already tired from running and the fat has not started to be consumed. Therefore, if you want to lose weight by running effectively, you should do some stretching or relaxation exercises before running. On the one hand, it can warm up and prevent injuries. On the other hand, it can consume some glycogen first, so that the fat burning efficiency can be greatly improved when you run next time.

8. Don’t run every day

Although jogging is good for staying healthy and losing weight, experts do not recommend running every day. It is best to run every other day. As for the days when you don't run, you can do some stretching exercises to increase the flexibility of your whole body. This is very important and is the key to ensuring smooth metabolism throughout the body, especially preventing fat and water accumulation in the limbs.

Running is a sport that is very beneficial to physical and mental health, but at the same time, our school also requires us to have a qualified standard line in the 800-meter, 400-meter, and 50-meter tests. So girls, please remember the methods I introduced above. I believe that as long as you can integrate them, these methods will definitely help you pass the physical education test.