How to run fast?

We may see some runners running very fast in the sports field. This is achieved through long-term training and persistence. Many athletes are also actively improving their training methods, striving to make themselves run faster. This cannot be done blindly. There must be scientific basis as support to achieve better results. So how do you run faster? Let us learn about it below.

Increase sprint speed

Speed ​​is obviously an important factor affecting sprint performance. Run 20 to 60 meters at 90 to 95% intensity, 4 to 5 times per set, rest for 3 to 6 minutes each time, and do 2 to 3 sets. This will help increase your speed. At the same time, changing your starting posture for sprinting, starting from a standing position, turning position, and moving position, can also help increase your speed. The above-mentioned speed-increasing training should be carried out on a good quality road surface, that is, a flat, dry road surface with moderate hardness. Warmer weather will help make this training more effective. Cold weather is not conducive to this type of training, but it can be performed after completing a proper warm-up.

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.

Training methods: [1] Swing the legs back and forth at high speed and with large amplitude, requiring reasonable folding techniques to be completed during rapid swinging. The tighter the calf and thigh are folded, the smaller the radius and the faster the swing speed.

[2] Practice increasing your foot’s landing speed and shortening your time in the air as much as possible.

[3] Rapid arm and leg swinging exercises require coordinated leg and arm movements.

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.

Method: Weighted leg-changing jumping, weighted walking, weighted running, weighted stair jumping, stair running, large-scale stride jumping (requiring the swinging leg to actively press down and the calf to actively land from front to back), frog jumps, single-leg hopping and other exercises to improve the back-kicking ability when running. At the same time, adopt training methods such as high-leg running, "wheel running" with high-legs pulled by rubber bands, and abdominal jumping to increase the swinging speed, and adopt some other training methods and training means to strengthen the flexibility of the hip joint and muscle stretching training.

We should share how to run faster with more athletes to help them improve their speed, beat their opponents and win championships. Your mother, these are some very good methods from authoritative sports experts and scholars Song Jie, which are very helpful for improving our running speed.