What are some ways to increase running speed?

Nowadays, many young people choose running as a fashionable sport to improve their physical fitness after work, because running brings people not only physical health but also intellectual improvement. Now more and more people are joining the running team to exercise their physical fitness. But how can we run easily and quickly?

Fast running speed is not entirely determined by genes. Daily eating, sleeping and thinking habits can affect running speed. Therefore, through proper exercise and adjustment of habits, you can naturally increase your running speed. So how can we increase running speed and improve exercise efficiency?

1. Eat a healthy diet

Only with proper nutrition can you make your body strong and energetic, have a good performance when running, and quickly get rid of fatigue after running. Before your run, eat some carb-rich cookies.

① Daily diet

It is best if every meal contains starch. Black rice or whole wheat bread are good choices. At least have foods that contain protein, such as low-fat milk, cashews, lean meat or fish. You should also have a moderate amount of healthy fat foods, such as olive oil.

②Eat before running

You can eat within 30 minutes to 3 hours before running, and the food should be easily digestible, such as fruits and whole grains. You can also eat some snacks 5 minutes before departure, such as a banana, or coffee or tea with honey, which can improve your physical condition.

③Rehydrate during running

While running, you should drink plenty of water and make sure the food you eat meets your body's energy needs for 75 minutes of continuous running. On days when you run, you should pay attention to the color of your urine throughout the day to make sure you are drinking enough water. If you are well hydrated, your urine should be light yellow in color. If you're running for less than an hour, just drink plain water. If your run is between one and four hours long, a sports drink is a good option.

④ Post-run diet

Every time you run, your body sweats a lot and consumes a lot of energy. At this time, you must replenish yourself in time, eat a reasonable diet, add more vitamins, and of course you also need to eat unwanted meat.

Within 30 minutes after running, you need to eat healthy starch and protein foods (the content should be about 10 grams). Options include low-fat chocolate milk, or a cup and a half of jelly, a cup of skim milk, and some cookies.

2. Adjust your posture

Only the correct posture can make you run fast, efficiently and less prone to injury. A Brazilian study of 16 experienced runners found that faster strides, less body movement, and free movement of the arms and shoulders can help runners maintain their speed while avoiding injuries and maintaining strength. If two athletes are equally strong during a competition, the one with the better running rhythm has a 90% chance of winning.

① Take a slightly higher step

An average good athlete can run 180 steps per minute, and his steps are always high, fast and light. When you step, swing your knees forward to prevent your body from shifting. Maintaining momentum with each step will strengthen your hip flexors, helping you run faster and more explosively.

②Don’t sway your body

When running, try not to let your body and head shake up and down or left and right, as this will consume more of your energy. To prevent shaking, you can keep your eyes on the destination point 100 to 200 meters ahead of you, which can keep you moving in a straight line.

③The arm posture should be correct

The arm swing should be based on the shoulder, and the left and right movement range should not exceed the midline of the body. The shoulders should be properly relaxed and the chest should not be hunched.

3. Reduce your weight

Reduce weight, weight is an important factor affecting speed performance. If you are as fat as an elephant, your steps will never be light.

① Jogging to lose weight

Jogging is a simple movement, the amount of exercise is easy to adjust, and the weight loss effect is even more significant. During jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, it can also burn fat, thereby reducing fat storage in the body and achieving the effect of weight loss.

If we want to improve our running performance, we need to use the above methods to help increase our running speed. Then we will run better. When our physical fitness improves, we will also achieve results. On the contrary, if we always run at the same speed, we will easily run slower and slower and finally stop running.