Tips on how to run faster

Running has a good exercise effect and is a sport that many people often choose in their daily lives. Especially for students, teachers often ask them to take running tests in physical education classes to test their physical fitness. Many girls are very anxious about running tests. In fact, if you want to run faster, learning some running tips is very useful.

1. Running requires strength, endurance, coordination, mentality and other necessary conditions.

2. Improve stride length and frequency.

Simply put, stride length is the distance between the heel of your front foot and the toe of your back foot. Simply put, cadence is the frequency of movement between your feet. The stride length is mainly determined by the leg's backward push strength, backward push angle, etc. Cadence depends mainly on the speed of muscle contraction. Therefore, you can exercise by increasing calf strength and enhancing muscle contraction ability.

3. Increase absolute speed.

Methods: (1) short-distance running; (2) chasing someone; (3) downhill running;

4. Improve endurance and strength.

Methods: (1) Run against the wind; (2) Run with a sandbag tied to your body; (3) Lift your legs more often;

5. Running skills. When running, you should run with feeling and naturally, which is the so-called rhythm.

6. Maintain a good attitude. Don't panic before the game, keep a calm mind!

Precautions

Scientific and reasonable exercise, a peaceful mindset, can definitely lead to good results!

(1) High-speed, large-amplitude swinging of the legs back and forth requires the completion of reasonable folding techniques during rapid swinging. The tighter the upper and lower legs 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.

3. Absolute speed of development

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.

4. Develop speed endurance and strength

Speed ​​endurance refers to the ability of an athlete to maintain a high running speed. Sprinting is a typical anaerobic metabolic sport. Its speed endurance is based on anaerobic energy supply and is built on the development of aerobic endurance. Therefore, when conducting anaerobic endurance training, there should be a certain proportion of aerobic endurance training to increase the athlete's heart volume and stroke volume, thus laying the foundation for anaerobic endurance training.