What are the key points of fast running?

People often run. When they do weight loss exercises, they usually choose jogging. Or when athletes are doing long-distance running, the starting action key points are not very important. But if speed is the biggest requirement when doing short-distance running, then the starting action is particularly important. If you master the starting action, the initial speed will be faster. Let's learn the action key points of fast running.

Fast running action essentials:

The running movements are natural, the legs push back quickly and forcefully, the legs are raised high when swinging forward, the arms swing actively, and the pushing and swinging of the legs are coordinated.

Action points

The back kick is full, quick and active, the forward swing is large, the step frequency is fast, the center of gravity moves smoothly, and the swing of the two arms is well coordinated.

Teaching Suggestions

① During practice, students can experience and summarize what is the correct fast running technique. During classroom teaching and extracurricular exercises, students can voluntarily form groups of 6 to 8 people to practice medium-speed uniform running, with a distance of 60 to 80 meters, 4 to 6 times or as determined by the students themselves, and evaluate and teach each other during the exercises.

② Develop agility, improve reaction ability, and practice starting from various ready postures based on sudden signals; after a crouch start, accelerate to run 10 to 20 meters x 5 to 8 times. Let’s see who reacts faster.

③Measure the results of 50 meters or 100 meters, organize students to self-evaluate their fast running ability, and formulate development strategies. According to the different situations of students, we should focus on developing different speeds, such as reaction speed, movement speed, acceleration ability, step length or step frequency, speed endurance, etc.

④ Introduce to students methods to develop fast running ability: acceleration running, repeated running, variable speed running, sprint running, uphill running, downhill running, etc., and encourage students to practice on their own after class. The practice distance and number of sets are chosen by the students.

⑤ Use methods such as pursuit running, let-off running, self-set goal running, and fast running competitions to experience fun and develop physical fitness.

Mistakes

Common mistakes: insufficient back push, running while "sitting"; incorrect arm swinging posture; uncoordinated swinging and pushing movements; poor running straightness.

Correction method: Use exercises such as high leg raises to develop back-kicking strength; various jumping exercises to develop leg, abdominal, and back muscle strength; run 40 to 60 meters at a constant speed to improve arm swinging and back-kicking movements to be relaxed, natural, and coordinated; practice high-intensity acceleration runs of 40 to 60 meters to develop acceleration ability and experience the feeling of speed.