How to quickly increase running speed

Running is one of the many sports nowadays, and it is very helpful in improving people's physical health. Everyone knows that when running, the speed can be fast or slow, and this is determined by the running speed. Everyone has different hobbies and physical conditions, and many people like the feeling of running fast. At this time, everyone wants to know what is the way to quickly increase running speed?

1. Improve your stride frequency and stride. Only by running with the most scientific training method can you increase your running speed and achieve the best results. There are three ways to increase speed: increase step frequency, increase stride length, or increase both step frequency and stride length. However, stride length that is too large can cause certain biomechanical problems and sports injuries. Speed ​​training, especially on the track, should be a gradual (and painless) increase in stride rate and stride length.

2. Thoracic and abdominal breathing: The breathing method of expanding the chest cavity by lifting the ribs and sternum to allow gas to enter the lungs is called thoracic breathing. The ribs and sternum remain stationary, and the diaphragm contracts downward to cause the chest cavity to expand (the abdomen bulges), allowing gas to enter the lungs. This breathing method is called abdominal breathing. Abdominal breathing is an effective way to increase the depth of breathing. Using abdominal breathing to regulate your breathing while running can significantly improve the gas exchange efficiency of your lungs.

3. Breathe evenly while running. Consciously coordinate the rhythm of your feet with your breathing. Generally speaking, depending on your physical condition and running speed, you can inhale once every two steps, exhale once every two steps, or inhale once every three steps, exhale once every three steps. When the breathing rhythm adapts to the running rhythm and becomes a habit, it can avoid rapid and shallow breathing and disordered rhythm, which is extremely beneficial for deepening the depth of breathing. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by the "extreme point" during running.

4. Set up a training plan based on your own conditions. At the beginning, run 1000-2000 meters every day (I heard that running in the afternoon is more useful). Remember to time yourself so that you can compare and improve your speed. Don't rush for success at the beginning. No successful athlete can become the world's number one by just training for a few weeks. After you have been running for a while (it depends on how you feel after running for a certain period of time, as everyone’s physical condition is different and the time is different), if you feel that it is getting easier or relaxed, you can gradually improve by increasing the distance or shortening the time. The most important thing in long-distance running is stride length (that is, the length of one step). When running, the strides should be large and generally at a constant speed. The sprint distance should be determined according to your endurance.

After the above introduction, everyone knows how to quickly increase running speed. Now everyone can make good use of the above methods to practice their running speed. And I hope everyone understands that running speed cannot be trained well in just one or two days. It requires long-term persistence and not being too anxious. Following the correct breathing method when running can also help with this practice.