How to increase running speed in a short period of time

Running is a common sport, and it is also a way of fitness that can help people improve their physical fitness. There are two types of running: jogging and sprinting, which are determined by the running speed. Some people may not be good at sprinting, but they want to improve their running speed. What can they do? How can I increase my running speed in a short period of time?

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.

It is not impossible to increase your running speed in a short period of time. As long as you increase your stride and running frequency, your running speed may be greatly improved. Of course, everyone also needs to control their breathing frequency and use abdominal breathing to regulate their breathing, which can play a certain auxiliary role and increase their running speed.