How to increase running speed?

Running is a very healthy sport. Modern people like to cultivate their mind and body and have a healthy body through running. Running is also a sport that requires skills. How to improve running speed? Set a goal for yourself in each running stage, from which you can discover your potential. When you run for a certain period of time, you can improve your speed and continue to train yourself to achieve optimal exercise efficiency.

1. Endurance

If we think of running as a pyramid, the highest-level competitions once or twice a year are the top of the pyramid, and the endurance foundation is the base of the pyramid. For runners who are looking for health, the base of the tower is of most interest. But for most runners, the tower base is the beginning and end of the entire plan. Without a good foundation, higher intensity strength work and speed work are impossible to do.

2. Strength

Few runners of any age make an effort to strengthen muscles other than their legs. However, regularly arranging a series of simple upper body strength exercises in daily training will effectively improve the trainee's running ability. The goal is to improve strength and endurance in the shoulders and arms, as well as the strength of the abdominal and back muscles.

Don't do too much at once. Just start with 4 to 5 reps, and then gradually increase the number as your strength increases. The benefit of doing push-ups is that you use your own body weight to provide resistance,3 without having to invest in any equipment.

3. Speed

Breaking down what counts as fast running speed:

First, the legs are strong, explosive, and start quickly, and the frequency is high during running. This is inseparable from normal exercise. The exerciser can intentionally increase the frequency during practice to adapt to running at a high frequency, thereby improving the overall speed.

Second, the amplitude during running. The larger the amplitude, the faster the overall speed. The large amplitude is related to the span of the usual leg stretching. Practitioners can practice leg stretching more often. The increase in speed also affects the body's flexibility, which requires long-term physical training to improve flexibility.

When running, increasing and changing speed is very important, which helps us achieve our training goals. After improving the running speed, our weight loss goals and fitness goals can be easily achieved. The muscles will also become very strong and the resistance will increase. For those who love running, I hope they can persevere.