Some people aim to achieve a certain mileage every week and work hard to meet the mileage every day, regardless of their physical and mental state.

Because the runner’s weight is always heavier than the appropriate weight in the competition, they tend to associate weight loss with performance.

But Can be a candidate for overtraining.

Wearing lighter shoes, researchers have confirmed that reducing the weight of shoes by 100 grams usually improves running ability by about 1%.

Reinforcement exercise usually has explosive power, and this power The amount will also be significantly transformed into faster speed.

Appropriate warm-up is part of this 10%, which seems to be nothing, but it is helpful for competition performance and intensity training.” Weight loss and unnecessary weight loss are just like lightweight shoes can increase running speed.

If you don’t have enough cushioning or shoe stability, you may lose your running efficiency and cause injury feedback.

You must recognize and believe that you can improve your physical performance after recovery.” source: don1don, global triathlon  -.

Stop running.

However, excessive training may make people more tired and unable to improve their energy.

Let music help you run faster.

Another point agreed by scientific researchers is that most elite athletes can reach or even exceed the sweet spot of 180 steps per minute.

The speed part makes sense simply.

so how do you improve your running rhythm? Try to make a playlist with fast-paced music and accelerate yourself at a rhythm of 180 beats.

However, like most of the tips in this article, keep in mind some limitations – not every runner will benefit from thin soled shoes or lightweight shoes.

Running coach and writer Jeff gaudette said, “although overtraining is invisible, it is certain that overtraining will lead to great danger.

Matt Fitzgerald, columnist of runner’s world, wrote in his book: “Every runner has the most ideal weight.

It has been proved that reducing unnecessary weight can help runners faster, but this is limited.

Although you know that you can increase your speed instinct through training, you can also run faster and not only accept more difficult training through equipment adjustment, diet and non running changes.

A faster pace can lead to better running efficiency and reduce the problem of excessive pace .

It is like a runner hanging on the edge of a cliff.

This is a considerable benefit, which may be particularly obvious over long distances.

This association leads some athletes to focus on weight loss and ignore the best sports performance.” Losing a few kilograms can make you faster, but losing too much weight can also slow you down and may cause other health problems.

The other 10% is attributed to diet, hydration, stretching and injury prevention.

For hard-working endurance runners, speed is a gnashing topic.

Also remember, as your explosive power increases, your running economy and endurance will usually improve.

running rucksack

Alan cupper, an appropriate warm-up coach, said: “90% of the running performance is attributed to hard training and dedication, and the consistency of training is maintained.

I define it as the weight that the runner performs best in the competition.

Including reinforcement training, several studies have shown that adding reinforcement exercise to runners can improve speed and endurance in two ways.