As long as you are mentally prepared in advance and stick to it, you can obviously feel the improvement of running speed.
Increasing running volume can improve cardiopulmonary ability, which is one of the effective ways to improve running speed.
Start with 2-3 sprints, and then gradually increase to 5-6 400 meter sprints.
Slope training at least once a week.
Most faster runners schedule rhythm training at least once a week.
If the body is not fully recovered, the training effect will be affected, and the muscles are more likely to be injured when they are tired.
When the step frequency is accelerated, the time of feet staying in the air will be reduced and the running efficiency will be improved.
After each 400 meter sprint, the body recovers by jogging 400 meters.
Of course, running seven days a week is not a wise choice.
Slope training slope training is a big test for runners because it needs to overcome the factors of gravity.
The heavier you lose weight, the heavier the burden of running, so losing weight helps to improve your running speed.
The simplest understanding is that the runner keeps a relatively stable speed during a specified running distance or time.
Let yourself have a complete rest at least one day a week.
If you only ran 1-2 times a week before, you can now run 2-3 times or even 4 times a week.
After months of running, runners always want to be faster.
The length of the slope is between 100-200m, and the inclination angle is about 4%.
The step frequency of beginners is often lower than this number, so it is necessary to improve the step frequency.
I have summarized eight simple and scientific speed-up methods to see if they are suitable for you? Increase your running frequency.
Improve stride frequency when it comes to stride frequency, some people always question why all runners should fix a number? Has nothing to do with height or weight? In fact, step frequency is the number of steps per minute.
Runners need to eat carbohydrates, protein, healthy fat, fiber, vitamins, minerals, antioxidants, plant nutrients and other nutrients to provide healthy and reasonable nutritional support for the body, which is the basis for improving running speed…
Its training goal is to effectively improve the muscle strength and endurance of runners after a certain cycle of training.
It is recommended that each runner rest at least one day a week, always pay attention to the feeling of the body and flexibly adjust the rest time.
According to statistics, if you lose 1 kg of weight, the result of 5K competition can be improved by about 1 minute.
Of course, the thinner the better, the weight can be kept within a reasonable range.
Sprint training sprint training can improve runners’ explosive power in short distance, such as 400m sprint training.
Rhythm training first, let’s understand the rhythm running training.
Run uphill for 5-6 times continuously, and jog to recover each time you go downhill.
It is not a good idea to fully recover the body and keep training every day.
In general, it is reasonable to take 180 steps per minute regardless of height, weight and pace.
But I can’t understand those complex skills, let alone actual combat.
Rhythm training helps to improve the anaerobic threshold of runners, which is very important for the improvement of running speed.
Healthy eating habits a healthy body is based on a healthy diet.