Get ready for a short, fast run Once accelerated, the knee must bear more pressure, especially when the quadriceps, piriformis and Achilles tendon are weak.
When you go back to long-distance running at a stable pace, you will feel much easier.
2.
The iliotibial tract is the connective tissue that connects the hip and tibia on the outside of the thigh.
5 times on each side, 2-3 groups.
Mitochondria are muscle cells that contribute to the production of adenosine triphosphate.
From the standing position, lift your left knee and right hand so that they are 90 degrees to the ground.
3.
* This article is for reference only.
Short distance fast running helps to improve perseverance and courage.
A group of 10 times, one group on both sides, a total of 2-3 groups.
No attention? Stretch out your finger and point here — runner running micro assistant running micro assistant short distance fast running is a high-intensity exercise.
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Benefits of short and fast running “Short distance training is very good for aerobic ability.
Moreover, short distance training can improve the blood oxygen flow in muscle tissue, and then increase the density of mitochondria.
Before intensive training and competition, do 20 minutes of jogging warm-up, in-situ practice and step practice.
In addition, coach flaioli said: “in short-distance competitions, you can forget to maintain the pace and control the stride.
Completely follow the guidance of your body and catch up with the players who run faster than you without scruples.
It is a fast exercise for the human sports system and internal organs to run a short distance in the shortest time under the condition of hypoxia.
If you practice speed-up running within 1K or 5K for a period of time, you will feel much easier when you return to long-distance stable pace running,” coach Elmer said.
Take a big step back with your left foot.
This will make your running more effective, with greater stride and explosive power, especially when your slow turning muscles are tired.
As with general injuries, too fast and too much running will lead to inflammation of iliotibial tract, and insufficient strength of hip abductor muscle is also an important reason.
Bend your right knee as much as you can control.
Restore the starting position.
Pull hard on one leg, put your weight on your left leg and bend your knee slightly.
Keep the right leg slightly bent, lower the body to make it close to the ground, and lift the right foot naturally with the body.
Coach Elmer suggests doing a 200-400 meter round-trip run once a week, interspersed with squats, 3-5 miles (about 4.8-9 kilometers) rhythm running, long-distance running for more than 60 minutes, followed by recovery running or stopping running for a few days.
Stretch out your right leg backward and put your right foot naturally on the chair.
I’ll take you on the highway..
5 times on each side, 2-3 groups.
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5 times on each side, 2-3 groups.
Warm up stand on one foot.
If you invade and delete them! Special runner Lili online free running friends to solve running problems, healthy running Prevent running injury One-on-one guide long Click to scan, add immediately (for prevention, you can consult at any time) forward and share this article, let’s grow together and make progress with each other! Iliotibial tract syndrome is a common injury, which is caused by iliotibial tract injury.
Every time you step on the ground, you have to reach the height of the box.
Then straighten your left leg and stand straight.
Put it down and repeat on the other side.
Such concentration will improve your performance very quickly.” How to train for short distance and fast running It takes at least 8 weeks to do high-intensity speed training and reduce mileage by 15%.
When not running, you should also do a series of single leg movements in the figure below to make your muscles stronger.
Bulgaria squats separately to find a bench, and the body is a small step away from the bench.
They provide practical fuel for muscle contraction.
Pedal your right foot and stand straight.
One leg action 1.
Training expert Elmer recommends doing the following warm-up before running.
When running, with the bending and extension of the knee, the iliotibial tract rubs with the bone, resulting in excessive friction and inflammation.
Stand on a lower box, chair or step with your front feet raised and backward.
In order to run faster, you must be prepared.