Most faster runners schedule rhythm training at least once a week.
Run uphill for 5-6 times continuously, and jog to recover each time you go downhill.
Of course, the thinner the better, the weight can be kept within a reasonable range.
Running professors concentrate on serving runners and provide training, rehabilitation and equipment! With a certain running foundation, runners always want to make their speed faster.
Let yourself have a complete rest at least one day 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.
⑧ Running without strength is necessary for the sport of running.
The length of the slope is between 100-200m, and the inclination angle is about 4%.
③ Rhythm training first, let’s understand the rhythm running training.
As long as you are mentally prepared in advance and stick to it, you can obviously feel the improvement of running speed.
According to statistics, if you lose 1 kg of weight, the result of 5K competition can be improved by about 1 minute.
The simplest understanding is that the runner keeps a relatively stable speed during a specified running distance or time.
⑨ Healthy eating habits a healthy body is based on a healthy diet.
⑦ The heavier you lose weight, the heavier the burden of running, so losing weight helps to improve your running speed.
The step frequency of beginners is often lower than this number, so it is necessary to improve the step frequency.
④ Sprint training sprint training can improve runners’ explosive power in short distance, such as 400m sprint training.
Of course, running seven days a week is not a wise choice.
What other ways do you have to speed up science? Welcome to leave a message for discussion-.
⑤ Slope training slope training is a big test for runners because it needs to overcome the factors of gravity.
Start with 2-3 sprints, and then gradually increase to 5-6 400 meter sprints.
Beginners are easy to “run”, which is often due to insufficient strength of core muscles.
In general, it is reasonable to take 180 steps per minute regardless of height, weight and pace.
When the step frequency is accelerated, the time of feet staying in the air will be reduced and the running efficiency will be improved.
Today, we have summarized some simple and scientific speed-up methods to see if there are any suitable ones for them? ① Increase your running frequency.
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.
Slope training at least once a week.
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.
Its training goal is to effectively improve the muscle strength and endurance of runners after a certain cycle of training.
Rhythm training helps to improve the anaerobic threshold of runners, which is very important for the improvement of running speed.
② 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.
After the basic metabolic level is improved, it will produce more heat consumption, making you easier to lose weight! Strength training can not only help shape, but also enhance muscle strength.
⑥ It is not a good idea to fully recover the body and keep training every day.
Therefore, strength training is very important for running.
Proper strength training won’t make you a “big man”.
After each 400 meter sprint, the body recovers by jogging 400 meters.
If you only ran 1-2 times a week before, you can now run 2-3 times or even 4 times a week.
Increasing running volume can improve cardiopulmonary ability, which is one of the effective ways to improve running speed.