You can choose your own plan according to your own situation.
For example, buying 2-3 pairs of running shoes and wearing them in rotation can not only prolong the service life of running shoes, but also protect the body.
Of course, if you’re used to running a few kilometers a day instead of going for speed, just stick to your habit.
This is very helpful for strengthening core strength and improving running speed.
For example, running road, whether it is mud, grassland, mountain, asphalt road or cement road, can be tried.
One of the easiest ways to change your training intensity and make yourself faster is to give up the most common training plan.
Do high-intensity training once a week, whether on the track or treadmill, and then do speed training again.
Especially in cold weather, dynamic stretching is very suitable.
➤ don’t do static stretching before running.
Many studies have confirmed that static stretching before running will not help the body, but increase the risk of injury.
There are different training plans on Gudong.
➤ appropriately increase the amount of running.
If you want to improve your speed, you can make good use of this time to make yourself faster from seven aspects.
Such training should be carried out at least once a week, and the fast running distance can be extended after a period of time.
You can do 4-6 fast runs at a distance of 75-100 meters, which is very beneficial to improve your speed.
Through 2-4 weeks of practice, there will be obvious changes.
Try all kinds of changes to make running fun.
Therefore, runners should often run at will, fully listen to the feeling of the body, and integrate their body and mind into running, so as to better feel the physical changes brought by running.
➤ why forget speed when you want to run faster? Because today’s runners rely too much on GPS and other devices, they forget how to run according to their feelings and ignore the body’s response.
Lunge, squat and other commonly used dynamic stretching exercises.
Runners should appropriately increase the running distance and gradually speed up through more running.
Through various changes, it can improve the adaptability of the body and is also very helpful to improve your speed.
If the runner keeps running at the same speed, you might as well change the training intensity and distance.
After each run, 10-15 minutes of core training can play a great role.
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➤ fast running is at the end of each training.
You can do some fast running exercises.
Of course, yoga, strength training, cross-country skiing and other sports are also suitable for core training.
Some runners only run about 30 kilometers a week, which is difficult to improve their speed.
Flat brace is a good way to exercise the core, including side brace.
Freshness is important.
➤ add 10-15 minutes of core training.
If you want to run fast, you have to run more.
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