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Plank support is a good way to exercise core, including side plank support.

For example, you can try running roads, whether they are mud, grass, mountain, asphalt or cement roads.

You can choose a plan that suits you according to your own situation.

Do one high-intensity training every week, whether on the track or the treadmill, and another speed training.

If you want to run fast, you should run more.

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Many studies have confirmed that doing static stretching before running will not help the body, but will increase the risk of injury.

Runners should increase the running distance appropriately, and speed up gradually through more running.

❑ Add 10-15 minutes of core training After each run, 10-15 minutes of core training can play a great role.

Common dynamic stretching exercises such as lunge and squat.

Try a variety of changes to make running fun, and freshness is important.

Of course, yoga, strength training, cross-country skiing and other sports are also suitable for core exercise.

This is very helpful for strengthening core strength and improving running speed.

Some runners only run about 30km a week, which is difficult to improve their speed.

You should do this at least once a week, after a period of time, you can extend the distance of fast running.

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❑ Increase your running volume appropriately.

The simplest way to change your training intensity to make yourself faster is to give up the most common training plan.

Of course, if you are used to running several kilometers every day instead of going at a speed, just stick to your habit.

There are different training plans in the past.

If the runner has been running at a speed, it is better to change the training intensity and distance.

After 2-4 weeks of practice, there will be obvious changes.

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Through various changes, it can improve the adaptability of the body, and it is also helpful to improve your speed.

❑ Fast running At the end of each training session, you can do some fast running exercises.

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.

Especially in cold weather, dynamic stretching is very suitable.

❑ Since forgetting speed is to run faster, why forget speed? Because today’s runners rely too much on watches and other devices, they forget how to run according to their feelings and ignore the body’s response.

Running fast for 4-6 times at a distance of 75-100 meters is very useful for improving speed.

Therefore, runners should always run casually, fully listening to their body’s feelings, and integrate their body and mind into running, so as to better feel the physical changes brought about by running.

❑ Don’t do static stretching before running.

Recently, many events have been opened for registration and lottery, which has let us see the recovery again! How many matches did you sign up for in the second half of the year? If you want to PB and improve your speed, you can make good use of this time to make yourself faster in seven aspects.