If you increase your daily training intensity due to various other speed training, then this step is even more important.
Coach Chris Bennett said, “Only by improving endurance can you achieve this.” To improve endurance, it is necessary to complete at least one longer distance running training session at a comfortable pace per week than usual.
Unfortunately, there are no elves in real life, and if you want to improve your speed, you need to work hard.
In interval running training, once the speed of short sprints begins to improve, your overall pace will also improve in long-distance running.
Spend time rolling your muscles on the foam axis before and after a run or gym workout to prepare your body for a better run or recovery.
Interval running training can also be simple, such as choosing high-intensity running that is difficult to talk about during running and easy running that allows for easy conversation, with the two running methods alternating every minute.
Reasonable sprint training.
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Try these 10 practical suggestions to run faster.
Strengthen muscle strength Coach Bennett said: “strength training is speed training in disguised form.” Janet Hamilton, the owner of Atlanta Strong Running Company and strength and physical fitness coach, said: “In addition to strengthening the strength generating muscles of sprint, weight lifting training is also critical to strengthening bones, tendons, ligaments and other connective tissues, and helps to improve the overall running posture.” Coach Janet Hamilton also pointed out that, The stronger your body, the stronger your anti fatigue ability, and the easier it is to withstand your weight and run any distance.
He explained, “This type of training is stressful, so you need more time to recover.
A research published in the journal of Medicine and Science in Sports shows that interval running training combines fast running and slow recovery running, which can improve the efficiency of the body in using oxygen more than moderate intensity training, and reach the target set by aerobics.
Try doing strength training at least twice a week, incorporating core muscle training such as plank and Russian rotation, or single leg exercises simulating running movements such as lunge and split leg squat.
Lactic acid can cause muscle pain, ultimately leading to exhaustion, and researchers suggest that compared to training on flat ground, climbing training can further increase the lactate threshold, causing the body to produce less lactate at the same pace, reducing the occurrence of muscle soreness.
Nike’s global running coach Chris Bennett said, “Real speed always starts with endurance.
If asked about the three wishes that runners hope elves can help them achieve, then one of them is probably “running faster”.
A study published in the International Journal of Sports Medicine found that over a six-week period, those who ran twice a week on a 10% slope not only improved their top speed, but also maintained a longer sprint duration than those who trained at a faster speed on flat ground.
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In fact, you can run faster step by step without having to rush for success and exhaust yourself.
During rest weeks, you can pair it with longer interval running training, such as repeating 800 meters or 1.5 kilometers at a slightly relaxed but non conversational pace to continuously improve speed and endurance, But training on higher slopes can help you run at your highest speed.
Regardless of how you decide to plan your training, it is best to include interval running training.
Therefore, running fast doesn’t mean you can run fast at critical moments.” For example, in the final 100 meter sprint stage of a 5-kilometer run, if your endurance level is low, you may run out of speed in the early stages of the run.
Persisting in doing so helps regulate body function, making you run farther without feeling tired.
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Even if you initially feel like you are running slowly when climbing a hill, over time, you will begin to feel like you are running faster on flat ground.
Although not all runners are committed to pursuing a higher pace, there is no doubt that most runners are happy to break personal records.
To achieve these benefits, you don’t have to run wildly to the gym or do a lot of high-intensity weightlifting training.
Next time you train in the gym, it’s best to increase the slope of the treadmill to about 10%, or set it to the highest slope you can handle with confidence, or go for some gentle slopes to practice running.
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Jason Fitzgerald, a certified coach and strong running podcast host for the American Athletics Association, pointed out that in general, you should do real sprint training every other week, such as sprinting 200, 300, or 400 meters with all your might.
Stretching muscles with foam shaft will greatly increase the difficulty of running compared with relaxing muscles.
A study published in PLoS One shows that 8-week core muscle group training not only improves the running performance of college athletes, but also has other effects.
This is not only because muscles must exert more force when climbing hills, but also because during training, all muscles become stronger.
Take time for endurance running.
And the other two wishes may be to have sunny and comfortable weather every day, and to run easily, joyfully, and without any injuries.
Coach David McHenry, Nike elite athlete physiotherapist coach, said: “Rolling muscles with foam axis can help stretch specific tight parts, and discharge waste generated by metabolic system after training.
Accelerating is not only an important way to gain motivation, but also gives you confidence.
If the time after running is only enough to massage some key parts, it is recommended to focus on quadriceps femoris muscle, calf and gluteus maximus.
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