Develop fast running. How to learn to run longer and faster
A person learns to walk, run and jump in early childhood. These basic skills are embedded in our genetic code; the main thing is to develop them correctly. However, the majority, entering adulthood, are capable of losing even such basic skills if they do not make efforts to maintain good physical shape. When the question arises of how to run fast, people simply fall into a stupor, not knowing what to say or do. Let's figure out how to develop the right skills, endurance and everything else to learn how to run at the speed you need.
If you really want to achieve high results, you will have to be patient. You will need to put a lot of effort into preparation, try to train as hard and as efficiently as possible.
Before taking any steps to start training, if you have even the slightest doubt about the benefits of running, go to your therapist. He will conduct the necessary tests, prescribe tests, conduct an examination, after which he will be able to give a clear answer as to whether you can engage in this sport.
Professional runners never start running without proper preparation. Exist simple tips, taking note of which, any beginner will be able to figure out how to run fast correctly.
- There is no need to immediately load the body to the maximum. Start any workout with an easy jog over a short distance of a hundred or a little more meters.
- It will not be difficult for a person who has good physical fitness to run one or two kilometers. If this comes easy to you, simply increase the distance by ten percent each workout.
- Professionals advise choosing not gyms or stadiums for training, but forest belts or parks. It is better to run on rough terrain than on a paved path.
- Eating before a run - no the best choice. It is optimal to wait a few hours before training.
- Choose the time for running yourself, do not listen to those who advise doing it only early in the morning or late in the evening. All people are different; for a night owl, getting up at six in the morning to go for a run will be an insult to the body.
- Try not to lose your breath while running. If you are out of breath, it means you need to slow down and run slower.
- Always have a bottle of clean water at hand. This will help protect the body from dehydration.
- You cannot run along highways. During exercise, breathing accelerates, as does metabolism. Inhaling exhaust fumes can seriously poison your body. Therefore, it is better to jog in a forest or park.
Training mode
- It is important to correctly draw up a training plan (program). At first they should be gentle, two or three times a week. As a result, you can move on to daily jogging, which will only bring benefits.
- Before jogging, be sure to warm up your muscles and stretch your ligaments. Useful information on this issue is available in the corresponding article on our website.
- Scientific research shows that those athletes who, despite intense training, devote enough time to rest. Their reaction and speed improve.
Working on fast running technique
To learn how to run correctly, you will have to learn running technique. It has been developed over hundreds of years through experimentation. Even the ancient Greeks used these skills to win at the first Olympics. You can refuse this and run at random, but this is akin to running through a minefield. Sooner or later it will “explode” and injury will be unavoidable, and it will hardly be possible to achieve high performance.
Hand and body position
First of all, you need to relax, your neck should be in a neutral position. You need to look ahead without straining your eyes too much.
- Shoulders should be relaxed and slightly down.
- The abs need to be tense, but not too much, to provide the necessary balance to the hips.
- Your arms should be bent ninety degrees, and your elbows should not protrude forward.
Try to ensure minimal vertical vibrations. Swinging will reduce running speed, but we don’t need that.
Breath
It is very important to learn how to breathe correctly so as not to become out of breath when running either short or long distances.
- You should try to breathe through your nose, but if you have noticeable difficulties with this, then you can combine nasal breathing with mouth breathing.
- Make sure your breathing is rhythmic and not ragged.
- Some people recommend inhaling and exhaling every two steps. However, this is all individual. The body itself will tell you the optimal rhythm. It shouldn't be too frequent.
- Inhalation and exhalation should be as deep as possible. Try not to leave air in the lungs, as it may linger in the liver, which will lead to colic.
- It is better to avoid chest breathing when running and inhale using your abdominal muscles.
Don't be discouraged if things don't work out right away. Instant results are not about sports. You will have to put in effort and effort to achieve the desired effect.
Steps
- When running, your feet should land softly on the wide part just below your center of gravity.
- The heels touch the surface lightly, for a split second.
- They must be lifted immediately, pulling them towards the buttocks.
- The ideal frequency of touching the surface with the right foot per minute is ninety. This is the number we should strive for. The best number of steps per minute is one hundred and eighty.
- The speed of movement should not be regulated by the frequency of the step. To do this, you can use the tilt of the body.
Many athletes recommend running on their toes. This way you can greatly increase your running speed. During landing, less of the foot will touch the ground, therefore the start of the next step will be faster. At first, this style may seem inconvenient, but over time you will get used to it, appreciating all the advantages of this option.
Nutrition and water regime
Unhealthy, sweet, high-calorie foods are sure to increase your blood sugar levels. It would seem that this should give extra energy, but it does not happen. All these cakes, sweets, fatty and smoked foods will reduce your running speed. In addition, excess calories will definitely be deposited on the stomach and thighs, which is not at all beneficial for running.
You need to get carbohydrates from whole grains, eat more vegetables and fruits. They are able to provide a “long-lasting” energy effect without sudden drops or rises in sugar levels.
Seventy percent of human muscles are composed of water, and glycogen contains about three-quarters of it. Liquid is also required for the absorption of proteins and carbohydrates. On average, for a physically active person, the norm is about two and a half liters per day. Water is excreted not only through sweat, but also through the kidneys, intestines and even breathing. You need to replenish the deficiency every few hours, especially if you exercise. Otherwise, unsatisfied thirst can lead to dehydration.
Regular training
To achieve maximum results, you need to pay attention not only to your legs. All muscle groups should be trained, paying special attention to the abs and shoulder girdle. You can exercise at home, outdoors or in the gym. By increasing your overall fitness, you will also improve your running performance.
To develop endurance, it is useful to run uphill, as athletes say, in the Rolling hills mode. You should start with a slight rise, and then gradually increase the angle. If you do such training at least once a week, you can achieve much greater speed.
Strengthening work
Take enough time to choose the right clothes, and most importantly, shoes. If you are uncomfortable, hot, and have blisters on your feet, then you will never learn to run fast. In winter, you can use a high-quality one, chosen according to all the rules, and in the summer, stick to light shorts or sports pants and a T-shirt.
To evaluate your own achievements, it won’t hurt to record your results. You can buy a special gadget that will monitor your indicators: cadence (the number of touches on the surface per minute), pulse, body sway between the stages of flight and landing (vertical oscillation), and other factors. For example, professionals touch the ground with their feet for a time below 200 milliseconds, this is what we should strive for.
If you really want to learn how to run long and fast, stop training with friends. Collective running distracts from the original goal. You can get a player and listen to music. This way you won’t get bored and your attention won’t wander.
Different distances and set of exercises
Sprint: how to learn to run 100 meters quickly
Betting on short distances, from one hundred to four hundred meters, you definitely need to train. The emphasis will have to be on strength and jumping training, that is, pumping up your legs.
- Exercises with a bench are good for pumping up the muscles needed for running. First you need to jump on it with both feet, and over time you can complicate the task by changing legs.
- You can use a barbell or dumbbell as a weight. Perform a squat, and then suddenly jump up.
- Propulsive force is increased by running exercises with shin overlap. In this case, the knees should be raised as high as possible to the chest.
- Your hands should not be clenched into a fist, but your shoulders should be raised. Only your shoulders should work, you can monitor this by practicing in front of a mirror.
Average distances from 800 meters to 2 kilometers
When mastering running over longer distances, you need to rely on endurance, and not on speed or strength. Speed running is exhausting, so it’s worth thinking about the distribution of forces. Otherwise, you will simply get tired and quit the race long before it is completed. Before races, it won’t hurt to regularly go on long hikes. If possible, in Everyday life You also need to switch to hiking on foot, and not by car or public transport.
Good long-distance running technique begins with posture. If you don't watch her, nothing will happen. An excellent workout can be running on rough terrain or uphill. The duration of such runs can be limited to 15-20 minutes.
Striving for a marathon: How to learn to run quickly 3 km or more
People who take care of their physical fitness often prefer running long distances. Some easily cover even 20 kilometers. But this does not mean at all that you need to jump right off the bat. Not everyone can overcome such a path without preparation; for some, even walking such a road seems unthinkable.
- When training, remember to place your feet correctly. It should seem to roll, supported by outer part. You cannot push off with your heel, this will reduce the speed.
- In the push, the leg should be almost straight.
- You should not bend over too much, keep your body straight and look forward.
- You need to move your arms rhythmically, but you cannot swing them. It is not recommended to bend your elbows too much.
- Keep your breathing even, this is very important. If it goes wrong, you won’t be able to overcome the distance.
- The ideal workout is alternating between flat sections and uphill sections.
You need to train your whole body in order to be able to run many kilometers without getting too tired.
A set of exercises for fast running
Knees as high as possible
To improve your running technique, as well as strengthen your quadriceps and iliopsoas, you need to jump, trying to alternately raise your knees as high as possible.
Run by jumps
When running, you need to actively push off with your feet up, moving forward by jumping. This will strengthen all the leg muscles. This way you can run faster.
Spring on half fingers
You need to start from a stance with your feet shoulder-width apart. As you exhale, rise onto your toes. At the same time, tense your calves as much as possible. As you inhale, return to the starting position. This way you will learn to reduce the stress on your joints when running and develop endurance.
Heels higher
This is the usual running in place, but aggravated by high jumps and raising the heels as far as possible to the buttocks. At the same time, try not to bring your knees forward, but keep them under your pelvis. Then the muscles of the back of the thighs will become stronger, and you will learn to place your feet correctly.
Jumping with alternating legs
You need to stand as if you are about to start, one leg forward, arms bent at the elbows, but not clenched fists. Jump up, changing the position of your legs as you fly. Your arms should move as if you are running. Hips, calf muscles, the buttocks are well worked out.
Even in a recreational race, there are always two types of runners. Some run frequently moving their legs. Others move with long strides. The former have a higher cadence, but the latter have a longer stride length. It seems that both approaches should have a positive effect on speed. Who to follow as an example?
Cadence is one of the quantitative characteristics of running, equal to the frequency of steps per minute. Most often we are talking about the number of times both feet touch the ground - about 160–200 steps per minute.
To measure your base cadence, run at your normal pace and count the number of steps you take with one leg in 30 seconds, then multiply that number by four.
Step length
With a longer stride length, you stay in the air longer - this is a plus. But when landing on a straight leg, the load on the joints and tendons is greatly increased compared to landing on a leg with a more relaxed knee. However, even a small mistake in landing can lead to injury.
Long stride running is good as a specific running exercise that helps improve muscle function when pushing off while running.
At the same time, maintaining a high pace with long strides is more difficult. If you increase your stride length dramatically, your cadence will decrease and the speed gain won't be as great.
Step frequency
You've probably heard about the ideal figure - 180 steps per minute. However, if you immediately increase your cadence by 20–25 steps per minute, there is a high chance that your heart rate will also jump. This is also not good. You should not increase your base cadence by more than 5% per week or two.
In fact, the “magic” number of 180 was obtained by analyzing the running of Olympians. Running at the amateur level should not strictly fit into this meaning. A slight deviation is quite acceptable and depends on anatomical features (leg length, joint mobility) and running experience.
How to run faster
First you should ask yourself the question: is this necessary at all. After all, we are talking about running for health and pleasure. An amateur runner can and should pay more attention to sensations rather than numbers.
But if you are not interested in running without increasing your numbers, it is worth remembering that, in addition to cadence and step length, many factors influence running speed:
- selection in accordance with the structural features of the foot and the treadmill surface;
- choosing clothing that wicks moisture well and is appropriate for the weather;
- regular training, including cross-training, which will help strengthen your core muscles and develop joint mobility;
- sufficient rest time, regular massage or sauna;
- quality warm-up before jogging;
- adequate goals and patience.
How to run safer
Non-professional runners most often run at their natural cadence, which is different from their ideal cadence. However, some are more prone to injury, while others are less prone to injury. A pair of scientific papers examining the difference between the two were presented in June at the annual meeting of the American College of Sports Medicine.
In the first study Erin Futrell, Adam Tenforde, Steve T. Jamison, Irene S. Davis. Relationships between natural cadence and vertical load rates in injured and healthy runners. 32 healthy and 93 injured runners took part. It showed that the average cadence of runners in both groups differed slightly: 164 and 161, respectively.
Scientists compared the load on the foot, and it was indeed higher in injured runners. However, no correlation of this parameter with the cadence of healthy and injured runners could be found.
In another study Jacqueline Morgan, Robert L. Franco, Kate Harrison, Anson M. Blanks, Heather L. Caslin, D. S. Blaise Williams. Stride frequency and injury rates in recreational runners training for a half-marathon. 28 amateur runners participated who were preparing for the half marathon. In this case, there was a clear correlation between injury and cadence:
- 8 out of 12 runners with a cadence below 162 were injured - 67%;
- 5 out of 7 runners with a cadence of 163–168 were injured - 71%;
- Only 2 out of 9 runners with a cadence above 169 were injured - 22%.
It is worth noting that this study did not take into account the runners' initial training. During the study, the average cadence of all participants increased from 165 to 173 in preparation for the race. It is likely that runners with higher cadences were initially better prepared and therefore less prone to injury.
It turns out that the research data is mixed. Of course, this is not to say that cadence is not important for safe running. However, it makes no sense to rely only on this parameter: it is too early to name the ideal number.
At the same time, fewer contacts with ground when longer length steps also does not guarantee less load on the leg.
Good news
With experience, cadence and stride length increase in parallel and running becomes more efficient and enjoyable.
My personal experience shows that running with long strides is very tiring and therefore unsafe. I immediately felt comfortable running with a cadence close to 180. But most of the time I run on a track in the gym - this helps to increase the cadence. When I run outside, my steps get longer, but my speed stays about the same because my steps become less frequent. In any case, I always run without unnecessary fatigue.
Running is something that almost anyone can do, but running fast is fun and challenging! It requires training, focus, discipline and determination. Many runners feel tired at the start of the race course and that's it. But with some running techniques you can improve your performance a lot! So if you think you're ready for the next step, read on!
At a Glance: Run Faster
Steps
Part 1
Start- Not only will this help you run faster on the track, it will also give you the ability to collect metrics: Are you maintaining a steady pace? Are you continuing to gain momentum or are you in a period of stagnation?
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Set yourself a goal. It is important to keep a specific goal in mind during your training to improve your running speed. Having a goal will increase your motivation and make you try even harder to achieve it. Whatever this goal is, it should be challenging but achievable.
Wear appropriate clothing. Suitable running equipment - shoes, clothes, etc. - while not going to significantly improve your running speed, will definitely help you feel lighter while moving. There are a plethora of running shoes available to buy, many with an emphasis on emulating the feel and movement of barefoot running.
- Lightweight, breathable clothing can also help you feel cool and less burdened while running, both physically and mentally.
- You can also purchase a high-tech watch that you can use to time your run, measure distance, speed, calorie burn, and heart rate.
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Refer a friend. Involving a friend in your new exercise plan can really help boost your motivation levels. Is your friend going to train with you or act as personal trainer, having someone else besides you will ensure that you don't quit and can even provide some healthy competition.
Create a mantra. If you're struggling with yourself or trying to motivate yourself to run faster, creating an inspirational mantra that you can repeat to yourself while you run can be helpful. It can be something as stupid or as cliché as you like, as long as it's a simple phrase that motivates you to do better.
- Think something like “you're too slow” or “go faster” - or whatever you come up with!
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Perform leg raises. Swing your leg to the side as far as possible, then swing your leg back so that your body and supporting leg are in front as far as possible. Repeat this stretch 10 times on each leg.
Make a tin soldier stance. Step forward with your back and knees straight, lift your legs straight out in front of you in an elevated march, and bend your toes toward you. Too easy? Add movement to all this. Repeat 10 times on each leg.
Perform blows to the buttocks. Hit your own buttocks? Let's bet! Stand, take a step forward and swing your leg back, trying to hit yourself in the buttock. If this is too easy, do it while jogging. Repeat 10 times on each leg.
Do lunges. Step forward with a long stride, keeping your front knee over or slightly behind your toes, and lower down, bending your back knee toward the ground. You walk using this movement. While stretching, you maintain an upright posture, with as much tension as possible. abdominal muscles. Once again, perform this movement 10 times on each leg.
Do a fork stretch. Get into a fork position, keeping your body in the air. Right leg place behind your left ankle. Keep your legs straight, press down with the heel of your left foot, then relax it. Repeat this 10 times on each leg.
Do a “bag toss.” Raise yours left leg, as if you were about to play a bag toss, bending your knee outward. Without leaning forward, squeeze your right hand inner part left leg. Repeat this 10 times on each leg.
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Do the plank exercise. This exercise is in a great way train your endurance and strengthen both the abdominal and back muscles. To do a plank: Lie face down with your hands flat on the ground at head level. Rise up off the ground on your toes, resting on your elbows. Your back should be straight, from head to toe. Tighten your core so that your buttocks do not stick out or sag. Hold for one minute, then relax and lower yourself down. Repeat 15 times.
- Add a Leg Swing: To get even more out of the plank, your legs should move, one at a time: lift your leg so it's roughly parallel to the ground, swing it away from you (while keeping it parallel), then return to the starting position, and do the same with the other leg.
Calculate your current running speed. Before you can improve your running speed, it's important to figure out how fast you currently run to accurately measure your progress. Use a stopwatch to time the time it takes you to run 1 mile (1.6 km). Once you get the exact value - whatever it is, even 8, even 16 minutes - you can start improving this time!
Find a good place. Find the nearest running track or flat surface about 1/4 km (250 m) long. Treadmills are ideal for new runners looking to improve their speed as they come in a standard length of 250m, allowing you to easily measure your progress. They are also free from movement and have a smooth surface.
Make a schedule. Increasing your running speed will require a lot of discipline and dedication, so it's important that you set yourself a fairly challenging but manageable schedule and stick to it. Set a goal to run at least 4-5 times a week, varying the length and intensity of your runs.
Warnings
- If you drink while running, don't drink too much at once; it will cause side pain. Instead, drink in small sips. Don't drain the entire bottle at once, this will weaken you.
- Don't force your body to do the impossible during the first days of training, remember everyone has their own abilities and not racing is more important than your life.
- As with everyone physical training, if you have any medical conditions, you should visit your doctor to find out what to avoid first when starting any exercise regimen.
What you will need
- T-shirts/training jersey. A tight, tailored t-shirt is a great idea for more serious runners.
- Something to hold strands of hair in place and keep them out of your face. For example: a hair clip (hair tie), a sports headband or just a haircut
- Sufficient amount of water
- Self-confidence and self-belief
- Stopwatch
- Sneakers
I offer all joggers a set of eight simple exercises for running. It only takes 15-20 minutes and gives amazing results. If you do it regularly three times a week before jogging, you will soon notice that you are running faster. These running exercises strengthen the muscles involved in running, develop endurance, and improve technique. Each exercise requires 2-3 approaches. Choose the number of repetitions yourself depending on your level physical training.
1. Running with knees up
Run in place, jumping high and trying to touch your buttocks with your heels. The back is straight, the abdominal muscles are tightened, the arms work in opposite directions, as if normal running. Knees - under the hip joint.
For what: muscles are strengthened back surface hips and feet learn to stand correctly on the supporting surface.
3. Jumping
Denis Bykovskikh
Actively pushing off with your feet, jump from foot to foot, moving forward. The hands move differently.
For what: exercise strengthens the leg muscles, enhances push-off when running, and helps increase speed.
4. Jumping with changing leg positions
Starting position: standing, feet shoulder-width apart. As you exhale, rise onto your toes, tensing your calf muscles, and while inhaling, return to the starting position.
For what: The calf muscles are strengthened and the feet are trained. This exercise helps increase your running speed while reducing the stress on your joints.
6. Lifting onto half toes of one leg
Starting position - standing, one foot on the floor, the other on a chair or any other elevation. As you exhale, rise up onto your toes supporting leg, while inhaling, return to initial position.
For what: Each leg is worked out separately, the effect is the same as the previous exercise.
Any athlete always wants to become better. Every runner wants to become faster. To increase your running speed, you should perform special training, but not everyone knows which ones. Often, for amateur runners, special speed training remains a veil of secrecy.
Every professional coach has his own secrets on how to increase the running speed of his pupil. Many mentors come up with their own exercises, some improve others, and some give simple and well-known works. More often, professional trainers do not reveal their trump cards in order to have an advantage over competitors. This does not mean that you can become faster only by working out with a trainer. There are exercises for increasing running speed that are suitable for almost every runner and will be effective.
It is a mistake to believe that running speed depends only on special training. The key to high speed on the track is hours in the gym, performing special exercises, paying attention to running technique, and only then speed work in the stadium or arena. Of course, only good coach will be able to compose correctly training plan, which will competently and harmoniously combine all the above elements. You can prepare yourself, relying on the experience of other athletes. The main thing to remember is that the effect will only come from the combination of all the exercises and elements that will be discussed further.
When the question arises of how to increase running speed, special attention is always paid to running technique. Regardless of the level of physical fitness, the amount of special training or strength work done, without equipment the speed will not be high. A technical runner with a less developed muscular system will be able to overtake a more pumped-up runner with a “clumsy” running technique. The whole point is that its absence correct technique does not allow you to fully realize your physical abilities. It is important to know that the speed running technique is significantly different from others.
A person who wants to run fast must be aware of the features of the technique. First of all, this is a reduction in the flight phase. In speed running, you should focus on a strong and powerful push. Since an athlete develops high speeds mainly in short-distance running, you can run the entire distance on your toes. This will allow you to make more powerful and springy thrusts. This will significantly increase running speed than if the athlete were running on his heel.
Cadence is the number of steps a runner takes in one minute. The frequency of running at high speeds should also be high. The flight phase should be shortened by moving the leg faster, but in no case by shortening this phase. IN otherwise pushing efficiency will decrease. To develop the correct technique, you should perform special running exercises. There are a large number of them for the development of speed running techniques. The main thing is to choose the right ones and include them correctly in your individual plan.
A standard set of special running exercises that should be performed before each speed workout, as well as after cross-country training:
Strength training to develop running speed
Strength training is an integral component of training for a sprinter. Watching videos on the Internet with the most fast people on the planet, you can see that they are quite well physically developed. The fact is that running at high speeds requires good and strong muscular system. Special attention You should, of course, pay attention to the muscles of the legs, but you should not forget about the muscles of the back, abs, and even the chest and arms. Fulfill various exercises is it possible with own weight, and on simulators.
Exercise No. 1. Jumping
Jumping is one of the most effective and technically easiest exercises. There are several different variations to perform this exercise, but it does not change fundamentally. The starting position can be like deep squat, and half squat, hands clasped and located at the back of the head. If the exercise is performed from a half-squat, then the thighs should be parallel to the floor. Next comes a powerful and sharp jump from this position. We must try to jump as high as possible. You should push off with all the muscles of your legs. After landing, the starting position is assumed.
Even in such an easy-looking exercise, many people make mistakes. In order not to injure yourself and get the maximum effect, you should:
- land on your toes, and not on your heel or entire foot;
— keep your feet slightly apart, but not too much;
- keep your back straight, especially in the starting position.
As for the number of repetitions, it all depends on your physical fitness and type of training. Can be done interval training and perform the exercises as follows: jump quickly for 20 seconds and rest for 40 seconds, 3 series. If you perform exercises a certain number of times, for example, 50% of the maximum number of possible jumps, then you should rest for at least 1 minute between approaches. For example, 20 jumps, after a minute and a half of rest, 3 series. The main thing is to always listen to your body and pay attention to fatigue. No one can better select the right number of approaches, series and rest times than the athlete himself. This exercise can also be performed with a rubber expander. One part of it clings to the floor or shins, and the other to the athlete’s shoulders or waist.
Table No. 1. Jumping
Exercise No. 2. Lunges with a barbell
The exercise is performed with additional weight. It's best to use a barbell or dumbbells. Some people do this exercise with a backpack on their shoulders filled with sand or water bottles. Before you start, you should see how to perform this exercise correctly, ideally see it live. It will be even better if a coach or an experienced athlete is nearby during the execution.
Weight is determined individually, but beginners should start this exercise from a bare fingerboard. As you are ready and confident in yourself, you can increase the weight, but to such a level that you can do at least 5-7 repetitions per set. Ideally, you should do 3-4 sets of 10-15 repetitions, after 1-1.5 minutes of rest. The exact time and number of episodes is best determined, again, individually. Starting position: legs together, back straight. Then take a full step with one leg, but so that the knee of the other does not touch the floor. Fix in this position for 1-2 seconds and return to the starting position. It is better to alternate legs.
During execution, the feet should be parallel to each other, always maintain balance, keep your back straight and return to the starting position. If any of this does not work out, then you should reduce the weight.
Table No. 2. Lunges with a barbell
| Approach no. | Number of lunges | Rest between sets |
|---|---|---|
| 1 | 15 (fixation 1-2 seconds) | 60-90 seconds |
| 2 | 15 (fixation 1-2 seconds) | 60-90 seconds |
| 3 | 15 (fixation 1-2 seconds) | 60-90 seconds |
| 4 | 15 (fixation 1-2 seconds) | 60-90 seconds |
Exercise No. 3. Jumping over a bench
Jumping over a bench is a very useful and simple exercise. For it you will need a long bench or other object that reaches approximately the middle of the shin. If this is not available, you can simply pull the tape at this level. The task is to zigzag over the bench with two legs and gradually move forward. For 1 approach you should jump at least 5 meters, the rest will be walking back. In one series you should perform at least 3-4 such approaches or jump 15-20 meters, after 3 minutes of rest. This exercise should be performed very carefully to avoid falls and injury.
Table No. 3. Jumping over a bench
| Approach no. | Jumping over a bench | Rest between sets |
|---|---|---|
| 1 | 20 meters | 180 seconds |
| 2 | 20 meters | 180 seconds |
| 3 | 20 meters | 180 seconds |
Exercise No. 4. Jumping one leg with support
Jumping on one leg with emphasis can be performed at home. One leg is leaned back and placed on a sofa/bed/bench, etc. knee-high. The second leg is placed on 1 long stride from the stop. From this position you should start doing jumping. Angle in knee joint should be approximately 90 degrees, and the jump should be as high as possible. For each leg you need to do 15-20 jumps, 3-4 series, after 1.5-2 minutes of rest. The main thing is not to forget to place your feet straight, keep your back straight and not lose your balance.
Table No. 4. Jumping one leg with support
| Approach no. | Jump on one leg | Rest between sets |
|---|---|---|
| 1 | 15-20 (per leg) | 90-120 seconds |
| 2 | 15-20 (per leg) | 90-120 seconds |
| 3 | 15-20 (per leg) | 90-120 seconds |
These are some of the most effective exercises to increase speed and explosive power. We should also not forget about strengthening the upper shoulder girdle, backs and abs. Good effect squats will also help, deadlift and others classic exercises which are performed in fitness clubs.
Specific running workouts
If power training are performed in gym or at home, then to perform special running work you will need to go to the stadium. Generally speaking, to increase speed you need to run short periods at high speed with a short rest period. Some exercises may require special equipment or the help of a partner.
Work with additional loads is aimed at increasing the athlete's explosive power. Moreover, it can act as a load, which will create additional resistance, plates or a bunch of them, attached to the belt and dragging along the ground behind the athlete, or a partner, who will pull the runner towards himself by elastic bands. Regardless of the type of weighting, training is performed as follows. Short sections from 3 to 60 meters are performed from low or high start. the main task develop maximum speed and maintain it for the remainder of the distance.
This exercise is performed mainly by professional runners. Their trainers determine the number of repetitions and rest time themselves. One of the variations could be 10 repetitions after 1.5-2 minutes of rest. The main task is to maintain speed on each segment. The time of each subsequent segment should decrease or at least not increase.
Exercise No. 5. Maximum speed
The next job is very interesting and non-monotonic. It is performed at the stadium or in the arena. The athlete needs to run 9 segments after 2.5 minutes of rest: 3 segments of 20 seconds, 3x30s, 2x40s, 1x60s. All segments should maintain near maximum speed (about 90-95% of maximum speed) for each segment. During rest, the athlete must stand quietly so that adenosine triphosphate, the best source of energy in the body, is restored in the muscles.
Table No. 5. Maximum speed
| Section no. | Segment, in seconds | Rest between segments |
|---|---|---|
| 1 | 20 seconds | 150 seconds |
| 2 | 20 seconds | 150 seconds |
| 3 | 20 seconds | 150 seconds |
| 4 | 30 seconds | 150 seconds |
| 5 | 30 seconds | 150 seconds |
| 6 | 30 seconds | 150 seconds |
| 7 | 40 seconds | 150 seconds |
| 8 | 40 seconds | 150 seconds |
| 9 | 60 seconds | 150 seconds |
Exercise No. 6.
Downhill running allows you to develop higher speeds with less energy consumption. You should select a gentle slope and measure a segment of 60-80 meters on it. The descent should be gentle. Often, even a small slope is enough, which may not even be visible to the eye. Perform 10 repetitions, after 1.5 minutes of rest. This time should be enough to get to the starting point. You should not choose too steep slopes; it is better to avoid them to avoid injury.
Exercise No. 7. 100 meter long dash
Simple repeated training also pays dividends.
Performed in a stadium, arena, hall, on a segment of 100 meters. It should be overcome at a speed of 90-95% of the maximum, after 2-2.5 minutes of rest. During this time, you can return to the starting point and stand there for a little more time before the next repetition. Depending on how you feel, you run 10-13 segments.
Table No. 6. 100 meter long dash
| Section no. | Segment, in meters | Rest between segments |
|---|---|---|
| 1 | 100 meters | 120-150 seconds |
| 2 | 100 meters | 120-150 seconds |
| 3 | 100 meters | 120-150 seconds |
| 4 | 100 meters | 120-150 seconds |
| 5 | 100 meters | 120-150 seconds |
| 6 | 100 meters | 120-150 seconds |
| 7 | 100 meters | 120-150 seconds |
| 8 | 100 meters | 120-150 seconds |
| 9 | 100 meters | 120-150 seconds |
| 10 | 100 meters | 120-150 seconds |
| 11 | 100 meters | 120-150 seconds |
| 12 | 100 meters | 120-150 seconds |
| 13 | 100 meters | 120-150 seconds |
Warm-up
Before performing any running workout, you need to pay due attention to warming up.
You should jog for at least 10-15 minutes, do flexibility exercises and special running exercises. After completing the main work, be sure to cool down for 10 minutes at an easy pace. This will help the body recover better and remove accumulated lactic acid from the muscles and blood. Special work cannot be performed more than 2-3 times a week. Moreover, after one serious workout, there must be a fasting day the next day.
If you liked the exercises:
You can download the printed version for training using this link: ""
Conclusion
How to increase speed? There can be only one answer - systematic hard training. Moreover, you need to train not only muscle strength, but also technique. It is imperative to go to the stadium so that the muscles get used to the special running work. Undoubtedly, running training- this is hard, especially when the question is how to increase your running speed. But when you see the treasured seconds on the stopwatch, you immediately understand that the hours of training spent, the liters of sweat shed and the taste of blood in your mouth were not in vain. This gives additional motivation to run.
