Speed is obviously an important factor affecting sprint performance. Running at 90 ~ 95% intensity for 20 ~ 60m, 4 ~ 5 times for each group, 3 ~ 6 minutes for each rest, and 2 ~ 3 groups will help to improve your speed. At the same time, changing the starting posture of sprint and taking standing, turning and starting between races will also help to improve your speed. The above training to improve speed should be carried out on good quality pavement, that is, flat, dry and moderate hardness pavement. Warm weather will help to improve the efficiency of this training. Cold weather is not conducive to this kind of training, but it can be carried out after completing appropriate preparatory activities.
Development pace: the best period is 1 1- 13 years old. Focus on improving the rapid contraction speed of muscles, strengthening the flexible training of nervous system in the process of excitation and inhibition, and improving the rapid contraction strength and relaxation ability of muscles.
Training means: [1] The swinging leg swings back and forth at a high speed, which requires a reasonable folding technique in the fast swing. The tighter the legs are stacked, the smaller the radius, and the faster the swing speed.
[2] To speed up the practice of sole landing, it is required to shorten the flight time as much as possible.
[3] Fast swing arm and leg training requires coordinated leg and arm movements.
Development step: the step ability mainly depends on the back pedal strength, back pedal angle, swing strength, swing speed and flexibility of hip joint. Focus on developing the strength of thigh flexors and extensors and the flexibility of hip joint.
Methods: Load-bearing leg change, load-bearing stride, load-bearing run, load-bearing jump, running, big stride (requiring the swinging leg to press down actively and the calf to land from front to back), frog jump, one-legged jump and other exercises. It can improve the anti-pedaling ability during running. At the same time, training methods such as running with high legs, pulling rubber strip's high legs "running with wheels" and jumping abdomen are adopted to improve the swing speed, and other training methods and means are adopted to strengthen the flexibility and muscle stretching training of hip joint.
To develop absolute speed, we must pay attention to the best combination of step length and step frequency, as well as the temporal and spatial rhythm of each link of running technical movements.
Training method: (1) Run fast during 20-40 meters. (2) Practice 2) 4 * 25-50m relay running, accelerating running and catching up running. (3) downhill running practice. (4) run with the wind. (5) Short-term variable-speed running practice.
(1) Run for 30-60m, and the x2-3 group will run for 3-4 times.
(2) Two or four people run the 50-meter short-distance relay, and the x2-3 group runs 3-4 times.
(3) Let the distance catch-up run 60-1100m3-5 times.
(4) Short-distance combined running (20m+40m+60m+80m+100m) x2-3 group. Or (30m+60m+100m+60m+30m) x2-3 group.
(5) Run downwind or downhill for 30-60m, 3-4 times, x2-3 groups.
(6) Short-distance variable-speed running 100- 150m (30m fast running +20m inertial running +30m fast running +20m inertial running), and x2-3 group for three times.
(7) Run with traction (30-60m, 4-5 times x2-3 group.
(8) Run repeatedly for 30-60m, 4-5 times, x2-3 groups.
Develop training methods of reaction speed and action speed
1? Various ball games; (1) Practice of pushing the ball with both hands → Then start to catch the ball (2) Practice of throwing the ball forward and upward with both hands → Then run out to catch the ball.
2? Reaction exercises of various game natures;
3? The practice of stepping on the starter when giving orders or listening to signals (passwords, applause, etc.). ); Half squat posture, jump up quickly when hearing gunshots, and touch high objects.
4? The fastest swing arm exercise lasts 5 ~ 10 ~ 20 seconds;
5? Various forms of high-legged running have the highest frequency, lasting 5 ~ 10 second;
6? The frequency of short-step running and half-high leg running is the fastest, with a distance of 30 ~ 40 meters;
7? Fast reverse pedaling, the distance is 50 ~ 100m (timing and step counting);
8? Run fast and stride, and complete the distance of 50 ~ 100 meters (timing and step counting);
9? Fast one-legged running, with a distance of 30 ~ 60m (timing and step counting).
Start with 10 upright posture, lean forward gradually and then run out quickly.
1 1 On the inclined runway of 2-3 degrees, quickly complete the uphill or downhill accelerated running exercise with a distance of 40-50 meters.
Speed quality is the main special quality in sprint events. Speed training includes improving reaction speed, action speed and displacement speed. The development speed is a complex and comprehensive development process. ......
How to improve running speed quickly
Running training has four basic elements: endurance, strength, speed and rest.
keep patience
If running is regarded as a pyramid, the top events once or twice a year are its pyramid, and the endurance foundation is the tower foundation. Kentucky is the most interesting place for runners who pursue health. But for most runners, the tower foundation is the starting point and end point of the whole plan. Without a good foundation, it is impossible to work with greater intensity and speed. Some runners often neglect their plans, which will adversely affect our running. In fact, we can design our own running plan well, especially to lay a good foundation for endurance training every year.
force
With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Decreased muscle protein is a typical aging disease. In the elderly, falls and fractures are more common because of their decreased muscle strength and extreme weakness. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.
No matter what age runners are, few people try to exercise muscles outside their legs. However, in daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles. Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms are. Arms can keep their stride effectively because they move their legs rhythmically like metronomes.
Increase the strength of the upper arm through simple push-up exercises. Don't do push-ups too fast, pay attention to the width of your arms and strengthen your back, shoulders and arms. All these parts will play an important role in the final stage of long-distance running. Don't do too much at once, just do it four or five times at first, and then gradually increase the number with the increase of strength. The advantage of doing push-ups is to provide resistance with your own weight, 3 without investing in any facilities.
Another important muscle in running is the abdominal muscle. A weak and flabby abdomen means that in the final stage of long-distance running training and competition, your stride becomes smaller, your chest becomes smaller, and the total amount of air delivered to your abdomen decreases. In addition, due to the poor strength of abdominal muscles, it may involve the waist muscles opposite the abdomen. The solution is to do sit-ups regularly in a planned way. This exercise will exercise the muscles of the back, waist and abdomen. The simple way to integrate strengthening upper limb strength into daily running is to do it like doing exercise after running every day. At first, 10 sit-ups, 5 push-ups, 20 arms flexion and extension, increased to 12 sit-ups, 6 push-ups and 24 arms flexion and extension two weeks later.
Strengthen the running power as much as possible. Once you have a certain endurance foundation, the easiest way to increase your stride is to run in the mountains. A regular mountain running plan will have a miraculous effect on daily running, especially on competition results. Mountain running can enhance the strength of runners' thighs, enhance the coordination of legs and enhance the coordination of the brain. It has a greater impact on older runners. According to the survey results of Stanford University, the bone mineral density of the elderly who run mountains is much larger than that of those who have not participated in training or have participated in insufficient training.
Training for mountain running can start slowly. First of all, when you are training for mountain running, you don't have to run steep mountains. If you run a steep mountain, the only thing you can do is climb it. For an ideal mountain run, the length of the mountain road is a quarter of a mile, and the slope of the mountain should not be too steep, so as to exercise the back pedal strength of the leg without making the muscles too nervous. Secondly, try to run up the hill. Because when you run downhill, the impact on your feet, ankles, knees and legs increases (about 4 to 5 times your weight). When running uphill, the impact will be much smaller, which is more conducive to strengthening the strength of the thigh and helping to stretch the achilles tendon. When you run down the hill, you should reduce your stride.
According to the effect of other series of mountain running, run once in the first week; In the second week, run twice. 8 to 10 weeks before you plan to participate in the race, effectively integrate mountain running into your weekly intensive training. Repeat 1 2 times a week to make mountain running occupy an equal proportion in daily and regular moderate-intensity training.
speed
For a runner, there are many ways to carry out speed training: going to track and field and repeating various sprints; Play speed games; Run down quickly from top to bottom; Take part in competitions, etc. Speed training pair ......
How to improve running speed quickly?
Strength is to lift the barbell, protect both sides, the protector is responsible for lifting it, and then bend his knees, so that he will be strong in the morning. One is planned training, for example, we have two 30 meters on Monday, three during the 20-meter March, and the last four are 50 meters; 50 meters on Tuesday; Friday150m; 5 Thursdays170m; Friday; 300 meters 4; Saturday is the power group1* * * 5 listed above; You can do some quality exercises on Sunday, such as straight leg jump, that is, ankle joint force, knee can not bend, strong forward jump, about 50 meters, do 4 groups; Swing your arm. Be sure to take your elbow out of your body. And when running, the action is very important, pushing the thighs up and stretching the calves forward. If you can't get strength, you can change to quality exercise. That's how I practice. I am the first in Daxing District, and my score is 1 1.8 seconds. Also, when I run a corner, my body leans inward, my inner arm swings back, and my outer arm moves forward until I get back to my original state.
How to improve running speed and explosive power
1. Running stairs requires quick leg blowing and quick leg changing and kicking. You can jump on one leg when running stairs, and it is best to run/jump five floors of stairs at a time. If you can persist, you can improve the explosive power of your legs. 2. Do more sit-ups, because the waist can enhance the explosive power of the body. 3. Ride a bike, ride faster and stick to it for a long time, so as to exercise the explosive force of legs and the coordination of changing feet (this is a bike exercise I did in track and field training to improve the speed of 100 meters. After riding 60 kilometers in 2 hours, the speed of 100 meters also increased from 12 seconds to 60 seconds during my training.
How can I improve my running speed?
Well, I don't know what kind of running speed you want to improve, sprint, long-distance running and free jogging.
The most important thing in sprinting is your leg strength. Pay more attention to strength training, such as leg lifts, which can train your rhythm and leg strength, do squats, leapfrog and high touch. In addition, it is also related to your overall coordination, crotch opening, ground traction and rhythm. The technical movements during running are also very good, mainly swinging arms!
Long-distance running and free jogging are mainly endurance. If you want a speed, it is speed endurance. The best way is to run more and keep your body in harmony. Then you can add some speed appropriately and keep it.
Finally, the middle and long distance running, such as 800 meters, requires both speed and endurance. A good way is to practice in situ, run around the playground in circles, sprint at full speed when crossing the straight, slow down and jog immediately when turning, or walk. It has lasted nearly 10 laps. Of course, the amount of exercise varies from person to person
How to improve running speed quickly
You give me a score and I'll teach you. I am a member of the track and field team. I participated in a city competition. I'll teach you the score of 10. I will run very fast. When running, the range should be large, the legs should be open, the hands should be hard, and the legs should be high. This is very important for running. It's faster to practice high legs. This speed is very fast. I used to be slow.
How to improve running speed without running?
This is not easy to answer, but I can tell you that soldiers run 5 kilometers, basically relying on willpower to run down.
I am tired because the burden is too heavy.
Personally, if you want to run well, you must first run down your willpower.
You can also ask online that many marathoners can run so far, and the coordinated development of muscles is one thing.
But the most important thing is willpower. To tell the truth, as long as you are human, running will be very tired.
Mainly depends on whether you can adjust your muscle strength coordination, muscle strength coordination, natural waste of strength is very little.
In this way, you can run more easily than ordinary people. Others say that runners can't smoke. I think this is bullshit.
I am in the army, I can smoke and run within 5 kilometers or 20 minutes, mainly because I have good willpower.
But no one smokes or runs at ordinary times (I totally bet with others, so I do this kind of thing, hehe)
So, LZ, you can exercise lower limb strength every day now, but upper limb strength is also very important.
You should swing your arms when running. If the upper limbs are weak, you will swing your arms when running, which will make you more tired.
So don't mistakenly think that runners have good lower limb strength, which is wrong.
So I suggest you exercise all your muscles. You should coordinate all your muscles.
The above methods were experienced by myself when I was a soldier. LZ might as well try it yourself.
By the way, here are some ways to exercise your explosive power.
The so-called explosive force is the release of your muscles' maximum strength in a short time.
But many people can't break out. Everyone practices explosive power in different ways. Next, I will tell you my method.
First of all, squat down and stand up with a heavy load. It doesn't need much, just 50 strokes. Then the last one runs, leaving the load and rushing 400 meters directly will feel like death (don't rush too fast, but you must rush with all your strength).
After washing, stand for about 2 minutes, jog for 400 meters, and then rest for 5 minutes. It hurts to beat the leg muscles with your hand, but it will definitely hurt.
Fight, or your muscles will become dead muscles, and then your explosive power will be difficult to practice. Well, with the exercise method, the rest is you.
I insist every day. I promise, after you persist for a period of time, you will obviously feel that your running is relaxed and explosive.
I'll tell you so much first. I didn't go to the website to find the answer, it was entirely based on my own experience. I hope you are satisfied with my answer.
Interested in adding me QQ: 282472422, MI: Wu Hui.
Running in the army is not bad. I hope this is good for you ~ ~ ~ ~ ~ ~
I hope you become a good runner ~ ~ ~ ~ ~ ~ ~ ~
How can I improve my running speed in a few days?
Strong leg strength, strong explosive force, fast start and fast running frequency are all inseparable from the usual exercise. Exercisers can intentionally increase the frequency during practice to adapt to high-frequency running, thus improving the speed as a whole. Second, the range of running, the greater the range, the faster the overall speed, which is related to the usual leg press span. Practitioners can practice leg press more. In addition, the improvement of speed is also transferred to the flexibility of the body, which requires long-term physical training to improve flexibility.
How to improve the running speed in a short time?
Hehe, I used to tie sandbags and lead blocks. . From the end to the front. . . .
First of all, it depends on whether you run a long-distance race or a sprint. Whether sprinting or long-distance running, to run fast, physical strength is the most basic.
If it's a long-distance race, you have to improve your endurance and physical strength, which is the foundation. You can try to set your own running time and tasks every day. Encourage yourself (don't be too reluctant to overwork). Do some exercise that can improve your vital capacity. Moreover, you should try to correct your running posture. If the posture is correct, you can run fast with less effort.
If it is a sprint, it is very important to cultivate your own momentum, starting reaction and running posture. You can practice your jumping ability and leg pulling in this respect. As for the correct posture of running, you can ask a professional teacher for details.
Moreover, if you run, you must have a pair of very suitable shoes! This is very important for both sprinting and long-distance running.
1 Strengthen leg muscles.
2. Speed up the pace frequency. If there is no change in a short time, you can step up.
You must run on tiptoe, but not all the time. If there is a bend, you can't accelerate all the time, and increase the bottom area appropriately.
4 practice, be sure to practice 400 times a day, which is a good way to strengthen your physical strength. I am. The upper limb strength does not need to be great, but it must be thrown up. Using inertia, you will run faster and swing your arms.
If you can't keep up with the rhythm, you don't need to practice it all the time. There is a person in our class who is slower than me, but he is faster than me, because my stride is not as big as others.
Scientific analysis has the following factors:
keep patience
If running is regarded as a pyramid, the top events once or twice a year are its pyramid, and the endurance foundation is the tower foundation. Kentucky is the most interesting place for runners who pursue health. But for most runners, the tower foundation is the starting point and end point of the whole plan. Without a good foundation, it is impossible to work with greater intensity and speed. Some runners often neglect their plans, which will adversely affect our running. In fact, we can design our own running plan well, especially to lay a good foundation for endurance training every year.
force
With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Decreased muscle protein is a typical aging disease. In the elderly, falls and fractures are more common because of their decreased muscle strength and extreme weakness. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.
No matter what age runners are, few people try to exercise muscles outside their legs. However, in daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles. Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms are. Arms can keep their stride effectively because they move their legs rhythmically like metronomes.
Increase the strength of the upper arm through simple push-up exercises. Don't do push-ups too fast, pay attention to the width of your arms and strengthen your back, shoulders and arms. All these parts will play an important role in the final stage of long-distance running. Don't do too much at once, just do it four or five times at first, and then gradually increase the number with the increase of strength. The advantage of doing push-ups is to provide resistance with your own weight, 3 without investing in any facilities.
Another important muscle in running is the abdominal muscle. A weak and flabby abdomen means that in the final stage of long-distance running training and competition, your stride becomes smaller, your chest becomes smaller, and the total amount of air delivered to your abdomen decreases. In addition, due to the poor strength of abdominal muscles, it may involve the waist muscles opposite the abdomen. The solution is to do sit-ups regularly in a planned way. This exercise will exercise the muscles of the back, waist and abdomen. The simple way to integrate strengthening upper limb strength into daily running is to do it like doing exercise after running every day. At first, 10 sit-ups, 5 push-ups, 20 arms flexion and extension, increased to 12 sit-ups, 6 push-ups and 24 arms flexion and extension two weeks later.
Strengthen your running strength as much as possible, once you have a certain tolerance. ......
How to improve running speed quickly in a short time?
Improving running speed depends not only on leg strength, but also on explosive force. Mainly training leapfrog, squat, jump, high kick, running more than 100 meters. These are all exercises of leg strength and explosiveness. Be sure to keep running fast every day, and the running speed will increase a lot. And don't be nervous, nervousness will make your physical strength drop rapidly. Do warm-up activities before running. For example, leg press, activities. Starting posture-squatting posture-lean forward for the first 20 meters and gradually stand upright. Sprint is a work item with extreme strength. According to physiological and biochemical theories, extreme intensity work belongs to anaerobic metabolism for energy supply. Sprint requires that the human torso lean forward slightly, but not bow its head. The arm should be bent and swing back and forth on one side of the body. It can be seen that sprint is an intense sport with high technical requirements, quick response, high flexibility and great intensity. I mainly start from the following aspects in my usual training. First, the development of explosive power Practice explosive power is determined by two organic components, namely speed and strength. So you can use the following exercise methods: 1, jump deep; 2. Vertical jump; 3. vertical jump with weight; 4. jump with weight; 5, squat with weight; 6. Swap jumps with weight-bearing lunges. Second, the practice of flexibility Flexibility refers to the range of human joint activities and the stretching ability of muscle ligaments. It is of great significance in sprinting, especially in increasing the stride of athletes. So I usually use the following methods in training: 1, body flexion exercise; 2. Tie rod legs; 3. Longitudinal and transverse arm forks; 4. The ribbed wooden body bends and stretches back and forth quickly; 5. Kick (front, side and outside swing) and sit cross-legged. 6. Quick squat exercises. Third, the training of sports speed is the key to sprint training. I usually use supplementary exercises, repetitions, competitions and games. Among them, the competition method is often used for speed training. Due to the short time of speed training, the frequent use of competition methods can make athletes feel high and show the maximum speed. Like the competition method, it can stimulate the athletes' high emotions, and at the same time, it can cause various movement changes during the competition, and it can also prevent the form of "speed obstacle" caused by often arranging exercises that show the maximum speed. Monday and Thursday, 1, jump deep; 15 group * 10 Tuesday, 10 group *30 Wednesday, 30m sprint -60m sprint -80m sprint, 10 group, the key is to improve the pace frequency, run downhill and improve the performance. On Friday, flexible practice and kicking are 10. 30 m sprint -60 m sprint-100 m sprint 6 groups take the initiative to rest on Sunday: for example, every training preparation activity and relaxation activity are essential. How to improve sprint speed is obviously an important factor affecting sprint performance. Running at 90 ~ 95% intensity for 20 ~ 60m, 4 ~ 5 times for each group, 3 ~ 6 minutes for each rest, and 2 ~ 3 groups will help to improve your speed. At the same time, changing the starting posture of sprint and taking standing, turning and starting between races will also help to improve your speed. The above training to improve speed should be carried out on good quality pavement, that is, flat, dry and moderate hardness pavement. Warm weather will help to improve the efficiency of this training. Cold weather is not conducive to this kind of training, but it can be carried out after completing appropriate preparatory activities. Development pace: the best period is 1 1- 13 years old. Focus on improving the rapid contraction speed of muscles, strengthening the flexible training of nervous system in the process of excitation and inhibition, and improving the rapid contraction strength and relaxation ability of muscles. Training means: [1] The swinging leg swings back and forth at a high speed, which requires a reasonable folding technique in the fast swing. The tighter the legs are stacked, the smaller the radius, and the faster the swing speed. [2] To speed up the practice of sole landing, it is required to shorten the flight time as much as possible. [3] Fast swing arm and leg training requires coordinated leg and arm movements. Development step: the step ability mainly depends on the back pedal strength, back pedal angle, swing strength, swing speed and flexibility of hip joint. Focus on developing the strength of thigh flexors and extensors and the flexibility of hip joint. Methods: Exercises such as variable load leg jump, load-bearing stride, load-bearing run, load-bearing stride, running, big stride jump (the swinging leg is required to press down actively, and the calf is landed from front to back), frog jump, one-leg jump, etc., to improve the running back. ......