1, how to improve the pace: First of all, you must have the support of running amount, that is, you must keep running for at least three months, and the pace is about six points, so as to improve the speed. So how to improve the speed? The two most important points are breathing rhythm and core strength. People with disordered breathing rhythm have a hard time running and gasp badly, so it is very important to adjust the breathing rhythm when jogging. Generally speaking, it is a deliberate Sunday of 3-4 steps. If you can't reach it, you should try to change and adapt in your usual jogging. The so-called core strength is actually the strength of the waist and abdomen. In other words, at the same time of aerobic jogging, it is necessary to add abdominal rolling and flat support to exercise the core muscles of the abdomen. Generally, junior runners insist on at least 20 abdominal rolls and 2 minutes of flat support every day to achieve the training effect of abdominal core muscles.
2. Pay attention to the change of running posture after the necessary physical fitness is achieved. The general scientific running posture is that the body leans forward slightly, and when running, the sole of the foot touches the ground slightly, which helps to strengthen the grip of the sole on the ground when touching the ground, as well as the supporting force for lifting the foot and starting again. Of course, my personal experience is that it is impossible for everyone to reach this standard running posture. Therefore, on this basis, I will find a suitable running without deviating too much from the standard.
3. In addition to the necessary physical fitness and running posture, there is a more important point, that is, stride length and stride frequency. Novices like to run at will, and they run in big strides. They think that striding far will run fast, but they don't know that the recoil after running like this will be great, and the key point is that running like this will also cause the greatest damage to the knees, that is, running like this for a long time will easily cause great damage to the knees and ankles. So what is the best way to run? I can't say it's the most correct, but I personally know from my personal running growth experience that if I use a small stride (generally not more than 1m) and a high stride frequency (generally 160- 180/ min), of course, if my speed is 3 minutes and 40 seconds, the stride frequency can reach 200-2/kloc-. What are the benefits of running like this? First of all, it reduces the damage to knees and ankles. Secondly, the running speed is definitely faster than that of long strides and small steps, because a long stride is equivalent to a person running three steps, so you must be faster than others, and you will see your speed advantage from a distance. Another point is that this running method is easier than striding, because each step requires less strength and consumes less energy than striding. Of course, many people may stride at first, and after a long time, they get used to that rhythm. It will be difficult to correct at first, because the gastrocnemius muscle of the calf will be very sour when running in small strides and long strides, and it needs an adaptation process. After you run in this way for a month, and the gastrocnemius muscle of your calf is no longer sore, you will find that this running method is really easier than the previous stride and the speed is obviously improved. This is my personal running process.
4. In addition to this basic movement essentials and physical fitness, let's talk about training methods. This is not my personal summary, but a common training method for top gods. The training method used by the great gods is definitely a better way to improve your grades. What are the details? That is, you need long-distance endurance training and intermittent cardiopulmonary training. You have to run at least 20-30 kilometers a week, and the pace is almost the same as normal running or even slower, mainly to train your physical endurance.
Intermittent running is usually once a week, each time 400*8/800*8/ 1000*8 (roughly meaning 400 m 8 group or 800 m 8 group or 1000 m 8 group). Choose the interval running distance according to your physical condition. Each group should rest for about 30 seconds, and the pace should be at least 30 seconds faster than usual. Because of this, your heart and lung function can be trained at the highest level. For example, I usually run at a pace of 4 minutes and 30 seconds, and the interval should be about 3 minutes and 50 seconds as far as possible, that is, I should give full play to my ability every kilometer, because there is no rest time in the middle of the group, so it doesn't matter if I am in a hurry. If some people say that running like this is really tiring and easy to give up, then there is another method I learned from the great god, that is, variable speed running. For example, if you want to run 5 kilometers today, you should jog before 1 km, which is the normal speed at ordinary times, then accelerate at the second kilometer, which is about 10 second faster than the normal speed, and then slow down at the third kilometer, which can also achieve the effect of intermittent relaxation jogging. These are the methods I use to train and improve my speed. Personally, I feel that they are still very effective. I hope it will help runners who want to improve their speed.
These training methods have a particularly important premise, which is warm-up and stretching. Stretching is an important part of running. Stretch and warm up before running, then start training after running, fully stretch and try to avoid physical injury. Stretching is mainly about stretching the muscle ligaments of calf and thigh. It is difficult to describe the key movements, such as leg press lunge. You can run stretching in Baidu, and there is a very detailed video. Generally, the stretching time before running is not less than 5 minutes, and the stretching time after running is not less than 10 minutes, especially for high-intensity training such as intermittent variable speed. Be sure to jog to warm up before training, so that your body can be fully heated, and then start high-intensity training after you feel sweaty.
Share these, hoping to help runners who want to run healthily and improve their performance. Finally, I wish you all happiness and health and run faster and farther.