To improve running speed, start training from three aspects!

Running is the simplest form of exercise, suitable for people of all ages. However, many athletes will find that their bodies seem to be very uncoordinated during fast running, and they cannot increase their speed at all, so they cannot meet the training requirements of fast running. So, how can we effectively increase our running speed?

1. Endurance

If we regard running as a pyramid, the highest-level competitions held once or twice a year are the top of the pyramid, and the endurance foundation is the base of the pyramid. For runners who pursue health, the base is what they are most interested in. But for most runners, the base is the beginning and end of the whole plan. Without a good foundation, it is impossible to do strong strength and speed work.

Some runners often ignore the plan, which has a negative impact on our running. In fact, we can design our own running plan very well, especially during the annual time to lay a good foundation for endurance training.

2. Strength

Regardless of age, few runners make an effort to train muscles other than their legs. However, a series of simple upper body strength exercises that are regularly scheduled in daily training will effectively improve a trainee's running ability. The goal is to improve the strength and endurance of the shoulders and arms, as well as the strength of the abdominal and back muscles.

By using the arms properly, runners can improve their performance by nearly 12%. Ordinary runners who don't know how to use their arms are unlucky. The longer the distance they run, the more tired their arms become. The arms can effectively maintain the stride because they rhythmically drive the rhythm of the legs like a metronome.

To increase the strength of the upper arms, you can do simple push-ups. Don't do push-ups too fast, and pay attention to the width of your arms to strengthen your back, shoulders, and arms, all of which will play an important role in the final stage of long-distance running.

3. Speed

Breaking down what counts as fast running speed:

First, the legs are strong, explosive, quick to start, and run at a high frequency. This is inseparable from normal exercise. Exercisers can intentionally increase the frequency during practice to adapt to running at a high frequency, thereby improving the overall speed.

Second, the amplitude of running. The larger the amplitude, the faster the overall speed. The larger the amplitude is, the wider the span of leg press. Practitioners can practice leg press more. Also, the increase in speed is also transferred to the flexibility of the body. This requires long-term physical training to improve flexibility.