Accelerating Step Frequency Scientific Rest 7 Skills to Improve Runners Speed

category:Sports
 Accelerating Step Frequency Scientific Rest 7 Skills to Improve Runners Speed


Prepare for discomfort

Within the same distance, the faster you run, the stronger you exercise, the faster you breathe, the stronger your muscles burn, and the more uncomfortable you feel. This is a normal phenomenon. Runners can quickly adapt to the discomfort and enjoy the rhythm as long as they persist.

Speed up

It is obvious that the faster you step, the faster you will naturally run. This requires the runner to shorten the stride, speed up the stride frequency, to achieve 180 steps per minute is ideal. Runners can run at normal speed for 30 seconds, count their own steps, and then double the number of steps per minute. If it is less than 180 times, it needs to step up gradually.

Interval training

Intermittent training is an interesting and practical way to improve running speed. For example, in standard track training, first warm up for 5-10 minutes, then run 400 meters at 5K speed, and then run a lap at a relaxed speed for recovery. At the beginning, you can run 3-4 laps, then gradually increase to 5-6 laps.

Running rhythm once a week

Rhythm running can effectively improve the anaerobic threshold of runners, which is very important for improving the speed of running. The increase of anaerobic threshold means that the runners endurance is enhanced, the arrival time of heavy feeling on both legs will be delayed, and there will be more time to keep running at high speed before the fatigue period arrives.

Slope training

Slope training is a great test for both legs and can improve running strength effectively. The length of the slope is about 100 meters. After trying to run to the highest point, jogging or walking should be taken to recover from the downhill. Start with 3-4 ramp runs per week, then gradually increase to 6-7.

Reduce weight

The heavier the weight, the heavier the burden on the body, and the more difficult it is to improve the speed of running. According to statistics, the running speed can be increased by 1-2 seconds for every weight loss of 1 kg. If you lose 10 kilograms, the 5K score can be improved by about one minute. Moreover, for every weight gain of 1 kg, the impact on the knee will increase by 3-4 times, and the risk of injury will also increase. Real rest runners body is not steel body, if training every day, it is easy to overtrain, affect the quality of training, and more vulnerable to injury. Runners should take a full rest at least one day a week, and really relax themselves. This will help to promote physical recovery, relieve body pressure, let muscles, bones, ligaments and other organizations get rest and rest, and prepare for the next training. Source: Netease Running Author: Changbao Responsible Editor: Yang Shuo_NS4396

The heavier the weight, the heavier the burden on the body, and the more difficult it is to improve the speed of running. According to statistics, the running speed can be increased by 1-2 seconds for every weight loss of 1 kg. If you lose 10 kilograms, the 5K score can be improved by about one minute. Moreover, for every weight gain of 1 kg, the impact on the knee will increase by 3-4 times, and the risk of injury will also increase.

Real rest

Runners body is not steel body, if training every day, it is easy to overtrain, affect the quality of training, and more vulnerable to injury. Runners should take a full rest at least one day a week, and really relax themselves. This will help to promote physical recovery, relieve body pressure, let muscles, bones, ligaments and other organizations get rest and rest, and prepare for the next training.