People who have moved to healthy lifestyle life, are interested in how to run correctly. Running workouts enable a person to put the body in order and put an end to hypodynamia. But before you start running, you need to learn about their reasonable dosage, recommended jogging time, proper running technique and methodology. If you don’t arm yourself with knowledge on how to start running correctly, then instead of benefiting, it’s easy to harm your health.

Where to start training

You should start jogging along a pre-planned route and with leisurely walks. To improve the tone of the cardiovascular system, it is enough to walk 15 minutes a day. Only after 4-6 walking workouts is it allowed for an unprepared person to start running, alternating it with a dynamic gait. The running route and the intensity of the run should be increased no earlier than 2 months after the start of training.

Start running from 15 minutes, then gradually work up to 50 minutes a day, then the health benefits of running will be tangible. The route of the runner and the pace of training also increase gradually. You choose the frequency of jogging for yourself, but for efficiency you need to run at least 3 times a week. What matters is not what time it is better to run, but what terrain is chosen for daily runs. Running on tracks that have descents and ascents is the most productive, as it happens exercise stress on all muscle groups, but it is suitable only for experienced athletes. The best place in order to run for beginners there will be dirt paths of the forest park zone.

If you have to run on asphalt, then choose high-quality running shoes with cushioning, because they don’t save on health. Choose shoes of your size and lace them properly to secure your heels. Choose the time for running according to your schedule. The main thing is that jogging is fun and does not bring inconvenience.

How to run correctly - running technique

A beginner runner needs to know about proper running technique. If the run happens at random, then sooner or later you will have to be treated for inflammation of the respiratory tract or joint injuries. If you have never run, you have underdeveloped calves that slow down your running process, as well as weak hips, abs, buttocks and lower back. In this scenario, you will run, sticking out your pelvis and arching your back. Stoop is also the enemy of novice runners - they are easily recognizable by their depressed chest, twisted shoulders.

The solution to the above problems during running is the correct pre-run warm-up, which includes breathing exercises, pull-ups, push-ups. To develop knee stability and hip mobility, do gymnastic stretches after running from Pilates movements or yoga poses that can be learned from videos on the Internet. Proper running technique long distances:

• inhale two steps, exhale two steps;
• the gaze is directed forward;
• furnaces are lowered and straightened;
• the press is tense;
• arms bent at the elbows 90 degrees;
• the foot lands without unnecessary movements strictly under the center of gravity of the body;
• the heel touches the ground in the last fraction of a second, then immediately comes off;
• should be repelled only with a toe;
• the impact on the surface of the earth is softened by a bent leg;
• while lowering the leg, relaxation is desirable;
• learn how to regulate the speed of running not by the frequency of the step, but by the inclination of the body.

Is it good to run in the morning

Those who are interested in how to run in the morning should know that running on an empty stomach is strictly prohibited. Although running in the morning is to earn good health for the whole day, such a load will bring benefits to those who go to bed early, that is, "larks". If you go to bed no earlier than 2 a.m., then jogging in the morning is unlikely to be enjoyable and will not bring benefits.

start morning run with a small snack that will not overload the stomach and give the body additional energy. Eat a couple of apples or one banana for breakfast right before your run - this light meal will provide you with the nutrients you need for your run. Runners, regardless of the time of day, should take a bottle of non-carbonated water with them to replenish the water reserves that are wasted during intense running.

On the expediency of evening jogging

How to run correctly in the evenings, “owls” are interested, that is, those who do not wake up early due to their biological rhythm. Evening runs relieve stress accumulated during the day, provide a strong and healthy sleep if you run an hour before dinner. Increase the frequency and time of evening runs gradually, depending on your physical condition. Use additional heart rate devices that notify you of overloads while running. They will help you get additional motivation and correctly calculate the duration of your runs.

Effective running for weight loss

People with overweight are interested in how to run in order to lose weight. Before you carry out long runs for weight loss, consult your doctor, because fitness has contraindications. Among them are varicose and peptic ulcers, coronary pathology and heart defects, vertebral deformities and diseases in the acute stage.

If medicine gives the go-ahead, then it does not matter when it is better to run to lose weight - in the morning or in the evening, in winter or summer. It is important that the training takes more than half an hour. It is at this time that the maximum burning of fat layers occurs. If it is too difficult for beginners to run intensively, then start training with brisk walking, then alternate with regular short runs. Over time, run for weight loss, bring up to 60 minutes.

Benefits of running for men and women

3-5 weeks after the start of jogging, capillaries begin to work normally in the runner's body, muscle work improves. Jogging begins to bring pleasure, as the body produces the hormone of happiness endorphin while jogging. Let's take a closer look at the benefits of running at any time of the day:

• Great way to train your muscles.
• The release of the body from harmful substances that come out with sweat.
• Hardening and increasing the body's resistance to colds.
• At correct running the cardiovascular and immune systems are trained.
• Improves blood supply to internal organs.
• Jogging helps burn fat.
• Discipline and willpower are formed.

Before you start running, make sure you are properly prepared. In order not to give up jogging, clearly define your goals: increasing immunity, losing weight, a beautiful figure, etc. Start small so that a strong desire to run at the beginning of the path does not lead to subsequent injuries. The key to success is good running program and realistic goal.

1. Breath. Make sure you breathe properly while running.
2. Diversity. Choose the right places for jogging with beautiful views. In order not to get bored, take a player with you for a run and listen to your favorite music while running.
3. Don't be afraid of difficulties. If you can't run outside, use the treadmill at the gym.
4. The right equipment. Choose synthetic fabrics for running clothes, because natural cotton fabric absorbs moisture and can cause chafing during intense running.
5. Avoid steep climbs. Remember that for a novice athlete, a cross-country running route is too traumatic. There is a risk of falling and the load on weak ankles, shins, knees, hips, and back increases while running.
6. Don't skip your workout. An organism unprepared for running loads can fail in the most unexpected situation. The frequency of training and the level of training of the runner should not be a reason to skip the warm-up set of exercises.

It is hard to find among runners those who would not like to run faster. Amateurs and pros, juniors and senior athletes all want to increase their running speed. Why does it depend? How to learn to run fast? If we abstract from the relief, weather conditions, then only from two factors: genetics and training.

At the same time, in the process of training, the number of mitochondria in the muscles can change, and, accordingly, their ability to generate energy with the participation of oxygen. It is also important for speed, especially over long distances. In addition, training leads to hypertrophy of the muscle fiber and the percentage of muscles will also change.

In untrained people, fast fibers are usually glycolytic, that is, type B predominates, and slow fibers are oxidative. This will be enough for mini-sprint races of 20-30 m to the bus stop or, for example, to the entrance from the meeting with the neighbor's dog. But of course, it is absolutely not enough for a competitive sprint and, moreover, fast running for medium and long distances. There is no way without targeted training.

Mitochondria are unique organelles in which glucose or fatty acid molecules are broken down into carbon dioxide and water during a cascade of reactions, resynthesizing ATP, which is necessary for muscle contraction. At the same time, it does not form lactic acid molecules, which “acidify” the muscle, as with glycolysis. Due to the appearance of additional mitochondria, fast muscle fibers according to their oxidative potential, they are converted from glycolytic to intermediate, and the transition of intermediate fibers to oxidative ones is also possible.

Even if it didn’t work out with genetics, by training regularly, you can significantly improve your performance and achieve good, and sometimes excellent results!

Maximum oxygen consumption

The role of muscles in providing speed qualities large, but certainly not absolute. Indeed, in order for the muscles, as well as other vital organs to receive oxygen, the coordinated work of the respiratory and cardiovascular systems is necessary.

The most famous indicator that describes the connection and efficiency of these systems and muscles is maximum oxygen consumption(MIC or VO2 max), which shows the amount of oxygen (in milliliters) that a person is able to consume within 1 minute.

The average BMD for young untrained men is 45 ml/min/kg, for women it is 38 ml/min/kg.

As a result of training, not only the number of mitochondria in the muscles increases, but also physiological adaptations occur such as an increase in blood plasma volume, systolic volume of the heart and stroke volume, tissue capillarization and, ultimately, such adaptations cause an improvement in the efficiency of oxygen transport to muscle cells and its use, and this is the key to improving performance in medium and long distance races.

BMD depends on genetic factors, age, gender, and is also closely related to muscle mass and accurately reflects the level of fitness.

Up to 20 years there is an increase in the value of the IPC, from 25 to 35 years - stabilization and from 35 years - a gradual decrease in the IPC.

By the age of 65, the maximum oxygen consumption decreases by about a third.

Running Economy

Although knowledge of VO2 max will be quite informative, nevertheless, in long-distance competitions, it is rather not the maximum that can be squeezed out of oneself that is important, but the submaximal speed that the athlete can maintain throughout the entire distance. And this speed will depend on the BMD, and on the ability to utilize fats, the ability of buffer systems to deal with lactate “acidification”, on the running technique that allows you to optimally use the body's resources, etc. Actually, all this is united by such an integral concept as running economy. Running economy can vary up to 20% for runners with the same IPC. For well-trained athletes with similar VO2 max values, running economy is the best predictor of performance.

Therefore, it is precisely the increase in the economy of running that will improve performance, and hence the speed of long-distance runners.

Summarizing the above, I would like to emphasize that the athlete's running speed will be largely determined by his genetics.

In the same time proper workouts allow you to significantly increase the speed of running due to adaptive processes occurring in the muscles, respiratory and cardiovascular systems.

Interview with Dmitry Nikolaychuk

What exercises for the development of running speed in athletes are used in practice? How can amateur runners increase their running speed?

Professional athletes are the best at speed development. Approaches and "secrets" on how to learn to run fast, shared Dmitry Nikolaychuk, member of the Ukrainian national team athletics, champion of Kyiv, prize-winner of the Championships of Ukraine in athletics 2013-2018, postgraduate student of the Institute of History of the National Academy of Sciences of Ukraine.

- Hello, Dima! Our readers will be interested to get acquainted with the experience of a professional athlete. Please tell us what approaches are used to develop speed among amateurs?

- I can hardly be called a professional athlete. I would say I'm just a professional, since my main job is scientific activity plus coaching practice, which, however, does not prevent me from competing at official competitions. Although after each pedestal at the NC, the club and the coach tell me that it's enough to mock others with such an approach, a way of life.

- So here it is. The main approach in working with amateurs is do no harm 🙂 But in fact, before training running speed, a person needs to have a certain “base” (level physical training, strength training, endurance), training and recovery time, and motivation (goal). Accordingly, if there is no “base” or it is weak, we first work with it, laying the foundation, without which further progress will be impossible.

- If a runner has a sufficient base and experience, we determine what his goals are and how much time per week (month) he is ready to devote to training. Moreover, the training schedule should also be combined with competent recovery, and take into account different life situations. You need to develop gradually, step by step, make sure that there is no overtraining. Due to the peculiarities of the employment of amateurs - the main work, often the family, you need to try so that training harmoniously fits into life, and does not create additional stress for the trainee and others. There are so many stresses in life that affect our health, mood, running technique, etc.

- Well, Dima, the importance of the base is clear. Let's say we are lucky, there is an amateur with a good base who wants, for example, to improve his performance by 5 or 10 km, what exercises should be used to increase running speed?

– In this case, training for the development of speed can be based on three “pillars” known to us since the last century:

1. Slides
2. Segments

- Here, please tell us in more detail 🙂

- Of course, now let's go through each of the points.

Exercises for the development of running speed

Slides

Slides are quite a versatile exercise, including in order to increase endurance, strength and learn to run fast. In addition to the fact that hill running strengthens many of the muscles involved in running, it also develops cardiovascular system and oxygen efficiency. And this means that by training slides, a person will be able to run faster.

Important points:

• it is worth starting with running on low hills, with a slight slope and short distances (50-60 m.).
• after the slides, be sure to jog and “run up” your legs, that is, make several short accelerations on a flat one;
• slides can be done 1-2 times a week, depending on the overall training volumes and tasks.

Special running exercises

Special running exercises(SBU) - speed exercises that affect muscle groups that affect the economy and efficiency of movements during running. And the more economical running is, the faster speed on a given segment.

These are the muscles of the front and back surfaces of the thigh, the hip flexor muscles, the knee joint, the gastrocnemius muscles, the flexor muscles of the foot and lower leg, which produce repulsion, the muscles responsible for bringing the hips together, the muscles of the buttocks, the muscles of the press and back.

In addition, SBU contribute to the improvement of intermuscular coordination.

What kind of exercises do you recommend?

– Regarding exercise:

1. Running with an overlap of the lower leg

The exercise is mainly aimed at warming up the knee joint and strengthening the muscles of the back of the thigh.

Technique:

In this exercise, a kind of elastic run is performed with alternate bending of the legs at the knee joint and throwing the shins to the buttocks. In this case, it is important to touch the buttocks with the heels and a high step frequency.

During the exercise, the torso is slightly tilted forward, the shoulders are relaxed, the arms work as they do when running (or simply behind the back). When performing the exercise, pay attention to the soft and silent removal of the leg from the support.

1. Running with high hips

The exercise affects the muscles of the anterior surface and the flexors of the hip, foot, and also improves intermuscular coordination.

Technique:

Standing on the foot, you need to alternately raise the thigh of the fly leg high. The hip rises parallel to the surface, and when landing, the leg is elastically placed on the support. You need to maintain a high frequency of performing leg raises.

During this exercise, the shoulders should be relaxed, the arms bent at the elbows, the supporting leg and torso should be on the same line. The foot lands on the front, the back should be flat. Beginners can work with their hands, experienced runners can isolate their hands behind their backs.

1. Running on straight legs

The exercise affects the calf muscles, as well as the muscles responsible for the reduction-breeding of the hips. Helps improve repulsion.

Technique:

When performing the exercise, the straightened leg is actively placed on the support and the fly leg is quickly carried out, approximately at an angle of 45 °. In this case, there is a rapid progress.

The body is almost vertical, with a slight tilt back. Hands perform active work, as in running.

1. deer run

The exercise is aimed at development calf muscles and muscles of the back of the thigh.

Technique:

When repulsed, the pushing leg is fully extended, and the swing leg is brought forward, bent at the knee joint. Hands work in different ways, helping to maintain balance. The position of the body is upright, with a slight inclination forward.

1. "Bike"

This exercise helps to strengthen the muscles of the back of the thigh and the hip flexors, as well as the foot.

Technique:

The leg is bent at the knee joint, the thigh is raised parallel to the ground. Further, the shin is carried forward and the leg with a raking movement begins to fall down onto the support under the center of gravity. After pushing, the pushing leg is swept back and the movement is repeated, but from the other leg.

Torso occupies vertical position. Hands perform active movement in a large amplitude.

1. Lunges

Lunges develop balance, stability and coordination

Technique:

The exercise is done slowly. The step should be long enough so that the angle of the front leg is straight.

The widest steps, placing the foot on the heel, deep squat. At correct execution the next two days, all the muscles of the legs will remind of themselves in the most unexpected places.

1. mincing run

The exercise develops running technique and coordination.

Short steps as long as your own foot. Landing on a toe, relaxed shoulders and arms.

More exercises and techniques for their execution can be viewed in this video:

SBU can be practiced independently, at home, but it is desirable that the trainer “set” the exercise technique first.

Segments

Segments are direct work with speed. Depending on the goals and objectives, the intensity of running and the length of the segments will vary.

What's important:

• for high-speed work, amateurs will have enough 200-300 m segments
• after each segment you need a good rest-recovery (about 8 minutes).
• for beginners, the number of segments should not be large, 3-5 will be enough; the main thing is to work out the accelerations themselves with high quality.
• it is best to do speed work rested and “fresh”, for example on Tuesday after a rest on Monday or even on Wednesday.
• when working with more trained athletes who have experience and a good base, the number of segments, length - can be increased depending on the tasks.

– Dima, please tell me, will the exercises for running long distances and medium distances differ and in what way?

- On the early stages- Hardly ever. Then, of course, for middle-distance runners, along with the development of speed, it will be necessary to adapt the body to the need to utilize lactate, to work in the “acidification” mode. For long-distance runners - important from the point of view. metabolism will be the establishment of a fat oxidation system, which is achieved by long runs in the aerobic zone.

How about using tempo training at marathon pace for recreational long-distance runners?

- It is hardly necessary for most fans. Everything, of course, will depend on the goals and objectives of training. For some, this type of training will also be relevant. But due to the loads that it gives to the cardiovascular system, it must be used wisely. It is not for nothing that all track and field training systems necessarily include a long slow run. The popularizer of introducing such a run into the practice of training athletes was Arthur Lydiard. It is a slow long run that helps develop the cardiovascular system for subsequent intense loads during high-speed work.

- What about using a running exercise like - (variable speed running) to improve running speed?

- is also very good way when used correctly. For example, alternating short accelerations with jogging can be used to develop speed skills. Longer accelerations, shorter jogging times, can be used to develop speed endurance.

- In general, in training you need to take into account everything. Athletes have a popular saying “the plan is not a dogma, but a guide to action.” By the way, which, as it turned out for me, was paraphrased from an article by Engels and Marx.

- I see, thank you very much, Dima!

- Please! And do not forget about the need for high-quality recovery after training. Otherwise, all the results of the preparation can “reduce to zero”. Will be good basic training- the speed will come! Train regularly and don't rush! Remember - you go in for sports in the first place to improve your health!

If you've outgrown being a beginner runner, aimless runs may be getting boring for you. But that's no reason to stop running! Try to improve your run time. Take note of easy-to-described, but not at all easy-to-follow tips to improve speed, reaction time, correct concentration and body position while running.

Attention! Many of the listed methods are quite tough, so without fanaticism. Be sure to listen to your own feelings. Remember that the main thing is the Hippocratic principle "do no harm"!

Form the correct position of the body

The key to running (at any speed) is to form correct technique. It means that top part your body should remain straight but relaxed, the leg should drop to the ground with the middle of the foot moving from the hip, and the arms should move evenly back and forth (not side to side!), bent at a 90-degree angle.

Consider cadence

Be short-legged with long strides: keep your stride rate constant, no matter how fast you run. The fastest and most efficient runners take about 180 strides per minute, keeping their feet close to the ground, only lightly touching it during landing. Aiming for the magic number 90, count how many times your right foot touches the ground in a minute.

Slower, faster

Limited run time? Try interval training! Interval training - alternating periods of high and low intensity - is one of the effective ways work on speed and endurance. Plus, interval training allows you to burn more calories in less time.

Run sprints

There is a reason real runners do short sprints before a big run. Strides(from English stride- « big step”) - a series of comfortable sprints (usually 8 to 12 runs of 50-200 meters each) - improve acceleration technique.

Run on a treadmill

Feeling the need for speed? Satisfy her on the treadmill! Because the speed of the treadmill belt helps the movement of the legs. In fact, running on a treadmill is faster and easier. In addition, the speed increase button is at your fingertips. Technique Tip: You Should Achieve First good results on the track before abandoning the digital accelerometer and heading outside.

Stretch

Experts are still arguing about whether static stretching actually prevents running injuries. But what is certain is that daily stretching exercises (targeting the hip flexors) increase the flexibility that is used when taking large steps.

Pick up the pace

Play with speed. Swedish even has a special word fartlek, signifying game with speed. Fartlek - alternating movement in the rhythm of an easy jog, then at a sprint pace - will help increase speed and endurance. In the course of such a game, you will achieve great results, tiring less than during a regular interval training.

nejron/Depositphotos.com

jump rope

Take advantage of the experience of boxers - grab the rope. Boxers know that quick feet = quick hands. And for runners: foot speed = foot speed.

Choose light shoes

Even if running barefoot is not your choice, shoes are getting lighter and lighter to more closely mimic the natural movement of the foot and steps. Try the minimalist pair to get a feel for how less weight means more power for more speed.

Strengthen the center

Speed ​​and smartness go hand in hand. More strong muscles torso (especially lower press) allow runners to put more power and speed on the track. The best part is that for a faster finish, just 15 minutes of ab work a few days a week is enough.

Breathe in, breathe out

Just do it much faster! Learning to breathe while running at higher speeds takes practice. Breathe through both your nose and mouth to get the maximum amount of oxygen to deliver to your muscles. Additionally, you should definitely try belly breathing, that is, filling the belly with air, and not the chest, during each breath.

Lower your sugar

Unhealthy food will provide you high level sugar, which will necessarily negatively affect the speed. Get carbohydrates from whole grains, they will provide you with long-lasting energy without sudden drops in sugar levels.

play with toys

Who doesn't love new toys? Use additional gadgets and apps to add new experiences to your run.

Become the king of the hill

Even once a week, running uphill (Rolling hills mode on the track) has been proven to help increase your speed, strengthen your core muscles, and even increase your self-confidence.

Add weight

Strong lean muscles will only help in overcoming the finish line. While runners don't have to be bodybuilders, one or two short power training per week will greatly improve your running performance.

Ammentorp/Depositphotos.com

lose weight

On the other hand, studies show that losing weight (fat, not muscle!) can help you improve performance - an average of 3 seconds per kilometer for every kilogram lost. Of course, not everyone has something to lose, so get your weight right before you go on a diet!

Pedal

Proper hip rotation and maintaining a stable rhythm are important for running. For this reason, one of the recommended cross-training routines for runners is the stationary bike. And in the summer, perhaps, it is even better to ride down the street in the company of friends or a dog.

Even just looking down at your running shoes or turning your head while running to check how you are ahead of your rivals eats up valuable time. Instead, focus on what's in front of you, 10 to 20 meters down the track, and keep your eyes on the finish line.

Pull up your toes

Absolutely the whole body plays a role in the formation of speed: from the top of your head to the tips of your toes! Pay attention to your fingers and try to stretch them slightly (up towards the lower leg). In this case, a smaller part of the foot will touch the surface during the landing of the leg, and therefore the start of a new step will be faster.

Stick to a steady hard pace

Slow and steady can win the race, but fast and steady is guaranteed to win in speed too! The one who wants speed should choose a pace that can be called comfortably heavy. Maintain this pace for at least 20 minutes.

Wavebreakmedia/Depositphotos.com

Use dope

Can't you go a day without coffee? Then good news for you! A cup of coffee before a race will give you extra speed. At the same time, this stimulant is absolutely legal.

Get in the plank

About the benefits of the bar on Lifehacker. This exercise does not require special equipment and is available to every runner. Do the plank for 2-3 minutes for 6-8 sets 2-3 times a week and you will run faster.

Learn Asanas

Add yoga to your workout plan. Flexibility improved with this oriented posture will not only increase speed, but also contribute to more quick recovery after a long hard run.

Rest

Research shows that well-rested athletes have better reaction times and finish times. Think about it: the time you've gained at the finish line can be given back to your body with more sleep.

undress

On the same day - the day of the race - take off extra clothes. Extra layers, belts, gadgets - take them off at this point. Less clothes and devices on your body - more speed.

Perhaps you, like me, at one time, want to learn how to run very fast, reacting sharply to someone else's superiority in running. In order to become faster, increase your running speed and endurance, which are necessary not so much for personal satisfaction as for practicing a certain sport, you need to ask yourself the appropriate question. The correct formulation would be not “how to learn to run fast?”, but “how to run fast?”.

We are not born with the ability to run very fast, but many of us are predisposed to it. It is quite possible to acquire such an ability, provided that it is developed with maximum effort, having studied techniques that reveal the secrets of how to run fast correctly.

Let's move on, directly, to how to learn how to run fast or to train a future sprinter. Let's start with theory and move on to direct exercises that help achieve the desired result.

It is important to know that there are two indicators - stride frequency and stride length, which directly affect running speed. As a result of an increase in the length of the step, it will be possible to cover a greater distance in one step, and an increase in the frequency of the step will help to make more of them in a certain period of time. It is in this relationship that an increase in running speed occurs.

Let's go directly to the exercises.

Linked exercise:

You need to wrap an elastic leash around your waist or use a piece of rubber tube, holding it with your hands, and the opposite end must be firmly clamped in the hands of a partner. Next, you need to start running, towing a partner behind you, gradually increasing your movement speed to the maximum limit. It has been experimentally proven that such a technique can increase the running speed by 10% compared to a normal unaccompanied run.

Exercise "running down":

It is advisable to run down a slope, hill or flight of stairs at least 30 meters high, concentrating on pushing off with your toes. Perform at least ten repetitions in one approach.

Jumping exercises, each of which should be performed as high as possible and sharply at least 10 times.

1. From the squat.

Half squat with hands clasped behind the head in this exercise is starting position. You need to jump up, returning to the starting position.

2. From a lunge.

We perform jumps from a lunge position, when one leg is extended forward to full extension, and the other is maximally retracted, while the body and head are directed forward. In the jump, we change the position of the legs and land in a lunge on the opposite leg.

3. Zigzag.

Performed on both one and two legs. They are concluded in a diagonal jumping of spaced cones at a distance of 60 cm from each other with a sharp change in the direction of the jump.

4. With alternating legs.

They are made from the half-step position simultaneously in the horizontal and vertical planes. It is advisable to accompany the jumps with alternating swings of the arms and hovering in the air. Try to jump high while covering the maximum distance in length.

5. Vertical, on two legs.

Putting your feet shoulder-width apart, we try to jump as high as possible, helping ourselves with this by waving our arms in the direction of body movement.

6. On one leg.

From a half-step position, we perform jumps on one leg, bending the second leg up during the flight at the knee, and try to stay in the air for as long as possible.

At the end of the article, answering the question of how to learn to run fast, I want to focus on the following:

You need to train at least twice a week, but you should give your body a 24-hour rest between workouts. Do not forget or neglect stretching before and after training, as this is important. Stretching can lighten a little and also accelerate growth. muscle mass.

Of course, each person, due to the influence of heredity, can reach certain limits in running. But after training aimed at resolving the issue of how to learn how to run fast, you can quite achieve acceptable results and feel the desired effect from training.

If you've outgrown being a beginner runner, aimless runs may be getting boring for you. But that's no reason to stop running! Try to improve your run time. Take note of easy-to-described, but not at all easy-to-follow tips to improve speed, reaction time, correct concentration and body position while running.

Attention! Many of the listed methods are quite tough, so without fanaticism. Be sure to listen to your own feelings. Remember that the main thing is the Hippocratic principle "do no harm"!

Form the correct position of the body

The key to running (at any speed) is the formation of proper technique. This means that your upper body should remain straight but relaxed, your leg should drop to the ground with the middle of your foot moving from your hip, and your arms should move evenly back and forth (not side to side!), bent at a 90 degree angle. degrees.

Consider cadence

Be short-legged with long strides: keep your stride rate constant, no matter how fast you run. The fastest and most efficient runners take about 180 strides per minute, keeping their feet close to the ground, only lightly touching it during landing. Aiming for the magic number 90, count how many times your right foot touches the ground in a minute.

Slower, faster

Limited run time? Try interval training! Interval training - alternating periods of high and low intensity - is one of the most effective ways to work on speed and endurance. Plus, interval training allows you to burn more calories in less time.

Run sprints

There is a reason real runners do short sprints before a big run. Strides(from English stride-"big step") - a series of comfortable sprints (usually from 8 to 12 runs of 50-200 meters each) - improve acceleration technique.

Run on a treadmill

Feeling the need for speed? Satisfy her on the treadmill! Because the speed of the treadmill belt helps the movement of the legs. In fact, running on a treadmill is faster and easier. In addition, the speed increase button is at your fingertips. Tech tip: It's worth getting good results on the track first before you forgo the digital accelerometer and go outside.

Stretch

Experts are still arguing about whether static stretching actually prevents running injuries. But what is certain is that daily stretching exercises (targeting the hip flexors) increase the flexibility that is used when taking large steps.

Pick up the pace

Play with speed. Swedish even has a special word fartlek, signifying game with speed. Fartlek - alternating movement in the rhythm of an easy jog, then at a sprint pace - will help increase speed and endurance. In the course of such a game, you will achieve great results, tiring less than during a regular interval training.

nejron/Depositphotos.com

jump rope

Take advantage of the experience of boxers - grab the rope. Boxers know that quick feet = quick hands. And for runners: foot speed = foot speed.

Choose light shoes

Even if running barefoot is not your choice, shoes are getting lighter and lighter to more closely mimic the natural movement of the foot and steps. Try the minimalist pair to get a feel for how less weight means more power for more speed.

Strengthen the center

Speed ​​and smartness go hand in hand. Stronger core muscles (especially lower abs) allow runners to put more power and speed on the track. The best part is that for a faster finish, just 15 minutes of ab work a few days a week is enough.

Breathe in, breathe out

Just do it much faster! Learning to breathe while running at higher speeds takes practice. Breathe through both your nose and mouth to get the maximum amount of oxygen to deliver to your muscles. Additionally, you should definitely try belly breathing, that is, filling the belly with air, and not the chest, during each breath.

Lower your sugar

Junk food will provide you with high sugar levels, which will definitely negatively affect your speed. Get carbohydrates from whole grains, they will provide you with long-lasting energy without sudden drops in sugar levels.

play with toys

Who doesn't love new toys? Use additional gadgets and apps to add new experiences to your run.

Become the king of the hill

Even once a week, running uphill (Rolling hills mode on the track) has been proven to help increase your speed, strengthen your core muscles, and even increase your self-confidence.

Add weight

Strong lean muscles will only help in overcoming the finish line. While runners don't have to be bodybuilding, one or two short strength sessions per week can greatly improve your running performance.

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lose weight

On the other hand, studies show that losing weight (fat, not muscle!) can help you improve performance - an average of 3 seconds per kilometer for every kilogram lost. Of course, not everyone has something to lose, so get your weight right before you go on a diet!

Pedal

Proper hip rotation and maintaining a stable rhythm are important for running. For this reason, one of the recommended cross-training routines for runners is the stationary bike. And in the summer, perhaps, it is even better to ride down the street in the company of friends or a dog.

Even just looking down at your running shoes or turning your head while running to check how you are ahead of your rivals eats up valuable time. Instead, focus on what's in front of you, 10 to 20 meters down the track, and keep your eyes on the finish line.

Pull up your toes

Absolutely the whole body plays a role in the formation of speed: from the top of your head to the tips of your toes! Pay attention to your fingers and try to stretch them slightly (up towards the lower leg). In this case, a smaller part of the foot will touch the surface during the landing of the leg, and therefore the start of a new step will be faster.

Stick to a steady hard pace

Slow and steady can win the race, but fast and steady is guaranteed to win in speed too! The one who wants speed should choose a pace that can be called comfortably heavy. Maintain this pace for at least 20 minutes.

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Use dope

Can't you go a day without coffee? Then good news for you! A cup of coffee before a race will give you extra speed. At the same time, this stimulant is absolutely legal.

Get in the plank

About the benefits of the bar on Lifehacker. This exercise does not require special equipment and is available to every runner. Do the plank for 2-3 minutes for 6-8 sets 2-3 times a week and you will run faster.

Learn Asanas

Add yoga to your workout plan. Flexibility improved with these postures will not only increase your speed, but will also help you recover faster after a long hard run.

Rest

Research shows that well-rested athletes have better reaction times and finish times. Think about it: the time you've gained at the finish line can be given back to your body with more sleep.

undress

On the same day - the day of the race - take off your extra clothes. Extra layers, belts, gadgets - take them off at this point. Less clothes and devices on your body - more speed.