The question "How to run fast?" asked by many newbies. This question for professional athletes and highly qualified coaches sounds about the same as the rhetorical “what to do?” and “what to do?”. Before answering this question, let's consider the very concept of "running fast".

Each athlete has his own concept of "fast". For an amateur who has been training for less than a year, 10 km in 40 minutes is unthinkable numbers. And for a professional, these 40 minutes are an easy cross. As for the sprint, 9.58 in a hundred meters is a world record, and for a student who needs it, 12.8 will be the ultimate dream.

Therefore, in this article we will not appeal to the stopwatch hands, but will consider general recommendations on how you can increase your own running speed over a given distance.

All distances in athletics are divided into four types: sprint, middle distances, long distances. Ultramarathon, trail running, cross-country running - do not belong to the official disciplines of athletics, although they are directly related to long distances.

How to learn to run fast sprint (60 m - 400 m)

To learn how to run fast sprint, you need to have good strength and jump training. Unlike running for medium and long distances, endurance is practically not needed for 100 m, only general physical training. However, in order to be able to run 400 m without slowing down, you need to train speed endurance.

Running speed depends on the frequency and length of the step. The frequency of steps develops most effectively in children under 12 years of age. Unfortunately, developing this skill in an adult is much more difficult. Technique in sprinting is different from running in middle distances. Here the knee rises higher, the step becomes longer, the hands work actively. In general, fast running is more energy-intensive.

It is very important for 100m sprinters to have a very strong muscles legs. Therefore, one of the main components of sprinter training is strength exercises, hurdle exercises, and a reinforced SBU complex. Many exercises in the power block are done with additional weighting. These include: short maximum accelerations with a "cart", accelerations with braking (the coach slows down the athlete's run with the help of a fitness tape), "stringing" and lunges with a light barbell. Sprinters spend a lot of time in the gym. Jump work develops in a sprinter explosive force which is urgently needed.

Accelerations are performed in different series of 50-300 m, after a rest of 4-5 minutes. Also, for the development of speed endurance, many coaches recommend running 150 m, performing 10-15 runs.

How to learn to run fast middle distances (from 800 m to 2000 m)

To improve your results and run fast for medium and long distances, you need to know the basics of running - proper breathing, technique, warm-up, perform strength work for running. Running 800 and 1500 meters requires speed endurance. To do this, middleweights use such types of training as tempo running, intervals uphill. Availability of high-speed high-intensity loads the end result will help increase your speed.

Alternating the length and intensity of training segments improves cardiovascular endurance and allows you to work longer. Such a workout may include several short bursts (from 2 to 8 minutes) of very high speed running, separated by short periods of rest. High-intensity training develops speed endurance, but it is extremely important to remember that their number in the total volume of your training process should not exceed 40%. Try to do at least 4-5 workouts per week, of which only 1-2 will be high-intensity, and spend the rest of the time working on running technique and slow crosses (50-60 minutes each).

How to learn to run fast long distances (3000m to marathon)

Many people are interested in how to run 3 km in less than 12 minutes. For these kinds of results, runners need to focus on training speed, oxygen efficiency, and aerobic strength.

The foundation for any stayer is volume: these are long crosses, at least an hour, which you need to run at least twice a week. Professional stayers run 100-150 km per week. For amateurs, this figure is much less - about 40-60 km. It is impossible to show a 3 km result faster than 11 minutes if you have a weekly volume of 30 km.There are many benefits to running uphill. It is better to use a gentle slope 300-500 m long and run 8-10 times in it so that the pace of each run is approximately the same, but not at the maximum. Rest between series - 3-4 minutes.

In addition to running training, you need to carry out a complex of general physical training to strengthen the hips, feet, calf muscles. You will be useful.

Running technique

No matter how far you plan to run fast, initial stage one of the fundamental definitions for you should be running technique. It will significantly improve your performance in running speed. For a sprinter, technique is a guarantee of a high result, for an average athlete it is a means to increase your efficiency at a distance of up to 100%, for a stayer it is the economy of running.

1. At first, even 1 km is difficult for an unprepared person. Start with short runs at very low speed. At each subsequent workout, increase the distance covered by 500-800 m.

2. Always start and end your workout with light weight for 10-15 minutes at a heart rate of no higher than 145 bpm.

3. Do not perceive training as something unpleasant, obligatory, painful, because with this attitude you will have enough for 2 weeks, and then the fuse will pass.

4. Start exercising early. If you have to pass the FIZO, then start preparing no later than 4 months before the date of delivery. You should not count on a miracle that without preparation you will run 3000 m in 10 minutes. Miracles do not happen, and nothing will help an unprepared person.

5. Give up bad habits. At least for preparation time.

6. Proper nutrition just as important to an athlete as running theory. You should not train immediately after eating a large amount of food, do not starve after a grueling workout, it is important to close the carbohydrate window, drink restorative sports drinks.

7. Do not try to run long runs at a high heart rate (above 165). There will be no benefit from this, only overwork, injuries and excessive stress on the heart.

8. Train at least 3 times a week.

Plan for each workout

Absolutely every workout should consist of a warm-up, the main block and a hitch. Before starting the active part of the workout, you need to run a light jog for 10-15 minutes, then for 10 minutes do ORU (general developmental exercises), which everyone calls stretching. And only then proceed to the main block. A warm-up will warm up the muscles and ligaments, “start the engine”, and minimize the risk of injury. At the end of the main (intense) part of the workout, it is always necessary to do a hitch - 5-15 minutes of light jogging and static stretching: this will speed up the recovery process and relieve unnecessary muscle pain.

Every person who does not have health problems can quickly run any distance. Having received theoretical knowledge, proceed to classes. Don't try to jump over your head. Have patience and the realization that it is not possible to achieve results in 2-3 weeks, everything takes time.

Running 300 meters for the first time and got the best answer

Answer from Lemon[guru]
300 meters is a short distance, you won't have time to get tired, run as fast as you can.
And in order not to worry, work out, run a couple of times.

Answer from 2 answers[guru]

Hey! Here is a selection of topics with answers to your question: Running a distance of 300 meters for the first time

Answer from Yergey Rodionov[guru]
very fast (I'm serious)

Answer from Ўр@н[guru]
when do you run? if you have time, run calmly every morning or evening, get used to it a little, but it’s better not to run fast right away, otherwise the breathing will end and then you will have to crawl to the finish line =), good luck !!!

Answer from AlexGru[guru]
If you run on asphalt and on the plain, then nothing is difficult. I quickly started the first 50m (if you start quietly, you will get tired too), then slow down a bit and roll another 150m to 200m, and then hit all the money at full strength. It should get ugly 20-30 meters before the finish line. And here you need to be a little patient. If in the stadium, then you need to quickly run from the exit from the turn 120 m before the finish line. Be sure to do it before you start running warm-up. And take off everything superfluous before the start - clothes, chains, etc.

Answer from Anyutik crazy[guru]
if you train for less than 6 months-1 year, then start quickly from the start (the first 40 m), then slow down a little and at the finish line again in full. that is, run almost everything in full)) good luck_)

Includes 100, 200 and 400 meters smooth run for men and women, 4×100 and 4×400 meters relay races for men and women.

Physiology

A characteristic feature of the sprint is the functioning of the body in the mode of creatine-phosphate alactate and anaerobic lactate modes of energy consumption. At short distances, the blood simply does not have time to complete the circulation cycle. The time of passage of blood through the systemic circulation is 26 [ ] seconds, and the legs are the periphery of the circulatory system.

Distances

Sprint competitions are held on official competitions(World, European championships, Olympic Games), and are also included in the athletics all-around program. Athletics is a complex sport that includes different kinds disciplines. She is rightfully considered the queen of sports, not without reason, two out of three calls in the motto “Faster, higher, stronger” can be attributed to track and field disciplines without hesitation. Athletics formed the basis sports program the first Olympic Games. Athletics managed to win their positions due to the simplicity, accessibility and, if you like, the naturalness of their competitive disciplines. This is one of the main and most popular sports.

Athletics was able to gain its popularity due to the fact that it does not require expensive equipment to practice. Due to this, athletics could become popular even in countries such as Asia, Africa and Latin America. It is in connection with the wide development, great popularity of this sport, its constantly progressing evolution that athletics received recognition, essentially, all over the world in the second half of the 20th century and was called the "Queen of Sports". For many decades, no one doubted the legitimacy of this high-profile title. Athletics really rules sports world, she is loved and revered in the most remote corners of the planet.

60 meters

Official 60m races take place indoors on a straight section of the 200m or a separate running track segment. Since the race lasts 6-9 seconds, a good starting reaction in this discipline is more important than in any other.

100 meters

It is held at summer stadiums on a straight section of a 400-meter track. It is considered one of the most prestigious disciplines, both in athletics and in sports in general.

200 meters

It is held at summer and winter (less often) stadiums. The distance includes passing one curve and then a straight section. In this regard, it requires certain skills in speed endurance and the technique of cornering without slowing down.

400 meters

It is held at summer and winter stadiums. So-called long sprint. It requires speed endurance and the ability to correctly distribute forces over a distance.

relay races

They are held at summer and winter stadiums. The official program includes 4 × 100, 4 × 400 meters.

Non-standard distances

Non-standard sprint distances, as a rule, are 30, 50, 150, 300, 500 meters, 4 × 200 m relay.

Referee with starting pistol. 1904 Olympics

Technique and tactics

According to scientists, high-class athletes can reach the highest running speed in a segment of 50-60 meters. The task of the athlete is to determine at what part of the distance - 100 or 200 meters - he will develop top speed. .

At sprint distances of 200 and 400 meters (summer stadium), the central lanes 3, 4, 5, 6 out of eight are considered the most profitable. Tracks 1 and 2 are inconvenient due to the fact that the small radius of curvature prevents athletes from developing high speed on turns. Tracks 7 and 8 are unprofitable in that the athletes starting on them run ahead of them for the first 150-200 meters and cannot navigate in terms of speed with other athletes. The most profitable lanes are distributed among the athletes who showed the highest results in the preliminary rounds. This is an additional incentive to show good results in the preliminary rounds.

rules

Selection

Due to the fact that a large number of participants usually take part in sprint disciplines (more than in any other discipline athletics), then the selection has to be done in three or even four rounds (race, 1/4 finals, 1/2 finals, finals).

Start and race

In all sprint disciplines, the start is taken from a low position, from the starting blocks. In terms of distance, athletes run each in their own lane, with the exception of the 4 × 400 meters relay race. At official IAAF competitions, it is mandatory to equip the stadium with an automatic time tracking and photo finish system.

A tailwind can make things a lot easier. Therefore, in sprinting up to 200 m in open stadiums, the tail wind component is taken into account. If it is more than 2 m/s (in the all-around 4 m/s), then the result shown by the athlete cannot be an official or personal record.

False start

On the command “To start”, the sprinters must take a position in the starting blocks, on the command “Attention”, stop all movement and, after firing the pistol, start running. IAAF Rules assume that an athlete's reaction to the firing of the starting pistol cannot occur earlier than 1/10 of a second. If any of the athletes started moving earlier than 0.1 seconds after the shot, then the judges may consider that one or more competitors made a false start. If the starting complex is equipped with a false start detection system, then the indications of the equipment are the basis for making such a decision, and the athlete cannot participate in the race even if he submits an oral appeal.

In order to put the athletes on an equal footing, each pair of starting blocks is equipped with a speaker that transmits the sound of the starting pistol. Thus, the signal reaches the starters in the same time, regardless of the speed of sound and the position of the athlete on the track.

Photo finish and electronic timing

Film camera frame capturing a photo finish

A photo finish is usually used to determine the order in which athletes arrive. For the first time photo-finish (based on photography technique) and electro-mechanical timing was applied on Olympic Games 1912.

The championship is determined by the surface of the body (torso - except for the arms, legs and head with the neck) of the athlete, the first to cross the finish plane. The starting pistol of the judges is connected to the starting sensor of the electronic timing system. Modern equipment allows you to track the time separating athletes with an accuracy of 1/10000 sec, but the final protocols and tables of records and best results include time rounded up to 1/100 sec, and the order of arrival (place) is determined by the smallest value time of the participant in thousandths (ten thousandths) with equal values ​​of the results up to hundredths of a second.

The image of the photo finish in the fully automatic timing system allows you to accurately determine the time that separated the athletes.

Sprinting, or fast sprinting, can be fun. However, being a good runner does not mean just moving your feet quickly and making lightning dashes forward. To become a good sprinter, you need to take care of yourself and exercise regularly. You will need to learn how to properly expend energy and keep the body in great shape. The combination of these three factors will help you develop speeds that you could not even dream of before.

Steps

Training mode

Start with a warm up . Warm up before running. To do this, they usually use a combination of light running and dynamic exercises stretching, and then you can move on to sprint exercises.

Do some exercises. When the muscles are warm and flexible, do some exercises to prepare the heart and the whole body for serious stress. Can be performed running exercises(first you need to run just fast, and then accelerate to sprint speed). There are other exercises that are suitable for sprinters:

Create a workout plan that's right for you. There is no perfect plan that fits everyone, as each person has their own needs and schedule. However, ideally, you should set aside at least three days a week for speed work and at least two more days for strength training. Below is an example of a training schedule:

• Monday (work on speed): run ten times 80 meters (i.e. run 80 meters 10 times, resting 2 minutes between races), run six times 70 meters, run four times 60 meters, run three times 20 meters and once 100 meters.
• Tuesday (day power loads) : go to the gym and work out all the muscles. Try to give a load on all the muscles - all of them will be useful to you in running, especially in sprinting.
• Wednesday (work on speed and endurance): Run four times 300 meters. It is important to give your all in these exercises. They strengthen your heart, so you can run much faster.
• Thursday (work on speed is not in full force): run five times 200 meters, three times 100 meters, two times 50 meters.
• Friday (strength day): go to the gym and increase the load. When you feel that you know how to use the simulators, increase the load. When the body gets used to certain actions, it copes with them more efficiently, that is, a person has to make less effort, and a plateau sets in - a stage when there is no visible progress. To prevent this, make your workouts as varied as possible.
• Remember to warm up before each workout and cool down after.
• Rest on the weekend. Your muscles need time to rest and recover.

Work on technology

Try running on your toes. Although there is no clear data to support the effectiveness of this method, many believe that tiptoeing helps you move faster. The less time your foot is on the ground, the better.

Take more frequent steps. It may seem that long strides mean faster running, but this is not true, because you cannot move forward while your feet are in the air. Short steps will allow you to develop great speed(with the right technique).

• When you do big step, you lose the composure of the body. One leg comes forward and works as a brake for the whole body. You then need to shift your body weight onto your foot, which results in a bouncing motion that slows down your speed.
• If you take normal size steps, you will tire more slowly.

1. Lean forward slightly. Just two degrees of lean can separate you from a brilliant sprint.

   • This does not mean that you need to transfer all the weight forward and try not to fall. It will be enough to lean slightly to be able to move faster without losing balance.
   • It is also important not to lean back. When approaching the finish line or looking back at your opponents, you can lean back slightly or look up, which will change your body position. It will also slow you down. It's better to look back when you reach the finish line.

2. Use your hands. Hands can push forward if you know how to move them correctly. They have to work with your legs, and this will allow you to run faster.

   • Bend your knees at a 90 degree angle. Relaxed fists should reach the chin and come back at the expense of the elbows.

3. Run as far as you can. Never slow down while sprinting. If you are moving at less than the maximum speed, you are wasting valuable time. If you feel like you need to slow down, pull yourself together and fight that thought. If that doesn't work, reduce initial speed. You must reach the finish line with greater speed.

   • If you are competing, a slow start can be a psychological reason to speed up. Runners who start with high speed and tire quickly, sometimes thinking that they have already won, and do not expect to be overtaken by someone who was first in the tail.

4. Eat well. It is very important to follow the recommendations of nutritionists - this will be useful. However, athletes have special nutritional needs.

   Drink plenty of fluids. You will lose fluid through sweat, so you will need to drink more to keep your body hydrated. If you train in the sun, the importance of water increases.

   • You should drink half a liter of water for every 500 grams of weight that you lose during a workout. Weigh yourself before and after your workout so you know how much water you should be drinking. For example, a football player can become lighter by 2.5 kilograms per training session only due to fluid loss.

5. Exercise regularly in the gym. Competent training with the use of strength training equipment with correct breathing can increase your speed, so you should go to the gym at least twice a week.

   • Strength training that pushes you to your limits (but where your muscles don't tremble and withstand stress) will prepare your muscles for running, increase their size, and build endurance.
   • All gyms are different, and the simulators are different everywhere. Look for machines that will help you work your legs.
   • Do not overwork yourself as this can lead to injury. Increase the weight of weights gradually.
   • If you are not sure you are ready for strength training equipment in the gym, start exercising at home.

6. Work on your leg muscles. Of course, it is the leg muscles that will help you develop greater speed. Find a machine that will allow you to work out all the muscle groups of the legs. Do the most different exercises: jump from squat, lift weight with leg muscles. There are many exercises with dumbbells that will strengthen the legs:

   Work your abdominal muscles . It will take a long time to strengthen the abdominal muscles, but strong core muscles will make training easier, so you can succeed. In addition, developed muscle corset help you avoid injury.

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 for improving 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 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 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 a 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 reducing 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 your extra clothes. Extra layers, belts, gadgets - take them off at this point. Less clothes and devices on your body - more speed.