Content

• Steps
• Advice
• Warning
• What you need

Running is an activity that almost anyone can do. However, running faster is a challenge! Running fast requires persistent training, high concentration, determination and order. Many people feel very tired early in the race. But with just a few running techniques, you can dramatically improve your speed. So if you are ready to explore these techniques, read the article below.

Steps

Part 1 of 5: Getting Started

1. 

   Determine your current running speed. Before you can increase your speed, it is important to check your current speed, so you can accurately measure your progress. Use a stopwatch to measure how long you will be running 1-2 km. Whether the time you score is 8 or 16 minutes, once determined it can be improved!
   • This is why the track at a stadium is so convenient, because one lap of the track is usually 400 meters, so you can easily determine your speed.
   • If you have no permission or are unable to use the track, measure exactly one kilometer on a stretch of road, then use it to measure your running time.
   • You should also try to count your steps per minute. This can be done by counting the number of times your right foot hits the ground while running per minute using the stopwatch. You need to try to double this number when you increase your running speed.

2. 

   
   
   Find a good location. Find a run around where you live or a flat 400 meter track to practice running. The track is ideal for runners who are just beginning to step into speed improvement, as it has a standard length of 400 meters, thus allowing you to easily measure your progress. A flat and congested road can also be a good choice.
   • Schools in the area also regularly open training grounds to the people around them, and running there is also convenient if you don't have a chance to run in a career run.
   • If you find running on the track inconvenient, the treadmill in the gym or any flat road with few cars is a place to try.
   • Avoid winding or bumpy roads that may interfere with your running. For example, an uneven street can make your running uneven.

3. 

   
   
   Make a specific schedule. Improving your running speed will take discipline and sacrifice, so you need to have a specific, realistic exercise schedule and try to stick to it. You should run at least 4-5 times a week, varying your distance and running intensity.
   • Doing so not only helps you keep track of your progress, but also allows you to gather specific numbers such as: Is the running speed maintained? Did you run faster, or did you reach the speed you wanted?

4. 

   
   
   Set goals. It's important to have a specific goal in mind when you're training to run faster. Having a goal will give you more motivation and you will force yourself to work harder to achieve that goal.Whatever your goal is, in addition to posing a challenge for yourself, you should also consider the feasibility of that goal.
   • You can set a goal like running a certain distance in a specific time, for example, your goal can be completed 1 km in 15 minutes.
   • Alternatively, a goal can be set in a way that increases the number of steps taken per minute. The average number of steps taken per minute for the world's fastest runner is around 180 steps.
   • To determine the ideal goal for you, try running for 60 seconds with your right foot on the ground. Then take the number twice the count as your goal!

5. 

   Use the right utensils. Although items such as shoes and clothes will hardly increase your running speed, they can definitely help you feel more comfortable and lighter. Nowadays there are many types of running shoes that focus on giving the user the feeling and movement of running barefoot.
   • Light, breathable clothing can also help you feel more comfortable, both physically and mentally.
   • You can also invest in a high-tech watch that measures your exact run time, while also measuring distance, speed, calories burned and heart rate.

6. 

   Partner. Inviting someone to join your new exercise plan can be one way to boost your motivation. Whether that person is training together or just supporting as a personal trainer, having someone else work together ensures that you don't give up and can even provide a healthy competition.

7. 

   Give yourself a spell. If you're struggling with yourself or trying to stay motivated to run faster, creating an inspirational spell that you can repeat to yourself while running can be helpful. Even if the spell is a bit silly, as long as that brief statement can give you some motivation, that's fine.
   • Consider something like "you're running too slow" or "running fast" - or whatever you can think of!
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Part 2 of 5: Going forward!

1. 

   Break your daily limit. To help increase both speed and endurance, you need to push your limits and your training habits up a bit. If you have been doing an exercise for the past few months, your body will consider it a habit, or in other words, you've reached saturation. It's time to push your limits and try something new!
   • Use a treadmill. Using the treadmill is a great way to practice running at a higher pace. The running table will push you forward while maintaining your speed, thus accelerating your pace. To get the most out of it, set the machine at a speed slightly higher than you are comfortable with and work hard to keep up with that speed. This will make your legs and muscles work at a higher speed, even if you're not on a treadmill!
   • Try taking a cycling class. Cycling class can help increase your footsteps while running by pushing your hips to swing at higher speeds. Cycling class will also help you plan your workout and is a great option.
   • Skipping. Skipping improves cardiovascular performance, weight loss and coordination, and also trains your body to feel your weight when your feet strike the ground. Combining 30 minute rope skipping with a weekly exercise schedule can help improve your running speed.
   • Try yoga. For those who want to do light exercises that still help with running, you should try to join yoga class 2 times a week. Yoga helps you increase endurance, helps with running and reduces muscle recovery time, which are essential in speed training.

2. 

   Improve your posture. Maintaining a good posture while running helps ensure that your body is working as efficiently as possible, increasing your running speed, as well as preventing injuries. You should run naturally and comfortably, trying to limit feelings of tension or stiffness. Here are some tips on correct running posture to help you stay in shape:
   • Keep your head and eyes straight ahead. Avoid looking down at your shoes or pointing your chin up, as this will not straighten your neck and back.
   • Keep your arms at a 90 degree angle, rotate them back and forward gently to push your body forward. Do not hold fists tightly or bend your shoulders or press your arms close to your body. If you feel like you have any of the above, relax and shake your hands to relieve stress and get back into position.
   • Your hips should be straight forward, upright with your torso and shoulders.
   • Your foot position will vary slightly depending on your running style. Sprinting will need to lift your knees quite high to reach top speed. However, for most athletes, trying to run faster than normal speed doesn't need to lift the knee too high. To increase speed, one of the simplest ways is to increase your number of steps, and slightly raise your head. Your feet should land just below your body.
   • The knee needs to be flexible when your feet are on the ground so that it can flex naturally.
   • Ground with the back half of your foot before your toes touch the ground to transition to the next running step. A good and fast runner thanks to the lightness of the feet and the flexibility of the running step.

3. 

   Try the fartlek method. "Fartlek" is a Swedish word meaning "speed game", which is becoming more and more popular with people trying to run faster. The essence of this approach is to change your running speed in random intervals while running. With fartlek, you can run at a jogging speed for a few minutes, then sprint for a minute before returning to your previous pace.
   • Fartleks is a very flexible training method where, when exercising, you can decide how much to run, sprint depending on your mood for the day. For best results, you should try to incorporate fartlek runs every 40-60 minutes.
   • Most athletes do not use certain methods, nor do they measure the exact time when practicing fartlek. Many times, runners will decide to sprint when they choose a specific destination such as a telephone pole or fire hydrant. The length of the sprint is entirely up to you.
   • It is important to take at least 10 to 15 minutes at a moderate pace for your body to get used to before trying to run fartlek. Since you need to make sure that your muscles are stretched enough to respond to the speed and your body trains with the right intensity, otherwise you may have to deal with some muscle pain today. after.

4. 

   Running on hilly terrain. Running on hilly terrain has been shown to get you running faster over time, so you should definitely incorporate it into your training schedule. Running uphill can be difficult at first, but after a while getting used to it, you'll find it much easier to run on a flat surface, and you'll run faster.
   • Running on hills is also great for your body, as they help you achieve high motor intensity, while reducing the shock of landing on flat surfaces.
   • To really get more intensity, you can try sprinting up hills. You can do this by running up a steep hill at a maximum speed you can sustain for 30-60 seconds.

5. 

   Learn to breathe effectively. Breathing properly can increase both your running speed and stamina. This is because breathing deeply will add more oxygen to the bloodstream, giving the muscles more energy to keep moving. You should inhale and exhale using both your mouth and nose. When inhaled, try to inhale through your abdomen.
   • Breathing in the abdomen helps to breathe deeper, and if done correctly, it will blow the stomach up like a balloon as you inhale, and fall down on exhale. When you inhale your chest, like most inexperienced athletes, you will tend to take in deep breaths (limited oxygen intake) and hunched over (wasted energy).
   • While running, try to match your breath with the run. This helps to increase the strength of the diaphragm. To start matching your breath with a run, inhale for two steps (right, left), then exhale for the next two steps. Once the diaphragm grows stronger and you can breathe deeply, you can extend this breathing to one breath for every four steps.

6. 

   Please look straight ahead. Something as simple as looking straight ahead while running can really speed up your run. Some athletes tend to look down their feet or look around during a run. For runners for entertainment or sightseeing this can help them achieve their goal, however, for serious runners, they always focus their gaze forward about 20 to 30 meters.
   • This is especially useful for athletes who want to enter the competition as it keeps them on the finish line!

7. 

   Weight loss. Being in good shape doesn't have to be about the desired weight. Especially if you are eating a lot to make up for an intense workout schedule. It is important to understand that the overweight you are, the more effort it will take you to complete the track. It may be as little as a few pounds to a few pounds, but losing extra pounds can help you not only run faster but also last longer.
   • Of course, the fast-paced diet is not an option for those on a high schedule. However, it can completely provide you with adequate nutrition. In fact, changing your eating habits can allow you to lose weight and Provides the extra power needed to run a little faster.
   • For healthy weight loss, increase lean protein meats like chicken, turkey and fish oil in your diet, and combine them with a small portion of healthy carbohydrates like brown rice, whole grain bread, and pasta. from barley. Eat plenty of fresh fruits and vegetables to increase feelings of fullness while adding calories. If desired, bring a snack like a banana, low-fat yogurt, some almonds or raisins.

8. 

   Listening to music. Although some people don't like listening to music while running, studies have shown that people who listen to music while running have a significant increase in energy, especially with music at high tempo.
   • Try to choose songs with the right tempo for the speed you are trying to achieve. While listening to these songs, your body will automatically fall into the rhythm of the music and your speed will increase without you realizing it!

9. 

   Record your running. Keeping a training log is a great way to keep track of your progress and give you extra motivation to keep going when needed. After each run, take note of your time, average speed, distance traveled, weather conditions and how your body feels during the run. Such detailed note-taking helps you track and see how certain conditions affect your time and running speed.
   • If you record that your knee is overworked, you will know when to rest and can avoid any risk of injury.
   • From these notes, you can also easily see that your workout cycle is repeating and maybe it's time to make some changes like combining exercises, a workout schedule. new or more speed practice.
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Part 3 of 5: Recharge

1. 

   Stay healthy. Running fast isn't just the result of more exercise. You may want to turn this exercise into a full body experience by maintaining a proper diet, drinking enough fluids, and keeping your whole mind and body in balance. A healthy diet is essential for athletes, with intense exercise can be harmful to your body. It is important that you compensate for the calories burned during your workout with healthy foods, nutritious vitamins, so that you will always be in the best state of your best. friend.
   • Eat plenty of chicken, lean beef, eggs, and dairy products like milk and yogurt. These foods are high in protein, are an essential energy source for runners, and also provide a lot of iron and zinc that help support the production of red blood cells and protect the immune system. . Calcium from dairy products also helps strengthen bones.
   • Eat a protein-fortified whole grain for breakfast. That will help you start your day with a feeling of fullness longer. The good carbohydrates will also provide energy, so whole grain crackers are a great choice when you want to recharge before, during, and after running. A small amount of whole grain rice and pasta with lean meat and vegetables makes a delicious dinner too, it's a great combination!
   • Try to eat five servings of fruits and vegetables each day. Fruits and vegetables contain good vitamins, nutrients and carbohydrates that can keep you full throughout the day without the need for extra calories. However, don't peel fruits and vegetables, as the peel is the most nutritious part! You should also try to change the colors of the fruits and vegetables when you eat them, as the colors of different fruits and vegetables are the result of differences in antioxidant pigments. For example, tomatoes are colored from lycopene, while sweet potatoes are yellow due to beta-carotene!

2. 

   Drink a lot of water. Runners need to drink enough water, both during and in the middle of a run, dehydration can reduce oxygen supply to the muscles, making you run slower. However, contrary to popular belief, drinking eight glasses of water a day may not be the best way, and can even cause water retention, and sometimes lead to dangerous cases. To determine how much water you should drink in a day, follow the formulas below:
   • For men: Men should multiply their body weight by 20 ml to find the optimal amount of water they need each day, runners should drink a little more to replenish the water lost from sweating.
   • For women: Women should multiply their body weight by 18 ml to get their optimal amount of water during the day, runners should drink a little more to replenish lost sweat.
   • Even if you bring a water bottle dedicated to vegetarian use, do not feel heavy with having to drink water continuously. Current research recommends that you drink only when you are thirsty - no more, no less.

3. 

   Avoid sweets and greasy foods. Snacks and candies can provide instant energy, because they are high in sugar and fat, but they can quickly have effects that make you feel sluggish. Consuming foods containing natural sugars and fats for energy will not have negative side effects.
   • If you are really craving a sweet tooth, eat a banana, which is full of natural sugars that can help you feel fuller and more energetic than a chocolate bar.
   • If you are craving greasy foods, eat a tablespoon of peanut butter, eaten alone or spread on top of toast.

4. 

   Drinking coffee. It is said that coffee should not be consumed before running because coffee is a diuretic, thus increasing the risk of dehydration during running. However, studies have shown that drinking a cup of coffee or other caffeinated drink before a run can actually give runners breakout speeds. This is great news for coffee enthusiasts, but you need to keep your coffee consumption in moderation.

5. 

   Rest much. In addition to eating well, drinking enough fluids and exercising effectively, you also need to make sure your body is fully rested. Forcing your body to work too hard can lead to exhaustion and injury, which can take you off for a while.
   • To prevent this from happening, make sure you give your body a day or two of complete rest. If you like, you can do low-intensity exercise like walking or yoga on such a day off.
   • You should also get enough and deep sleep at night, as research has shown that athletes who have a habit of getting enough sleep tend to react faster and finish the race earlier.
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Part 4 of 5: Stretching

1. 

   Stretch your muscles before you run. Stretching is a great way to increase flexibility, improve performance and reduce the risk of injury while running. Compared to traditional static stretching (stretch and hold), dynamic muscle relaxation (which incorporates movements) has been shown to be more beneficial for runners and athletes, as such stretching will help the body be more active.

2. 

   Leg lifts. Swing one leg to the side as far as possible then rotate, and then rotate in front of the pivot leg, as far away as possible. Repeat this ten times with each leg.

3. 

   Imitate the lead soldier. Keep your back and knees straight, and go forward, lift your legs straight forward like a parade, and push your toes towards you. Too easy, right? Do this for ten consecutive reps with each leg.

4. 

   Heel kicks. While standing, walk, bend your legs deeply backwards and try to let your heels touch your buttocks. If you find this move too easy, do it while running. Do it ten times with each leg.

5. 

   Leg presses. Step forward a long stride, and keep your front knee in line or back to the back of your toes, lower your body by pushing your back knee toward the ground. Try this pose for walking. Maintain an upright position throughout the leg compression, holding your stomach tight for maximum effect. Again, do ten reps on each leg.

6. 

   Do a crunch. The flexing point is your butt. Put your right leg behind your left ankle. Keeping your legs straight, press down on your left heel, and then bend over. Repeat ten times with each leg.

7. 

   Perform flattering movements. Raise your left leg up like you are tossing a hacky sack, knee flexed. Use your right hand to touch the cheek in your left foot without bending your hand forward. Repeat ten times with each leg.

8. 

   Plank. Plank exercises are a great way to train your endurance, helping to strengthen both your abs and back muscles. To do a pushup: face down, hands on the ground level with your head. Lift yourself off the ground on your toes, and stop with your elbows and hands on the ground. Your back should form a straight line from head to toe. Tighten your center of gravity so that your buttocks don't stick up or down. Hold for a minute, then slowly lower your body. Do it 15 times.
   • Single leg swing: for more effective push ups, move each leg one at a time: Lift one leg up almost parallel to the ground, bring that leg outward and keep it parallel to the ground, then Return to the starting position, and work with the other leg.
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Part 5 of 5: Practice with Friends

1. 

   Ask a friend or family member or someone else to help you achieve this. A companion and a little bit of competition can be a great source of motivation to keep trying. There was also an opportunity to check on each other.

2. 

   Encourage your friends to run to motivate yourself. For example, if you say that you are too tired or bored, your friend will challenge your excuses. In return, encourage your companion. Make a small agreement to motivate each other at all times.

3. 

   Exercise as a habit as stated above. Try daily exercise as a habit.

4. 

   Find another way to get your friend to join. Just in case your friend or family member doesn't want to run with you can you convince this person to come with a bike. This can be a great way to exercise for both of you without having to spend too much effort on your best friend. advertisement

Advice

• When you get tired at the end of the race, try to concentrate and swing your arms. Faster gloves also make your feet run faster!
• Always focus on the goal.
• Start up before you run.
• Before you start running, jog on the spot to warm up.
• Remember to keep your head and eyes straight ahead.
• If you run long distances, don't run as fast as you can! Please keep your strength to be able to finish all the run.
• Wear a heavy backpack on your shoulder and sprint. Then take off the backpack and sprint.
• Before you decide to add running to your daily schedule, you can try another sport like skiing or snowboarding to strengthen your calf muscles.
• Make sure your running shoes are still good. You can check to see if they need replacement by flexing your toe toward the toe of the shoe. If the toe bends relatively easily, you'll need a new pair of shoes.
• Race against a friend outrun you. Do this about 2-4 times a week and then race the person again to see if you are making progress.
• Make sure you breathe properly. It will take up all your energy and energy if you breathe incorrectly.

Warning

• Even if you are thirsty while running, you should not drink too much at once as it will cause pain in your side. Instead, take small sips. Don't steep the entire water bottle down at once, as this will degrade your performance.
• Don't push your body too hard in the beginning days, remember that each individual has his or her limits and no race is more important than your life.
• As with any exercise program, if you have any medical conditions, you should see your doctor for advice on what to avoid before starting a workout.

What you need

• T-shirt / pullovers. A dedicated t-shirt is a good idea for serious runners.
• Something to keep hair neat. Examples: tie your hair in a ponytail (with a hair tie), a sports headband, or cut your hair neatly.
• Too much water
• Have confidence and have confidence in yourself
• A clock bruises now
• Running shoes
• Fitness-specific pants (some sport pants can burn your thighs if you rub your thighs too much)