For your run to become faster, you need to work on three main components at the same time: strong push, correct form and good stretching.
With a powerful push, you will be able to take more steps in the same amount of time, good stretching is necessary to increase stride length, and without good technique, you will not be able to properly direct the energy of the whole body.
It is necessary
- - platform 50-60 cm high;
- - platform 15-20 cm high;
- - vertical support;
- - mirror;
- - gymnastic mat;
- - towel.
Instructions
Step 1
Develop power in your push with plyometric exercises. They force the muscles to work harder and promote the active growth of muscle fibers. The simplest exercise is to overcome the training distance on one leg. Push powerfully, sharply, try to cover the distance as quickly as possible with long jumps. Change the jogging leg through repetition. Do 3 sets of 10 reps. Rest between sets for 5-7 minutes. Stretch when resting.
Step 2
Stand sideways to a low platform. Bend your legs slightly and jump sharply over the platform, help yourself with your hands while moving. Now you are standing on the other side of the platform. Do not linger, perform the reverse jump, as soon as you touch the ground with both feet. Pull your knees as high as possible while jumping. Perform jumps for 30 seconds. Do three sets with a 1 minute break in between.
Step 3
Stand on a high platform. Jump down gently with both feet to the ground, and immediately, without stopping, jump sharply as high as possible. Work actively with your hands and pull your knees up to your chest. Land on bent legs. Climb back to the platform and repeat. Perform 3 sets of 10-12 jumps.
Step 4
Be sure to include interval running in your workout routine. This is a type of training run with alternating maximum acceleration and movement at an average pace. Depending on your speed endurance, perform 5-8 accelerations of 60-100 meters. Run at a medium pace until you regain your breath.
Step 5
Running is the most natural movement for a person. Most runners will easily get started moving correctly during exercise. The main problem for beginners is correct hand movement. Stand in front of a mirror. Relax your shoulders and straighten your back. Then bend your arms at right angles at the elbows. Start moving your arms at a 45-degree angle to an imaginary line through your shoulders. Do not raise your arms high, do not spread your elbows, and make sure that your shoulders remain absolutely still.
Step 6
Gradually increase the speed of your hands, make your movements more powerful. At this moment, it is very important not to clench your fists tightly, as this instantly leads to the enslavement of the shoulder girdle, and he begins to be involved in movement. Hold your hands as if you have a butterfly in each palm that you are afraid to crush. Exercise your arm movements every day for 10-15 minutes, until you bring them to automaticity.
Step 7
Some runners try to artificially lengthen their stride. This does not allow you to speed up the run, but it violates its kinetic orientation, since in this case you will move, as if jumping. If you push hard, your stride itself will become longer as the flight phase increases. Be sure to stretch your thigh and calf muscles so that nothing gets in your way.
Step 8
To stretch the front of your thigh, stand near a stable support and rest your right hand on it. Grasp your left ankle with your left hand. Pull the heel of your left leg towards your buttocks, bringing your knee back. Keep your back straight. At the point of maximum lift, slightly swing your leg with an amplitude of 25-10 cm. Change your leg.
Step 9
Sit on a gym mat. Stretch your straight legs in front of you. Keep your knees and heels together. Grasp your heels with your hands and tilt your body forward. Try to touch your knees with your chest, not your forehead - your shins.
