You've been running for a long time. Jogging has entered your life, and you are well aware of the benefits of these exercises. But over time, you want something new, for example, to run more distance in the same time. In short, you want to run faster. What to do to increase speed endurance?
It is necessary
- Step platform or low stable bench
- Running shoes
- Mirror
- Chair
Instructions
Step 1
Make sure your shoe meets the new requirements before starting your speed exercises. The higher the running speed, the stronger the shock load on the joints and spine. Your shoe should now have cushioning chambers not only under the heel, but also under the forefoot.
Step 2
Do not increase your running speed by trying to artificially lengthen your stride. You will just bounce as you run. The step size depends primarily on the pushing force. Be sure to add stretching exercises to your warm-up. Sometimes it’s not enough to stretch the hip flexors and extensors when running fast.
Place your feet one step-width apart, right in front, left in back. The right foot is facing straight, the left foot is turned at right angles to the direction of travel. The right knee is bent. Grasp your right thigh with your hands and pull your torso towards your right leg. Slowly transfer your weight to your left leg and bend it at the knee. Repeat for the other leg.
Sit on the edge of a chair with your right thigh. The left leg can swing freely. Place your hand on your left ankle and pull your heel towards your buttocks. Keep your back straight. For stability, grip the chair with your right hand. Repeat for the other leg.
Step 3
Another mistake that is not noticeable when running slowly, but immediately catches the eye when you start to run faster. This is the wrong work of the hands and the enslaved body. If your shoulders are tense, then the whole body will turn to the sides as you run. Consequently, the forward movement of the whole body is replaced by the rocking of the body.
Stand in front of a mirror. The shoulders are relaxed. Bend your elbows at right angles. Do not clench your fingers into fists. The tension in the hands is transmitted to the entire shoulder girdle. Imagine holding butterflies in your fingers. Start working slowly with your hands. Maintain the angle at which your elbows are bent. Control in the mirror so that your shoulders and the entire upper body are stationary. Gradually increase the pace and intensity of your hand work.
Step 4
To increase the strength of the push when running, you need to perform exercises on the technique - this is jogging with a high hip lift and jogging with an overlap of the lower leg. We all performed these exercises at school in physical education lessons. It's time to remember them and perform them efficiently. Raise your hips high to the level of your waist. Keep your back straight. Hands work with effort. When running with a shin overlap, try to hit your buttocks with your heels. The body is slightly tilted forward, the work with the hands is very intense. For maximum effect, do these exercises while you run. For example, run with a high hip lift for 1-2 minutes, then run calmly for 5 minutes, restoring breathing. Do a running exercise again - running with an overlap of the lower leg, and again a quiet run. There are 6 - 8 such sets.
Step 5
Another exercise that helps develop pushing power is bounce exits. Stand facing a step platform or bench. Take a step with your left foot on a dais and push hard with your right foot. At the same time, push off the platform with your left foot and jump. The right leg should bend at the knee and rise to hip height. Land with two feet on the platform, then descend to the ground, first with your right foot, then with your left. Help yourself actively with your hands. Perform 15 to 20 sets, then change legs.
Step 6
Include interval running in your workout. During interval running, you vary your speed from medium to very fast. For example, run very fast for 3-4 minutes, then go slow for 7-8 minutes. Repeat the cycles several times. Increase your fast run time. Gradually, your speed endurance will increase, and you will be able to run for a long time at a fast pace.
