Running fast can significantly increase the amount of calories you burn. With an increase in speed of only one kilometer per hour, energy consumption increases by about 40 kilocalories in half an hour. In addition, it is a fast run that gives an unforgettable feeling of flying above the ground, even if this flight lasts only a second, from one step to another.
It is necessary
- - running shoes;
- - mirror;
- - bench;
- - light barbell or dumbbells.
Instructions
Step 1
If you decide to learn to run fast, you need to re-evaluate your running shoes. The faster you run, the more impact your joints will experience. Now you should only use special running shoes with a good instep support and air chambers under the heel and toe.
In addition, running shoes have special protection for the toe, which is very important when running on cross-country running.
Step 2
Do not try to increase your running speed by lengthening your stride. This will cause you to move by jumping. This increases calorie expenditure, but is not at all conducive to running fast.
Step 3
To run fast, you need to increase your push force. To do this, do jumping exercises such as jumping onto a bench with both legs at the same time or jumping onto a bench with a change of legs.
The main requirement is that the exercise should be performed at a fast pace, without delay on the bench or on the ground.
Step 4
Jumping with weights also helps to increase the kick power of the legs.
Take a light barbell or dumbbells. Place the barbell on your back in the region of the seventh cervical vertebra, press the dumbbells to your shoulders. Squat slowly until full squat. Then jump sharply as high as possible. Try to keep your feet off the ground at the same time.
Simultaneously with the jump, you can throw dumbbells up on straightened arms. Do not lift the bar up.
Step 5
The correct running technique is very important. To do this, do exercises such as jogging with high hips and jogging with an overlap. Both exercises are performed at high speed and maximum amplitude. Try to practically reach with your knees to your chest, and your heels to your buttocks. Run at least 60 meters doing both exercises, alternating with running at a calm pace.
Step 6
Running fast is impossible without good hand work. If you use your hands incorrectly, the body will sway while running, limiting the overall forward movement.
Step 7
Stand in front of the mirror. Relax your shoulders. Bend your elbows at right angles.
Work actively with your hands, imitating their movement while running. Make sure that the shoulder line remains stationary. The angle of bend in the elbow joints should not change. Ensure that during active work of the hands, the body does not unfold after the hand. Only the shoulder joints should work.
