Running is a cyclical exercise, the full cycle of which is a double step. While in race walking, the cycle element is double support, in running it is the phase of flight that occurs when the pushing leg is pushed off the surface (treadmill). To improve your running speed, you need to try to shorten this phase.
It is necessary
- - sportswear;
- - sport shoes.
Instructions
Step 1
The length of the running stride is individual for everyone, it should provide the athlete with the opportunity to relax even during the fastest running. The speed is influenced not by the length of the stride, but by the repulsion process itself - it is on it that you learn to spend a minimum of time.
Step 2
To maximize your running speed, use the following technique. Put your feet on the track very quickly, but at the same time soft and springy - this is necessary in order to instantly push off the support with the maximum possible force
Step 3
Bend your elbows at a right angle and move them in the rhythm of movement forward-inward, backward-outward - this will significantly increase the aerodynamic properties of the body. It is the amplitude of hand movements that should set the running speed.
Step 4
Observe the correct torso slope. For maximum speed, lean your body forward slightly. Remember that a large slope, although it contributes to an increase in repulsion, still slows down the extension of the swinging leg, as a result of which the speed decreases. The degree of incline of the body is individual for each runner, it directly depends on the type of physique and the level of physical fitness.
Step 5
Apply special training schemes aimed at developing speed endurance. The most effective is the interval method - alternating fast running with rest, the role of which is played by slow jogging or brisk walking.
Step 6
The sections for fast running can be of various lengths - from sixty to two thousand meters (depending on the fitness of the athlete). Such an exercise develops aerobic abilities, forces the body to cope with oxygen debt, to look for energy reserves. In addition, the correct positioning of the leg is practiced, muscles develop, the frequency and length of the running stride increase, which together leads to an increase in running speed.
