speed does not matter much when it comes to running and its benefits. As soon as you get out of the house, run, enjoy nature and burn calories, it will be enough to increase energy, burn fat and improve the overall health of the body. Sometimes you may want to run only a few kilometers, sometimes only a few minutes, sometimes at high speed, sometimes at low speed, in any case you can enjoy the unique benefits of this sport.
Despite all this, speed can be a very important factor in this sport. The faster you run, the better you can get in the shortest time, increase your endurance and strength, burn more calories and lose weight faster. If you are a runner, you have probably seen the result of speeding up.
Speeding up is a sign of progress. But sometimes you may not see any progress and see that your speed does not exceed a certain limit. This is especially important if you are into competitive sports or want to improve your athletic performance.
It does not matter what your goal is in running; Maybe you are a professional and competitive runner, maybe you want to set a record, maybe you do sports like football and you want to improve your performance, maybe you are just a simple runner who wants to run faster, in any case you may be looking for ways to increase speed Be your own run.
In today's post, we'll look at ways to do this. Join us as we explore two effective training methods and see how we can run faster.
How can we run faster?
There are several ways to increase your running speed, and the key is to use the ones that are right for you and compatible with your body.
Before you try to increase your speed, there are some important things to keep in mind. For example, be sure to warm up before exercise, run regularly, eat well before and after running, wear proper shoes, run on the right paths and surfaces, and pay attention to your body's reaction. To begin with, your goal should be to walk at least 180 steps per minute, meaning that each of your feet should hit the ground about 90 times while running. Although your goal is to run fast, remember not to sacrifice your proper body shape for speed. When running, keep your chest high, your body straight, and your arms bent at a 90-degree angle. Try to run fast but do it right. Because if you do not have the right form and tone, not only will you not achieve the speed you want, but you will also be damaged and you will destroy all your achievements.
your goal must be long-term and you must be patient. There is no problem if you run slower at first and increase your speed after a few weeks or months. If you stick to your schedule and exercise regularly, you can get faster over time and not expose yourself to injury. Now that we have all the points we have made, here are two ways to increase your running speed.
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1. Hill and uphill running
Hill running is a great sport for any runner. Experts suggest that everyone do this and reap the benefits.
You can start by running simply, then after the session for 5 to 20 seconds on the hill and uphill And run with a lot of pressure. Even this short time will be enough to get results and increase speed. You can increase endurance and muscle strength by running on a slope. When your muscles work up to the pressure of the uphill, they become stronger and can work better on flat surfaces. Maintain their proper form. When you run uphill, your legs are directly under your body, as if your body is leaning on a hill. This form is perfect for running. So, by running fast on the hill, you can both increase your speed and practice the proper form of running.
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2. Fast and Explosive running Training
Fast, periodic, and explosive workouts can also increase your speed. You can increase your body strength in a short time by using the method of periodic and tension training. This method, which includes short and moderate periods, has many benefits, including improving cardiovascular health, increasing fuel and calorie burning, strengthening muscles, and increasing life expectancy.
You can do this in one session. Exercise includes 10 minutes of running at a normal speed and 30 seconds to 2 minutes of fast running and do the work periodically. During the intense period of your training, you should run at a speed that makes it difficult for you to speak. After an intense period, run slowly for 2 minutes for the body to recover. Then repeat this cycle 4 to 6 more times. If your body is not compatible, you can do less of this cycle. At the end of the day, take a slow 10 minutes to cool down.
Keep in mind that rotating your legs quickly is very important for running fast, and you should not take long steps. That is, try to hit the ground with your feet as fast as possible. By doing this, you can put more pressure on the leg muscles and also reduce the risk of injury. Apart from this, running faster becomes much easier.
Doing fast exercises for a certain period of time can also increase the speed of the body. Rapid training, unlike periodic and stress training, involves longer and more challenging periods. To do this, you have to run at high speed for 20 to 30 minutes and try to maintain this speed. It should be fast enough to allow you to say a complete sentence, but you can not converse well. Also, stick to the same 180 steps per minute so you don't put too much pressure on yourself.
Another solution is to do explosive running. To do this, you must have a specific route and run at a constant speed, but suddenly run part of the route at an extremely high speed. That is, for a few meters or a few minutes of running, suddenly use all your energy and run explosively.
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This method is somewhat similar to intermittent and stress training, but it puts more pressure on the body and you also have to use your maximum strength.
Can you run faster? Have a negative effect on health?
running fast, despite all its benefits, also has its risks. Increasing the speed of running can put more pressure on the musculoskeletal system, so you need to work more carefully and patiently to reduce the risk of injury.
Because running fast leads to increased strength It affects the legs, the muscles and joints of the legs are always exposed to injury. First you need to warm up and prepare your body, that is, run more slowly and pay attention to the proper shape of the body. Also, do not increase the number of your workouts. Experts suggest starting with just one or two sessions of 15 to 20 minutes a week and never doing more than three intense sessions a week.
You can still run a regular, low-speed run a week But you should pay attention to your body and its reaction and do not put too much pressure on yourself. In addition, you can consult a doctor and sports coach to prevent possible risks and injuries.
If you have a specific illness or problem, be sure to consult a doctor so that your condition does not become more serious. Do not forget that safety is your priority and never go to extremes in sports. By following these tips, you can greatly prevent the dangers of exercise and jogging.
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You can prevent many diseases by running, including heart attacks, strokes, cancer, Alzheimer's and Parkinson's. The interesting thing is that the faster you run and put more pressure on yourself, the more positive results you will get.
If you exercise and run regularly, you will see progress and increase speed. But this increase in speed may eventually lead to a stalemate and not exceed one size. If you want to run faster and do better in competitive racing, you will no doubt be looking for a way to increase your speed. Was. By doing these exercises, you can increase the strength, power and endurance of your legs to function better and move your body faster.
However, these exercises and increasing speed may lead to injury. . Therefore, be sure to pay attention to what we have said and consult a specialist doctor and sports coach before doing anything. Also, be aware of how your body reacts to prevent injuries and problems caused by excessive exercise or improper exercise.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Source: HealthTags: practical, solutions, increase, your, running, speed