How to run correctly in athletics. How to run faster. Basic aspects of training

The most common reasons that prevent us from making a “personal” and how to overcome them.

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Who among us would not like to run faster? Imagine how cool it would be to activate your inner Eliud Kipchoge or Paul Radcliffe at the right moment and rush past your opponents at the speed of light!

But in reality, there are times when it becomes unbearably difficult for us to breathe and move our feet, not to mention rush past someone.

Previously, we blamed all our failures on. She was our main Doctor Evil - she clogged muscles, weighed down our legs, and spoiled our personalities. But modern research shows that she may not be the only one to blame.

Various unpleasant sensations during running arise due to various mini-crises in the body. And the more such crises, the less likely it is to accelerate.

In the spring of 2015, scientists from around the world gathered in San Diego to talk about the limits of human endurance. They discussed a variety of factors that you could potentially blame bad result: from metabolism and mental fatigue to heat and hydration. From this discussion, five common barriers have crystallized that prevent us from running faster.

"I can't catch my breath"

Cause: lack of oxygen
When it occurs: in the first kilometers of the race
What to do: warm up before the start, do a few accelerations

Think about your usual interval training - the first series is always the hardest, isn't it? You are short of breath, your heart is jumping out of your chest. But already in the second episode it becomes easier, and in the third you actually fly. Dr Andrew Jones, a physiologist at the University of Exeter, is quick to explain why this is happening.

When you start running, your muscles' need for oxygen increases dramatically. The brain sends signals to speed up the work of the lungs and heart, dilate blood vessels and increase the production of enzymes that are responsible for the absorption of oxygen. Your agony on the first episode is the result of a temporary mismatch between the amount of oxygen your legs need and the amount of oxygen your lungs and heart can provide.

A temporary lack of oxygen has delayed consequences that can significantly spoil your results. When muscles lack oxygen, they begin to draw energy from valuable anaerobic (oxygen-free) reserves. During this time, metabolic byproducts are produced that weaken your muscles, leaving you with less strength for the final anaerobic sprint.

"The energy you burn in the first few minutes of running won't be recovered over the course unless you stop and rest," says Dr. Jones.

To avoid oxygen deficiency in the first kilometers, Dr. Jones and other experts advise warming up properly before the start.

Run for 10 to 20 minutes at a slow pace, occasionally speeding up to a race pace.

This warm-up activates the production of enzymes in the muscles and dilates the blood vessels. In addition, you will have time to rest and restore your energy reserves.

“I try my best, but I still can’t run faster.”

Cause: ineffective muscle fiber recruitment
When it occurs: at distances of 10 km or half marathon
What to do: train fast muscle fibers to increase their effectiveness

The first kilometers of a half marathon usually seem easy. You don't run too fast, which means you don't accumulate a lot of lactate and other metabolites in your body; but you don’t run for too long, which means you don’t have time to deplete your energy reserves. Then why does everything become so difficult at some point?

Let's figure it out. At the beginning of the race, our body uses only slow ones. They are ideal for long runs as they are more energy efficient and durable.

But at some point they begin to receive less fuel and gradually weaken. They are replaced by fast-twitch muscle fibers, which need more energy - and oxygen - to maintain the same pace. Therefore, with each subsequent kilometer of the half marathon, it becomes more and more difficult for your body to run at an even pace.

The good news is that fast-twitch muscles can be trained.

Running for two or three hours, even at a very slow pace, exhausts slow-twitch muscle fibers and forces fast-twitch muscles to practice producing energy. After several such trainings in fast muscles more mitochondria and capillaries will appear, which will make them more resilient.

"My legs are burning"

Cause: metabolites accumulate in the muscles, and they send a “fire” signal to the brain
When it occurs: at short distances up to five kilometers or at the finishing sprint
What to do: short, interval work

For decades, scientists and athletes have debated the connection between lactic acid and the fact that your legs glow blue at the end of a run. But, despite its bad reputation, or rather lactate itself is not to blame for anything.

Lactate is one of the metabolites, chemical byproducts that occur in muscles during intense work. Metabolites are formed when your body switches from an aerobic system—an ultra-efficient energy provider—to an anaerobic, oxygen-free system.

To find out how metabolites affect muscles, University of Utah professors Alan Light and Marcus Amann conducted an interesting experiment. They gathered a group of ten volunteers and injected them with thumbs cocktail of different metabolites. These included lactates, protons, which promote muscle oxidation, and adenosine triphosphates, which are a type of cellular fuel.

The results were impressive. When the substances were introduced singly or in pairs, nothing happened. But when scientists introduced all three substances together - bingo! Participants in the experiment immediately reported that they felt tired and heavy in their fingers. After receiving an increased dose of metabolites, participants felt pain and burning, similar to the sensations after difficult training.

The test shows that your muscles do not dissolve in lactic acid, although sometimes it seems that this is what is happening. In fact, the leg muscles interact with a certain combination of metabolites and trigger a signal that travels along the spinal cord to the brain and is interpreted as a burning sensation.

What to do about it? Train receptors to make them less susceptible to metabolites.

A person learns to walk, run and jump in early childhood. These basic skills are embedded in our genetic code; the main thing is to develop them correctly. However, the majority, entering adult life, are capable of losing even such basic skills if they do not make an effort to maintain good physical shape. When the question arises of how to run fast, people simply fall into a stupor, not knowing what to say or do. Let's figure out how to develop the right skills, endurance and everything else to learn how to run at the speed you need.

If you really want to achieve high results, you will have to be patient. You will need to put a lot of effort into preparation, try to train as hard and as efficiently as possible.

Before taking any steps to start training, if you have even the slightest doubt about the benefits of running, go to your therapist. He will conduct the necessary tests, prescribe tests, conduct an examination, after which he will be able to give a clear answer as to whether you can engage in this sport.

Professional runners never start running without proper preparation. Exist simple tips, taking note of which, any beginner will be able to figure out how to run fast correctly.

• There is no need to immediately load the body to the maximum. Start any workout with an easy jog over a short distance of a hundred or a little more meters.
• A person who has a good physical training, it won’t be difficult to run one or two kilometers. If this comes easy to you, simply increase the distance by ten percent each workout.
• Professionals advise choosing not gyms or stadiums for training, but forest belts or parks. It is better to run on rough terrain than on a paved path.
• Eating before jogging - no the best choice. It is optimal to wait a few hours before training.
• Choose the time for running yourself, do not listen to those who advise doing it only early in the morning or late in the evening. All people are different; for a night owl, getting up at six in the morning to go for a run will be an insult to the body.
• Try not to lose your breath while running. If you are out of breath, it means you need to slow down and run slower.
• Always have a bottle of clean water at hand. This will help protect the body from dehydration.
• You cannot run along highways. During exercise, breathing accelerates, as does metabolism. Inhaling exhaust fumes can seriously poison your body. Therefore, it is better to jog in a forest or park.

Training mode

• It is important to correctly draw up a training plan (program). At first they should be gentle, two or three times a week. As a result, you can move on to daily jogging, which will only bring benefits.
• Before jogging, be sure to warm up your muscles and stretch your ligaments. Helpful information on this issue is available in the corresponding article on our website.
• Scientific research shows that those athletes who are in the background intensive training devote enough time to rest. Their reaction and speed improve.

Working on fast running technique

To learn how to run correctly, you will have to learn running technique. It has been developed over hundreds of years through experimentation. Even the ancient Greeks used these skills to win at the first Olympics. You can refuse this and run at random, but this is akin to running through a minefield. Sooner or later it will “explode” and injury will be unavoidable, and it will hardly be possible to achieve high performance.

Hand and body position

First of all, you need to relax, your neck should be in a neutral position. You need to look ahead without straining your eyes too much.

• Shoulders should be relaxed and slightly down.
• The abs need to be tense, but not too much, to provide the necessary balance to the hips.
• Your arms should be bent ninety degrees, and your elbows should not protrude forward.

Try to ensure minimal vertical vibrations. Swinging will reduce running speed, but we don’t need that.

Breath

It is very important to learn how to breathe correctly so as not to become out of breath when running either short or long distances.

• You should try to breathe through your nose, but if you have noticeable difficulties with this, you can combine nasal breathing with oral
• Make sure your breathing is rhythmic and not ragged.
• Some people recommend inhaling and exhaling every two steps. However, this is all individual. The body itself will tell you the optimal rhythm. It shouldn't be too frequent.
• Inhalation and exhalation should be as deep as possible. Try not to leave air in the lungs, as it may linger in the liver, which will lead to colic.
• It is better to avoid chest breathing when running and inhale using your abdominal muscles.

Don't be discouraged if things don't work out right away. Instant results are not about sports. You will have to put in effort and effort to achieve the desired effect.

Steps

• When running, your feet should land softly on the wide part just below your center of gravity.
• The heels touch the surface lightly, for a split second.
• They must be lifted immediately, pulling them towards the buttocks.
• The ideal frequency of touching the surface with the right foot per minute is ninety. This is the number we should strive for. The best number of steps per minute is one hundred and eighty.
• The speed of movement should not be regulated by the frequency of the step. To do this, you can use the tilt of the body.

Many athletes recommend running on their toes. This way you can greatly increase your running speed. During landing, less of the foot will touch the ground, therefore the start of the next step will be faster. At first, this style may seem inconvenient, but over time you will get used to it, appreciating all the advantages of this option.

Nutrition and water regime

Unhealthy, sweet, high-calorie foods are sure to increase your blood sugar levels. It would seem that this should give extra energy, but that doesn't happen. All these cakes, sweets, fatty and smoked foods will reduce your running speed. In addition, excess calories will certainly be deposited on the stomach and thighs, which is not at all beneficial for running.

You need to get carbohydrates from whole grains, eat more vegetables and fruits. They are able to provide a “long-lasting” energy effect without sudden drops or rises in sugar levels.

Human muscles are seventy percent water, and glycogen contains about three-quarters of it. Liquid is also required for the absorption of proteins and carbohydrates. On average, for a physically active person, the norm is about two and a half liters per day. Water is excreted not only through sweat, but also through the kidneys, intestines and even breathing. You need to replenish the deficiency every few hours, especially if you exercise. Otherwise, unsatisfied thirst can lead to dehydration.

Regular training

To achieve maximum results, you need to pay attention not only to your legs. All muscle groups should be trained, paying special attention to the abs and shoulder girdle. You can practice at home, at fresh air or in the hall. By improving your overall fitness, you will improve your running performance.

To develop endurance, it is useful to run uphill, as athletes say, in the Rolling hills mode. You should start with a slight rise, and then gradually increase the angle. If you do such training at least once a week, you can achieve much greater speed.

Strengthening work

Take enough time to choose the right clothes, and most importantly, shoes. If you are uncomfortable, hot, and have blisters on your feet, then you will never learn to run fast. In winter, you can use high-quality clothing, chosen according to all the rules, and in summer, stick to light shorts or sports pants and a T-shirt.

To evaluate your own achievements, it won’t hurt to record your results. You can buy a special gadget that will monitor your indicators: cadence (the number of touches on the surface per minute), pulse, body sway between the stages of flight and landing (vertical oscillation), and other factors. For example, professionals touch the ground with their feet for a time below 200 milliseconds, this is what we should strive for.

If you really want to learn how to run long and fast, stop training with friends. Collective running distracts from the original goal. You can get a player and listen to music. This way you won’t get bored and your attention won’t wander.

Different distances and set of exercises

Sprint: how to learn to run 100 meters quickly

Betting on short distances, from one hundred to four hundred meters, you definitely need to train. The emphasis will have to be on strength and jumping training, that is, pumping up your legs.

• Exercises with a bench are good for pumping up the muscles needed for running. First you need to jump on it with both feet, and over time you can complicate the task by changing legs.
• You can use a barbell or dumbbell as a weight. Perform a squat, and then suddenly jump up.
• Propulsive force is increased by running exercises with shin overlap. In this case, the knees should be raised as high as possible to the chest.
• Your hands should not be clenched into a fist, but your shoulders should be raised. Only your shoulders should work, you can monitor this by practicing in front of a mirror.

Average distances from 800 meters to 2 kilometers

When mastering running over longer distances, you need to rely on endurance, not speed or strength. Speed ​​running exhausting, so it’s worth thinking about the distribution of forces. Otherwise, you will simply get tired and quit the race long before it is completed. Before races, it doesn’t hurt to regularly go on long hikes. If possible, in everyday life you should also switch to hiking on foot, rather than by car or public transport.

Good long-distance running technique begins with posture. If you don't watch her, nothing will happen. Great workout could be trail running or uphill running. The duration of such runs can be limited to 15-20 minutes.

Striving for a marathon: How to learn to run quickly 3 km or more

People who take care of their physical fitness often prefer running long distances. Some easily cover even 20 kilometers. But this does not mean at all that you need to jump right off the bat. Not everyone can overcome such a path without preparation; for some, even walking such a road seems unthinkable.

• When training, remember correct positioning feet. It should seem to roll, supported by outer part. You cannot push off with your heel, this will reduce the speed.
• In the push, the leg should be almost straight.
• You should not bend over too much, keep your body straight and look forward.
• You need to move your arms rhythmically, but you cannot swing them. It is not recommended to bend your elbows too much.
• Keep your breathing even, this is very important. If it goes wrong, you won’t be able to overcome the distance.
• The ideal workout is alternating between flat sections and uphill sections.

You need to train your whole body in order to be able to run many kilometers without getting too tired.

A set of exercises for fast running

Knees as high as possible

To improve your running technique, as well as strengthen your quadriceps and iliopsoas, you need to jump, trying to alternately raise your knees as high as possible.

Run by jumps

When running, you need to actively push off with your feet up, moving forward by jumping. This will strengthen all the leg muscles. This way you can run faster.

Spring on half fingers

You need to start from a stance with your feet shoulder-width apart. As you exhale, rise onto your toes. At the same time, tense your calves as much as possible. As you inhale, return to the starting position. This way you will learn to reduce the stress on your joints when running and develop endurance.

Heels higher

This is the usual running in place, but aggravated by high jumps and raising the heels as much as possible to the buttocks. At the same time, try not to bring your knees forward, but keep them under your pelvis. Then the muscles of the back of the thighs will become stronger, and you will learn to place your feet correctly.

Jumping with alternating legs

You need to stand as if you are about to start, one leg forward, arms bent at the elbows, but not clenched fists. Jump up, changing the position of your legs as you fly. Your arms should move as if you are running. Hips, calf muscles, the buttocks are well worked out.

If you've outgrown your novice runner status, you may find aimless jogging boring. But this is not a reason to stop running! Try to improve your race time. Take note of tips that are simple to describe, but not at all easy to implement, to improve your speed, reaction time, correct concentration and body position while running.

Attention! Many of the methods listed are quite tough, so without fanaticism. Be sure to listen to your own feelings. Remember that the main principle remains the Hippocratic principle “do no harm”!

Form the correct body position

The key to running (at any speed) is to form correct technique. It means that top part Your body should remain straight but relaxed, your leg should be planted on the ground with your midfoot moving from the hip, and your arms should move evenly back and forth (not side to side!), bent at a 90-degree angle.

Consider the cadence

Be on short leg» with long strides: keep your stride frequency constant, regardless of your running speed. The fastest and most efficient runners take about 180 steps per minute, keeping their feet close to the ground, barely touching it as they land. Aiming for the magic number of 90, count the number of times your right foot touches the ground in a minute.

Slower, faster

Limited running time? Try interval training! Interval training - alternating periods of high and low intensity - is one of the effective ways work on speed and endurance. Plus interval training allow you to burn more calories in less time.

Run sprints

There is a reason why real runners do short sprints before a big race. Strides(from English stride -"big step") - a series of comfortable sprints (usually from 8 to 12 races of 50–200 meters each) - improves acceleration technique.

Run on a treadmill

Feeling the need for speed? Satisfy her on the treadmill! Because the speed of the treadmill belt helps the movement of the legs. In reality, running faster and easier on a treadmill. Plus, the speed boost button is right at your fingertips. Tech Tip: It's a good idea to get good on the track first before ditching the digital accelerometer and hitting the streets.

Stretch

Experts are still debating whether static stretching actually prevents running injuries. But there is no doubt that daily exercise stretches (targeting the hip flexor muscles) increase flexibility, which is used when performing large steps.

Pick your pace

Play with speed. There is even a special word in Swedish fartlek, meaning speed game. Fartlek - alternating movement either in the rhythm of an easy jog or at a sprint pace - will help increase speed and endurance. During this game you will achieve great results, leaving you less tired than during a regular interval workout.

nejron/Depositphotos.com

Jump rope

Take advantage of the experience of boxers - take up the rope. Boxers know that quick feet = quick hands. And for runners: quick feet = quick feet.

Choose lightweight shoes

Even if barefoot running isn't your thing, running shoes are becoming lighter and lighter to more closely mimic natural foot movements and strides. Try a minimalist pair to experience how less weight means more power for more speed.

Strengthen the center

Speed ​​and smartness go hand in hand. More strong muscles torso (especially lower press) allow runners to connect more power and speed on the highway. The best part is that it only takes 15 minutes of abdominal exercises a few days a week to finish faster.

Inhale, exhale

Just make it a lot faster! The ability to breathe while running for more high speeds requires practice. Breathe through both your nose and mouth to get the maximum amount of oxygen delivered to your muscles. Additionally, you should definitely try belly breathing, that is, filling your stomach with air rather than your chest during each inhalation.

Lower your sugar levels

Junk food will give you high level sugar, which will definitely negatively affect the speed. Get your carbohydrates from whole grains, which will provide you with long-lasting energy without sudden crashes in your sugar levels.

Play with toys

Who doesn't love new toys? Take advantage of additional gadgets and apps to add new experiences to your run.

Become the king of the hill

Running uphill (Rolling hills on a treadmill) even once a week has been proven to increase your speed, strengthen your core muscles, and even improve your self-confidence.

Add weight

Strong lean muscles will only help when crossing the finish line. While runners don't necessarily have to do bodybuilding, one or two short power training per week will help significantly improve your running performance.

Ammentorp/Depositphotos.com

Lose weight

On the other hand, research shows that losing weight (fat, not muscle!) can help you improve your performance—an average of 3 seconds per kilometer per kilogram lost. Of course, not everyone has a lot to lose, so be sure to properly assess your weight before going on a diet!

Pedal

Proper hip rotation and maintaining a steady rhythm are important for running. For this reason, one of the recommended cross-training exercises for runners is cycling. And in the summer, perhaps, it’s even better to take a ride down the street in the company of friends or a dog.

Even just looking down at your sneakers or turning your head while running to check how far you are ahead of your opponents eats up valuable time. Instead, focus on what's in front of you, 10 to 20 meters into the course, and keep your eyes on the finish line.

Pull up your toes

The entire body plays a role in generating speed: from the top of your head to the tips of your toes! Notice your toes and try to stretch them slightly (up towards your shin). In this case, a smaller part of the foot will touch the surface when the foot lands, and therefore the start of a new step will be faster.

Stick to a steady, hard pace

Slow and steady may win the race, but fast and steady is guaranteed to win in speed too! Those with a thirst for speed should choose a pace that can be called comfortably heavy. Maintain this pace for at least 20 minutes.

Wavebreakmedia/Depositphotos.com

Use doping

Can't live a day without coffee? Then good news for you! Drinking a cup of coffee before a race will give you extra speed. At the same time, this stimulant is absolutely legal.

Get into plank position

About the benefits of the plank on Lifehacker. This exercise does not require special equipment and is accessible to every runner. Do planks for 2-3 minutes for 6-8 sets 2-3 times a week and you will run faster.

Learn asanas

Add yoga to your workout plan. Flexibility improved through yoga poses that focus on this will not only increase your speed, but will also contribute to faster recovery after a long, hard run.

Have a rest

Research shows that athletes who get good rest have better speed reactions and finishing time. Think about it: the time you gain at the finish line can be given back to your body. big time sleep.

Take off your clothes

On that very day - the day of the race - you will take off your excess clothing. Extra layers, belts, gadgets - take them off at this point. Fewer clothes and devices on your body - faster speed.

Fast run

Surely, you always wanted to learn how to run fast, but didn’t know how. Maybe you even tried to increase your results, but all attempts converged to zero. This is not surprising, because without theoretical training, few people manage to achieve great results in this area, unless, of course, a person is given this by nature. In this article, we will talk about how to increase running speed and what affects it.

What affects running speed?

I think not many people have thought about it, but in fact, only two things affect running speed:

• Step length (accordingly, the longer the step, the faster you move).
• Step frequency (the more often you move your feet, the faster you run).

The rest of the guesses are just inventions of “narrow-minded” people who spread incorrect information without knowing it. To increase these numbers, we'll break down some of the exercises you need to do, but first we'll look at the basics of your training.

Analysis of technology. Middle and long distance running.

Where to begin?

First, you need to approach this matter seriously and set yourself up for regular training. It is necessary to set aside a separate time for training, when nothing will disturb you, and you can concentrate on classes, so as not to miss or reschedule training, which will have a very bad effect on your results. You should also have a clear goal, i.e. a clear picture of what you want to get out of your training.

To start, for example, set a goal for yourself: to study three hours a week for three months. Let's say you set aside an hour every Monday, Tuesday and Friday to workout.

Also, you don’t have to divide these three hours in exactly this way; you can train every day of the week, but in smaller quantities, for example:

• 1 day. 10 minute warm-up. Further fast run for 20 minutes (speed should be approximately 80 percent of maximum). And at the end, walk for 7-10 minutes.
• Day 2 Rest.
• Day 3 Easy jog lasting 1 hour.
• Day 4 10 minute warm-up. Then the cycle is 40/20, i.e. 40 seconds sprint at a moderate pace, 20 seconds jerk maximum speed. In total, you need to do 12 repetitions, resting between them for 10 seconds.
• Day 5. Rest.
• Day 6 Long run. Run for 50-90 minutes at a slow pace. It's great to run with a friend or family member.
• Day 7 Rest.

Once you get the hang of training, you will be able to determine your own training time and load. You can also create your own full-fledged program, according to which you will study.

Linked exercise (on the left – 1 athlete, on the right – 2 athlete)

Exercises

Wrap an elastic leash around athlete #2, it can be a rubber tube, as long as it does not damage the athlete’s body. Next, athlete No. 2 runs in the opposite direction from athlete No. 1; he, in due time, pulls the leash and prevents athlete 2 from running away from him. Using this method, you get 15-20% more effect than doing exercises without resistance. Exercises must be performed over 10 m, 10 repetitions.

Concentrate on pushing off with your toes. Perform the exercises on a slope of about 30-50 m. Then rest for 60 seconds and repeat, a total of 10 repetitions should be done.

Exodus. Position – half-squat, feet shoulder-width apart, thighs parallel to the surface on which you are standing, hands clasped behind your head. Push off and jump as high as possible, after landing, return to your starting position. Complete 10 reps. This exercise develops the leg muscles very well.

Start the exercise with a forward lunge, as shown in the picture, with the front leg straightening forward until it stops. Next, straining your legs, suddenly jump up as high as possible and switch your legs while in the air. Land and do 10 more reps.

Place 10 cones or other objects in a checkerboard pattern at a distance of 60 cm from each other. Then stand at the first cone and take the starting position - feet shoulder-width apart, arms bent at right angles. Jump diagonally across the cone, pushing your body forward diagonally. Immediately after you land, change direction to the other cone and repeat the exercise. Complete 10 repetitions in total. Pay special attention to the sharp push-off and the height to which you push off; the higher these indicators, the better.

Starting position – one leg slightly extended forward, hands at your sides. Start moving forward and lift the knee of your front leg. The second leg remains in initial position. Try to jump out and hover in the air, then land on the same leg. Perform 10 repetitions. Next, do this exercise for the other leg.

1. Running is not my thing!

“Running is not my thing!” - this is what most people think who have tried to increase their results, or at least tried to run in the morning, but failed. And this is a big misconception. It is enough to create a goal and training program for yourself, and when you start training regularly, you will definitely feel that your results have increased significantly. Remember, the main thing is desire!

2. Find your running pace.

From the very first training, you shouldn’t try to break some records and torment yourself with supernatural speeds. All you have to do is run at your own pace; let me explain, this is the speed at which you can run a long distance without exhausting yourself. Soon you will feel a surge of strength, and you will have a desire to increase speed; this, in fact, is called progress.

3. Don't try to overtake someone.

If you are going to run with someone in a company, this does not mean that you have to show better results than your friend. You shouldn't chase someone to prove that you are better, as I said in the last point, find your pace and then you will make progress. Let me immediately note that if you are not running alone, you should not talk while running, it takes your breath away and interferes with your running, it is better to listen to music that is pleasant to you.

4. Run at a time that suits you.

Don’t believe that you need to run in the morning. Plus morning jog only that you awaken your body in order to spend the day more productively, but this does not mean that your results will be better than if you run in the evening or during the day. For example, I just can’t bring myself to go to training in the morning, and I don’t strive for it, because... Why overload the body when it is in a sleepy state if I can do it in the evening. But in winter time It’s not very convenient to run in the evening, because... It gets dark early, so we have to look for a compromise.

5. Laziness.

I'm almost sure that there will come a time when you will be too lazy to go to training. You must, or rather are obliged to, discard all your “problems” that you use as a cover so as not to go to work, such as: bad weather, slight runny nose, etc. If you master yourself and do this several times, it will not bother you in the future, and besides, this is a small victory over yourself.

6. If the body is against jogging.

Do not under any circumstances confuse this manifestation with laziness. I'm talking about the fact that there is a time when the body needs rest, you seem to be completely healthy, but you are categorically reluctant to go outside, much less run. This is absolutely normal phenomenon, and if you encounter it, then limit yourself to a couple of days from training, spend these days reading an interesting book or watching TV with a cup of hot tea.

7. Strive for great results.

Your first workouts will likely feel hard, and that's okay. You should feel that your body is being loaded and overcoming difficulties. Remember, you must lead your body, not your body. After you get the first results, you will need a big goal to work towards, for example, setting a time record for a 10 km distance. If you have such a goal, your progress will increase significantly.

8. Exercise regularly.

Nothing should interrupt your training, this is why you need the program that I advise you to create. You need to exercise at least 2 days a week, and preferably 3 days, this allows you not to lose shape and at the same time not to bend from overload. Know when to stop, there will be no effect if you exercise regularly for 1 week and not the next, in which case you will constantly stand in one place.

9. Try to run outside.

To each his own, but in my opinion, there is nothing better than running along a city park or embankment. Running in the gym or on a treadmill will never compare to running on the street. Firstly, when training outside, you are in the fresh air, which helps improve your health, and secondly, the constant change of environment and landscape will keep you from getting bored than training in the gym.

10. Drink before starting your workout.

Drink 1-2 glasses of water half an hour before training, and then your run will be much more enjoyable. It is necessary to drink to avoid thirst, especially if it is 25-35 degrees outside.

11. Don't run immediately after eating.

The golden rule of every athlete is that you can start training only an hour after eating. This helps to avoid bad feelings, heaviness in the stomach and generally maintain health. If you do not follow this rule, you can end up in the hospital.

12. Nice playlist.

This advice is not only for a person who decides to take up running, but for every athlete. It’s much more pleasant to run to a pleasant melody. Everyone has their own tastes, so it’s better to choose a playlist for yourself. For me, for example, running to heavy music is very difficult, but light, pleasant music gives me a second wind.

13. Comfortable clothes.

If you definitely decide to study hard, spare no expense on comfortable clothes and shoes. Shoes are necessary for nosebleeds so as not to ruin your feet while running, and clothes are necessary for comfortable movement. Remember the only thing: you should not be motivated to workout by new clothes, as they say in the morning, money in the evening, chairs.

Conclusion

In conclusion, I will say that every person whose health allows him to increase his speed can increase his speed. The main thing is to overcome your laziness and start exercising regularly. Moreover, it is necessary to prepare theoretically in advance and create optimal conditions for training for yourself. The most important thing is that in order to increase your speed you do not need any expensive training equipment; all the exercises that you need to do are completely easy to learn and free. Good luck!

Running is a popular sport because it allows you to get rid of excess weight, improve your health and recharge your energy. If a person decides to engage in sports running, then for him great importance has speed. This is important for winning competitions or passing standards. There are several basic rules and tips on how to run fast correctly. If you follow the basic requirements and practice regularly, you will achieve good results will be possible in a short period of time.

How to learn to run very fast?

Thanks to numerous studies and experiments, scientists have been able to establish several basic principles that will allow them to achieve good results in a short period of time.

What you need to do to run fast:

In addition to training, we must not forget about the importance proper nutrition, since it is important for the body to consistently receive nutrients. Choose complex carbohydrates that provide energy over a long period of time.