How to run faster
Runners are the ones who run, it doesn’t depend on speed, but it depends on passion. Every runner has gone through a phase where he said to himself << I would like to go faster >>. For many of these, the stage never ends, the desire to run faster and faster never ends, and the ways to do it can be different.
How do you go faster?
Given that for running speed, there is always an essential genetic component that determines who can do a marathon at 3 ‘per km and who cannot, there are several ways to go to increase the How to measure your finger size speed of the runner, and if we want to change pace, we have to go through them all.
We all know that the more we raise the rhythm, the more the heart rate rises because the need for oxygen increases, and therefore the heart has to pump more blood (macaronic and simplified explanation).
To increase our body’s efficiency in this sense, the best jobs are the interspersed ones: repeated and fartlek on everyone. These are the types of workouts, along with short and medium shorts, that can help us improve running speed by increasing cardiac output and the threshold speed at which blood lactate production is balanced to its disposal. However, we will deal with interspersed works in another article.
Today, we see how to improve running efficiency by working on stride multiplication * frequency or cadence without affecting the frequency that remains fundamental for a runner ( here, you can learn more about the running cadence ). As if we were a bicycle where a pedaling produces a certain number of meters given by the multiplier for the sprocket set, even in the race, the km we do are given by stride * frequency or cadence steps.
With a stride, we mean the distance traveled by a foot from the moment of take-off to the moment of the next step.
Cadence 84 steps/min (or 168, depending on whether you measure the touches of one foot or both)
Stride 1.19 meters
Min / km pace -> In one minute it will do 84 * 2 (feet) * 1.19 = 199.92 meters. To find out the pace, the formula will be 1000 meters (1km) / 199.92 (meters per minute) = 5.00 min / km
Those who start running must work on the cadence. The short and short stride is the right way, but increasing the tempo also increases the need for oxygen. Increasing the stride without penalizing the frequency can bring improvements and can be done with dynamic strength work and exercises during the run that will give results with the same effort.
Combining interspersed work with strength work is the key to improving running speed.
Training the stride means training strength and running technique.
However, working on the stride is not easy, and we must take into account that the increase in stride must be feasible, gradual to create injuries, and follow a regular increase in the strength of our legs. Furthermore, too large an increase in stride could decrease the frequency, not making us faster. The goal is to have a more effective stride to be faster by working on the stride’s strength and efficiency, with the same step frequency.
It should be emphasized that the increase in the stride involves a more significant energy expenditure than the increase in frequency. In fact, in this case, it would be better to talk about making our Best free pdf editor stride more efficient, which can increase “naturally” without affecting the frequency and in proportion to our capacity to use the energies.
Let’s go back to example 1: How To Run Faster.
What benefit can we obtain by increasing the stride by a distance that does not affect our running style and does not involve heavy work, such as only 5 cm? Let’s go back to the previous calculation.
Stride 1.24 meters ( +0.05 ) NB this is an average increase of 4%
84 * 2 * 1.24 = 216.72 meters
1000 / 216.72 = 4.48 min / km
For 84 of cadence (168 considering the two legs) 5 cm, I gain 12 seconds per km. The increase in stride can be more significant, and over time it will become so. Doing the interval work will also improve the frequency.
How to train the stride in running
The stride is given by a movement that involves the whole body, starting from the feet and up to the arms.
So what affects the stride:
– A good push of the feet
– Strong muscles of the legs and buttocks with an excellent elastic response
– body posture with the center of gravity forward
– correct use of the arms
The push of the feet in running
Let’s listen to ourselves run. If we have music in our ears, let’s turn it off. In the role of the foot, do we sink or push? Indeed in part, we will all end up with the forefoot, but are we sure to go efficiently?
Training proprioceptive becomes vital to avoid injuries, improve running efficiency and speed.
Strong muscles to run better: How To Run Faster.
Sometimes to run, you need to integrate with other exercises or disciplines. As we run, we constantly develop the same muscle groups in the same way. Combining with other sports (cycling, swimming, for example) will have a more ready and stronger musculature because we will make our legs work differently. Different stresses make our body respond differently.
Running posture to run faster
Our body tends to run, saving as much energy as possible. This doesn’t mean we can’t teach them a more efficient posture. To do this, you need a lot of concentration during the race to keep a torso aligned, with the body slightly tilted forward, so that it follows the line of the body to the ground and shoulders relaxed, at least in the phase of change. This will cause us to consume less energy and put the legs slightly forward, naturally widening the stride.
Make the most of your arms when running.
Running at a slow pace can also help them relax along the body by increasing the rate. The best position to hold is arms bent at 90 degrees. At the elbow. I am keeping them close to the torso and concentrating on keeping the deltoid shoulders and forearms relaxed. Movement coordinated with gait, the arms push the body forward and coordinate with the legs.
Coordination is coordinating everything said so far and flexibility given by dynamic stretching exercises.
EXERCISES TO IMPROVE RUNNING EFFICIENCY
Below we see some exercises to work on all these aspects. All activities should be done after an adequate warm-up. These are exercises to be performed away from competitions, for three months 1 or 2 times a week. The advice is to rotate them and choose 2 or 3 per point. They can be combined with SLOW RUN sessions and are to be avoided the day after a demanding workout (e.g., repeated).
Improve foot efficiency in running: How To Run Faster
- They are repeated on steps 1 to 1 and 2 to 2 with ten touches per foot, recovery 40 seconds.
- Jumping run 12 leaps + extension 30 meters recovery 10 minutes
- Long skips on the tips with obstacles arranged at the distance of the desired stride 12 touches + 20cm + extension 30mt recovery 1 minute
- Quick short skips on tiny spaces 12 touches, support only the tips + 20m sprint recovery 40 seconds.
- Walk on pointe 40 steps + 30-meter extension 40-second recovery.
- Walk on the heels 40 steps + 30 meters extension 40 seconds recovery.
- You stretch up to a maximum of 100 meters, running on the forefoot. Recovery 1’30 “
- All gaits (skip, kick, double impulse, Capri, etc …) at the base of athletics
Strengthen leg muscles for running
Here the exercises are endless. I skip the “gym” ones and propose (my favorites) the dynamic ones.
- Integrate 1 hour of demanding reports with a bicycle session
- Dynamic squat leaps on one leg: On the left leg, I bend up to 90 degrees and leap, landing on the other leg, constantly bending at 90 ° and immediately repeating the gesture eight times per leg + final extension of 50 meters. Maximum 3 series. recovery 2 minutes
- Lunges while walking: step down with a right knee on the ground and left leg bent at 90 °, go up and down with the other leg. I finish with 30 meters extension, a maximum of 3 series recovery of 2 minutes.
- Jumps breaststroke max 8 + extension 30 meters recovery 2 minutes
- I pull on one leg from stretched-out legs, keeping it straight, hammer foot, 15 times up and down, then switch leg. 6 series. Optional with 30-second recovery anklet
Workouts to improve running posture
To improve your running posture, two fundamental points must be fixed:
- 20% is knowing the running technique
- 80% train it with specific gaits and have a physique that allows you to maintain the correct position not only for a few minutes
You can learn more here, don’t miss these crucial articles
- Your correct running technique
- The arms in the race (video)
- The cadence of the race (with video)
- Technical tutorials (with video)
Flexibility and stretching for running: How To Run Faster
Stretching moderately, only when hot and not necessarily symmetrical. It is vital to always make 4 or 5 extensions of 80/100 meters at the end of each slow-running workout.
Before each workout, perform joint mobility exercises for legs, arms, torso, and neck after the warm-up.
Coordination to improve running
Skips are very important, but the most important thing is to focus. Try to find the same rhythm between arms and legs. Best Green Tea In the technical exercises video, you can see some examples (see link a few lines above).
How to measure your stride in running
There are watches with odometers able to calculate the stride by counting the steps and the gait. On a manual level, you could concentrate. And count the actions you take in 30 seconds. (then multiply by 2 to get the cadence and divide it by the minutes needed to complete 1 km) by taking several samples during different runs and calculating an average, monitoring it in the following months to see improvements.