Running is a great way to get in shape, but knowing how to run faster is not an average feat. There are many different types of attractive running, such as cross-country skiing, sprinting, and high-intensity interval training (HIIT), each with a different speed associated with it.Whichever running style suits you best, you can use everything as part of Healthy lifestyle..
NS 2021 Study by World Athletics Shows that running is still a very popular form of exercise and 4 in 10 consider themselves to be runners. When you hit a street or a local truck or invest in a treadmill, Enjoy various benefits, Stronger bones and muscles, improved balance and agility, improved stride length, etc. However, if you are already an avid runner, it can be difficult to reduce your best time by a few seconds.
So how do you use running training to achieve faster times or beat your best? In this article, we’ll explore the science behind running faster and whether different training techniques can help.
Tips for running faster
Eat a nutritionally balanced diet
On your body Proper fuel, Water, and nutrition to break your goals.
Make time for recovery
get Proper rest Prevents injuries and helps your body recover after running.
Set reasonable training goals
Set realistic goals to help you progress naturally. Time to run the set distance and create a realistic training plan from it.
Perfect running technique
You can improve your running speed by completing your running forms and techniques.
Invest in good quality shoes
have Appropriate footwear By supporting your body while running, you can improve your overall speed and comfort.
Incorporate speed work
Speedwork helps you train the fast muscle fibers of skeletal muscle, as described below.
Strengthen core muscle
yours Core muscle It’s always the key to supporting your body, especially when you’re training hard.
Permanent and consistent
Stopping for a short time because you don’t see the results doesn’t help you in training. Try to stick to your schedule while paying attention to your body You need to shave the seconds right away.
Increase mileage and speed
If your goal is to run faster, you don’t have to hurry. Increase your training intensity little by little every week so that it doesn’t burn out.
Warm up and cool down
When you run, you move your whole body, especially your muscles Under the waist When Your lower half.. During warm-up and cool-down, paying attention to muscles such as the gluteal muscles, hamstrings, cores, calves, and quadriceps is essential for recovery and progression.
What is Temporan?
Why incorporate this type of speedwork into your routine? According to certified running coach Elizabeth Corkum, “Introducing new stress into your body, such as speed training training, makes you stronger, faster, fits, and slimmer.” Incorporating Temporan into your workout routine, You can enjoy the following benefits.
- gain Lactate threshold: The lactate threshold is defined as the level of intensity that your body accumulates faster than it can get rid of lactate.
- Increased mental resistance
- Speed up
- Increased chances of passing your personal best
This increase in speed is due to the different ways in which musculoskeletal muscle fibers work.According to experts National Academy of Sports Medicine, Skeletal muscle has two types of fibers that can be trained using either speed work or endurance training. Slow muscle fibers are fatigue resistant and are used for long distance runs. Fast muscle fibers provide large and powerful movement during the sprint. Using Temporan or any other type of speedwork during running training can increase over time.
It is important to consider your current level of health and fitness when entering Temporan. For some beginners, it may be easier to run faster for 5 minutes and jog for 3 minutes. Experienced athletes can go fast for 10 to 20 minutes and then slow for 15 minutes. To avoid fatigue, do not exceed 40 minutes when incorporating Temporan into a long-distance session.Doing your best is great for progress, but it can be overworking yourself Lead to injury..
Is Weightlifting Useful for Running Forms?
Experts aren’t sure if weightlifting can help with running forms, but there are other benefits as well. According to USATF certified running coach Jason Fitzgerald, “Strengthwork achieves three major goals for runners. Strengthens muscles and connective tissue to prevent injuries. Improves neuromuscular coordination and power. By doing so, you can run faster and improve your running economy by facilitating coordination. And stride efficiency. ”In other words, strength training improves your speed, prevents injuries, and yours. Can help the running economy.
According to researchers at the Center for Sports and Exercise Medicine at La Trobe University In melbourneWeightlifting can teach your body to reduce energy and oxygen usage during running. In this study, runners used up to 8% less energy and oxygen during time trials that incorporated strength training.In our article NSOes running in skeletal muscle? Learn how adding strength training to your routine can bring many benefits, such as faster running and less fatigue.
Knowing how to run faster is only part of your progress. As long as you are tenacious, incorporate speed and strength training, properly refuel, and rest and recover between workouts, you should begin to see your time improve. During training to avoid injury, always listen to your body and work within your abilities.
Whether you prefer to explore your local area or use a gym treadmill, you can run faster by changing your routine.
How to run faster | Live Science Source link How to run faster | Live Science
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