Table of contents:
- A faster running speed starts with proper running posture
- 1. Sprint with your toes facing the sky
- 2. Swing your hands as tight as possible
- 3. The position of the feet is like a clockwise movement
- 4. Change your running speed
- 5. Breathe
- What must be remembered when you want to run
- 1. Wait three hours after a big meal before running
- 2. Drink half a liter of water 90 minutes before running
- 3. Clear your mind
- 4. Take a hot shower afterwards
- 5. Don't forget to cool down
How often do you feel like you can't move your legs after a 3km run? It makes you even more confused about how Usain Bolt can run so casually while still smiling broadly.
We all want instant results, but many of us realize that change takes time. Granted, you can't become the fastest runner on the planet in five minutes, but you can increase your running speed, right now.
"The goal of increasing running speed," said professional marathon runner Stephanie Rothstein-Bruce, quoted by the Daily Burn, "is to run more efficiently and exert as little energy as you can."
A faster running speed starts with proper running posture
1. Sprint with your toes facing the sky
"In general, people run with their feet flat on the ground so that the toes are pointing forward too long," says Matthew Uohara, MS, CSCS, of Hale Inu Strength and Conditioning, quoted from Men's Health.
Keeping your toes straight pointing forward actually limits your stride, as it will take you longer to pedal through the motion, and your feet feel heavier. You also lose the extension in the opposite leg - the extension is a straightening motion - so you can't use your glutes to their maximum capacity.
Then, land on the forefoot with a quick but gentle slap. This displacement forces your hips and pelvis to propel your body more efficiently without having to waste as much energy as if you land slow and hard. The analysis also shows that even on hard surfaces, barefoot runners hitting land with their front foot produce less impact force than those landing heel-first.
2. Swing your hands as tight as possible
Come on, which of you is used to running while swinging your arms across to the opposite side of your body? "This kind of running focuses exertion on your arms, which forces your hips to fight your running motion instead of sending you forward," says Rothstein-Bruce.
If you do it right, the swing of your hand can really give you a speed boost. Make a fist with your thumb in your fist to tighten your upper arm muscles. Then, “The most important stage in the swinging thrust is how hard you are swinging arms back, "Said Uohara. Two things happen as you do this: First, you get elastic support from the chest muscles and the anterior aspect of the shoulder, which means that you will exert less effort. Second, you tend to shorten the swing on the front side, making the transition faster.
Rothstein-Bruce recommends practicing this posture by practicing sitting down (feet on the floor 90 degrees) and trying to swing your arms backwards like you are beating a drum.
3. The position of the feet is like a clockwise movement
For perfect running posture, imagine someone pulling your hair back while keeping their chest posture slightly forward. Keep the body straight and the waist not bent, so that everything is in line. In this position, you will avoid rolling your shoulders inward and slouching even more, which makes it much harder for you to breathe properly and puts extra stress on your neck. You will also run easier and tire less quickly because you have gravity support.
Meanwhile, your legs should move like clockwork (Imagine walking a 12 hour cycle on a wall clock with a bicycle pedal motion. That's where the clock will relate to your body.) When you run, lift your feet up in the 12 o'clock position. , push down at 3 o'clock, land on the ground directly under your body at 6 o'clock, then swing your legs back toward 9 o'clock behind your body. This circular motion mimics the movement of the hands of the clock allowing quick changes.
But, don't let the swing of your legs behind you become sluggish. Kick up as high as you can into your butt, like a piston. This jolt generates power and reposition your foot to make it faster for the next step.
4. Change your running speed
Running hard is not the key to running faster. It may sound strange, but actually running slower can help you increase your running speed.
To train your running, start running at a relaxed, light stride, not too fast. Gradually increase your running speed to the level you want. If you start too soon, you run the risk of running out of gas at the start of your trip, and your feet will feel more sore afterward.
Pro runners recommend mixing your running speed with slow running (not jogging), tempo running, and sprinting on the track of your choice at least once a week. This aims to train the endurance of the heart, lung, and muscle simultaneously in order to become a more efficient sprinter.
5. Breathe
Synchronize your footsteps with your breath, not the other way around. This will allow you to run faster and more efficiently, as well as a guide who will tell you if you are running too hard or not hard enough. Everyone can find their own breathing rhythm, but for example, use the breathing technique in two sequences: two footsteps in one breath, two steps for one breath.
What must be remembered when you want to run
1. Wait three hours after a big meal before running
The body's digestive system does not work instantaneously to process the large plate of rice and side dishes you were eating just now for energy. If you really have to run right now, choose foods that are easily absorbed by the body, such as a banana, two tablespoons of peanut butter or honey, or a cup of dried fruit.
2. Drink half a liter of water 90 minutes before running
Drink at least half a liter of water an hour and a half before you start running to prevent dehydration. Carry a drinking bottle with you when you run to maintain optimal body fluid intake to prevent leg cramps, especially in hot weather.
3. Clear your mind
Maybe after reading the five techniques above, it will be quite difficult for you to clear your mind. However, a number of studies have consistently shown that making conscious changes while running actually hinders your running speed. The reason is that it forces you to think about your movements, which increases brain activity. By continuing to practice hard, your body will be able to "memorize" all the running techniques by rote, which will allow you to clear your mind and run on autopilot.
4. Take a hot shower afterwards
Stand in the hot shower or take a relaxing dip in the warm tub after a run, if possible. Soaking your feet will warm the muscles and relax the muscle groups back to normal.
5. Don't forget to cool down
After three to five minutes of cool-down jogging, stretch thoroughly. Do not continue to do other vigorous physical activities, or you may consequently walk on concrete feet all day long. Perform simple stretches to cool the body, which allows the release of lactic acid (a byproduct made by your muscles) to be absorbed into your bloodstream and eliminated from your body.
Raise your vertical leg to support the wall by lying on your back for 3-4 minutes. This will drain the blood in your legs back to your heart, so you will be supplied with a steady stream of fresh blood when you rise to your feet. You can do this after cooling down or after a warm shower.
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