What to do to run fast. How to learn to run fast: techniques and recommendations

I offer all joggers a set of eight simple running exercises. It only takes 15-20 minutes and gives amazing results. If you do it regularly three times a week before jogging, you will very soon notice that you are running faster. These running exercises strengthen the muscles involved in running, develop endurance, and improve technique. Each exercise requires 2-3 approaches. Choose the number of repetitions yourself depending on your level of physical fitness.

1. Running with knees up

Run in place, jumping high and trying to touch your buttocks with your heels. The back is straight, the abdominal muscles are tightened, the arms work in opposite directions, as during normal running. Knees - under the hip joint.

For what: the muscles of the back of the thigh are strengthened, the foot learns to properly stand on the supporting surface.

3. Jumping

Denis Bykovskikh

Actively pushing off with your feet, jump from foot to foot, moving forward. The hands move differently.

For what: the exercise strengthens the leg muscles, increases push-off when running, and helps increase speed.

4. Jumping with changing leg positions

Starting position: standing, feet shoulder-width apart. As you exhale, rise up onto your toes, tensing your calf muscles, and while inhaling, return to the starting position.

For what: The calf muscles are strengthened and the feet are trained. This exercise helps increase your running speed while reducing the stress on your joints.

6. Lifting onto half toes of one leg

Starting position - standing, one foot on the floor, the other on a chair or any other elevation. As you exhale, rise to the half-toes of your supporting leg, and as you inhale, return to the starting position.

For what: Each leg is worked out separately, the effect is the same as the previous exercise.

Not only athletes, but also many people leading a healthy lifestyle engage in running. This type of load is one of the most popular, as it does not require special material and time costs. Let's look at how to learn how to run fast without harming your health.

Running: benefits and harm to the body

Running has a number of positive effects on the human body:

trains endurance;
increases blood circulation and improves metabolism;
has a positive effect on the cardiovascular system;
increases lung capacity;
promotes saturation of all organs with oxygen;
strengthens legs, tones and tightens muscles;
burns calories;
has a good effect on the nervous system.

Important! You should run on an empty stomach, since a full stomach puts pressure on the pancreas and causes pain in the side. At the same time, the feeling of hunger should not be strong.

Video: benefits of running Since running puts intense stress on the body, in some cases it can cause harm:

load on the musculoskeletal system. With proper running technique, this load is minimized. But for people suffering from diseases of the musculoskeletal system, such loads are usually prohibited. Obese people with thin bones should not start this sport - first you should get rid of excess weight;
injuries. Almost half of those who love to run get injured sooner or later. Runners typically suffer from knee, foot, and ankle injuries. The lower back, hips, thighs and calves, upper back and neck may also be affected.

Execution technique

Proper running minimizes the likelihood of injury and distributes the load more evenly, helping to achieve better athletic results. The technique of long and short distance running and recreational running have some differences from each other.

When doing recreational running, you should adhere to the following technique:

Important! When doing recreational running, it is important to choose your own running pace. There is a simple test for this: if a runner can say a complete sentence, then he has a satisfactory running speed. Jerky short words - you should slow down the pace. If while running you can easily speak in whole paragraphs, then you can safely increase your speed.

Video: method of doing recreational jogging The technique of sprinting is slightly different:

To run quickly over short distances, you should start running from a low start. It is very important to push off strongly enough and at the right angle in order to give the body greater acceleration and get off the start correctly, working correctly with your arms and legs;
When starting acceleration, the first steps are important, which are performed with fully straightened legs pushing off the surface. There is no need to raise your feet too high. The frequency and width of the step should be increased gradually;
after the starting acceleration, when the stride length stabilizes, you should maintain the resulting speed as much as possible and not slow down at the finish line;
during a sprint race, the feet are placed on the surface with their front part, and the emphasis is on it. A successful sprinter's step size is 30-40 cm longer than his body length. But this indicator increases gradually during training.

Did you know? The very first Olympic Games in Ancient Greece included only running. According to legends, they were founded by the most famous hero of ancient Greek myth, Hercules, in 1210 BC. Only men could be their participants.

Features of long distance running:

maintain a high running pace by placing the foot on the front and outer part. Then there is a smooth roll over the entire foot and pushing off with a fully straightened leg;
active high hand work. At the same time, when the elbow moves back, it should be directed slightly to the outside, and when forward, the hand rushes along the midline of the body. The body is straightened, if there is a slope, it is very slight;
Correct rhythmic breathing, consistent with the frequency of the step, is very important. Sports breathing is frequent to supply the athlete’s body with oxygen until the finish line. A combined breathing technique is used - lungs and abdominals, with the second type predominating;
You should develop endurance and gradually increase distances.

Video: long-distance running technique

Workout

You should start training at a time that is convenient for you. It is important to choose comfortable clothes and shoes. Loads should be taken as feasible and gradually increased (increase distances and running speed). Training should be constant (2-3 times every week).

It's best to go for a run with a warm-up. It usually consists of light jogging followed by a set of exercises that can significantly improve the results of the race. They help correct errors in running technique and train the muscle groups necessary for proper running, helping the body prepare for stress.

Most of these exercises are familiar to us from school, and do not require much time (10-15 minutes) or special skills. While performing them, it is important to keep your back straight and your stomach pulled in. Each exercise should be performed in 2-3 approaches. If this is not possible at the beginning, then such a load must be achieved gradually.

This exercise is aimed at the anterior thigh muscles and feet. It helps to throw your knees to a sufficient height while running and strengthens your feet. When running, you should raise your knees high, bouncing a little. The emphasis of the feet is on the front part. You should not touch your heels to the surface.

Remember to use your arms like you would during a race and don't slouch. The hip should be thrown in a straight line with the pelvis or slightly higher. Each leg is raised 10 times per approach.

This exercise strengthens the knees and back of the thighs, and teaches you how to place your feet correctly. While running, with your knees bent, your shins are alternately pulled back, and the runner tries to touch your buttock with your heel.

Also work with your arms, gently spring when landing on your foot, and bounce. Each leg is thrown back 10 times with each approach.

Aimed at strengthening the tibial muscles and ankle joints. Helps the runner feel all the muscles of the foot that he uses to push off when running.

We roll from heel to toe with a push and step forward with the other leg. After that, we place the pushing leg completely on the surface and roll with the other leg. Perform 10 rolls in 1 approach.

Strengthens the muscles of the back of the thighs and calves, trains endurance. The push-off of the legs occurs when the pushing leg is straightened and the swing leg is bent at the knee and brought forward.

Landing is done on the entire foot. You can't land on your heel. Working with your hands as if you were running. A slight tilt of the body forward is possible. Can be replaced by jumping rope. Each approach is performed for 15-20 seconds.

Jumping (multi-jump)

Helps strengthen leg muscles and increase runner speed. Move forward with each step, jumping each time. Move your arms as if you were running. The exercise is performed for 15-20 seconds

Strengthens leg muscles, enhances leg propulsion. Running is performed with straightened knees and legs at an angle of 45 degrees when stepping. Each time the foot of the supporting leg actively lowers to the surface and a feeling of moving by jumping is created. The arms move as if running. One approach is performed for 20 seconds.

Strengthens the muscles of the back, abs, buttocks, and back of the thighs. Aimed at improving coordination and promoting the development of peripheral vision.

Did you know? Experts believe that human health depends almost 50% on lifestyle, 20% on the external environment and ecology, 20% on heredity, 10% on the level of healthcare.

Run backwards, bending your knee and taking a step back. The foot meets the surface with its front part, then a roll is made. Without completely rolling, take a step back with your other foot. The exercise takes 20 seconds per approach.

Cross-step running

Makes the hip joint more mobile, strengthens the muscles of the foot and hips. We take a step to the side with one leg, and with the other we step behind the first leg. Again we take a step to the side with the first leg, and then again step with the second leg, which is already placed in front of the first leg.

The exercise is performed first from the right leg to the right side for 15 seconds and then from the left leg to the left side for each approach.

Video: cross-step running technique

Walking on toes with straight leg raise

The exercise works the calf muscles, trains the lower abs and lumbar muscles. We throw our straight leg forward, touching its toe with the opposite hand. The foot is pulled towards itself. We lower our leg, taking a step, and repeat the movement with the other leg. Do 10 times with each leg.

Strengthens the muscles of the feet, the back of the thighs and the muscles that flex the hips, and trains endurance. Almost the same movements are made as when running with high knees, but after bringing the hip to the level of the pelvis, the lower leg is thrown forward and stands on the surface.

Immediately after the push, the supporting leg swings back a little, and then begins to throw the hip forward and the movement is repeated, but from there. A race in this way is performed for 15-20 seconds in one approach.
Muscles used when running and cycling

Healthy lifestyle

A healthy lifestyle (abbreviated as HLS) is aimed at preventing and promoting health through proper nutrition, exercise, spiritual balance and giving up bad habits.

A healthy lifestyle contains the following elements:

instilling healthy habits from childhood;
external habitat - ecology, safety, etc.;
complete cessation of unhealthy habits - alcohol, drugs, smoking, etc.;
rational nutrition - balanced and high-quality food;
physical activity - sports (running, gymnastics, yoga, etc.) taking into account age and physiology;
personal hygiene;
hardening of the body;
emotional condition;
intellectual self-sufficiency - the ability to recognize and use information to optimize actions under different circumstances;
spiritual state - the ability to determine goals for life, an optimistic attitude.

Video: rules of a healthy lifestyle Playing sports or physical exercise is the key to good health. Jogging has a positive effect on metabolic processes in the body and the nervous system.

To achieve and improve sports results, successful athletes recommend adhering to the following tips:

insurmountable obstacles. There are always excuses for bad habits. Infatuation with , and other harmful substances for the body, as well as behavior, harmful psychological attachment - all this leads to a mental or chemical imbalance in the body. Psychology will help you give up bad habits and products. The reasons for such addictions should be well understood;
support of loved ones. It is very important that your loved ones share and support your views and aspirations to achieve results in sports, and also understand that this will require time and effort;
switch to plant foods. Many famous athletes prefer vegetarian food. It helps increase energy levels, concentrates alertness, improves mood, promotes good sleep, and also normalizes blood pressure and lowers cholesterol levels.
A plant-based menu also promotes weight loss and helps athletes quickly recover from running and achieve better performance. Plant-based foods are a great way to strengthen your body;
try to avoid purchasing unhealthy products. To do this, avoid the central shelves in supermarkets. Sometimes you want to buy appetizing-looking but not healthy food, so try to go to the shelves with grains, vegetables and fruits in large supermarkets;
Watch your results improve. Celebrate the achievement of intermediate goals, praise yourself for it, be proud of your results. This is quite a strong motivation;
training must be correct. It is very important to choose a good trainer who monitors your training and gives reasonable advice. Beginners often overexert themselves during training and during recovery processes, which causes harm to their body. To develop endurance, you need not to overwork yourself during sports and make sure that your heart rate does not exceed the permissible (aerobic) threshold;
never back down. Only 10% of people stick to the diet. One of the reasons is that kilograms are quickly lost in the first 6 weeks and the person thinks that the weight will continue to fall without problems. But the weight loss process then slows down and motivation drops. Therefore, it is important not to despair and move on. You should always be aware that the harder it becomes to achieve a result, the more motivation decreases and the more difficult it is to improve. But remember, if it gets hard, that this is the right way. Don't despair and everything will work out.

Video: how to start leading a healthy lifestyle

Proper nutrition for running

Special nutrition when running provides support for the body. Eating the day before a run is important.

When choosing foods for breakfast, you can use the following tips:

An important point is nutrition after running. You should not start eating immediately after running; the activity of the gastrointestinal tract is reduced during this period.

Video: nutrition before, during and after running But to quench your thirst, as well as to maintain the balance of carbohydrates, it is recommended to drink a glass. You can also opt for a milkshake, sweet tea with cookies or chocolate candy.

About half an hour after sports you can eat. The amount of carbohydrates required in the diet after running should correspond to the following proportions - approximately 0.8-1.5 g per 1 kg of total weight, and protein should be about 25 g.

First of all, these are porridges made from milk with the addition of raisins, etc. 100 g of this contains 70 g of carbohydrates and 10 g of protein. Potatoes, flour products, meat products, honey and jam will also provide all the necessary substances. Sports nutrition is very successful.

after running, you take half the norm of a gainer and a special complex with amino acids 5 g of BCAA. This will not only quench thirst, but also restore energy reserves and activate insulin production;
after 1/3 hour it is necessary to take 500 mg to protect muscle cells from oxidation products that occur during physical activity;
60 minutes after consuming nutritional supplements, you need to eat a special complex in the form of dry mixes, cocktails, bars with a high protein content or protein with carbohydrates.

In order to exercise intensively and maintain a trained body in good condition, it is important to balance your diet taking into account physical activity.

Choosing comfortable clothes and shoes

Clothes for running, first of all, should be comfortable and not restrict movement. The appearance of the clothes (how fashionable, beautiful, colors) depends on the personal preferences of the owner. The choice of running clothing directly depends on seasonality.
So in the summer, when the air temperature outside is from +20 to +32 degrees, you need to choose lighter clothes. Girls can choose a light top or a sports swimsuit, cycling tracks, and men are better off opting for shorts or swimming trunks.

T-shirts with tank tops also work well. A cotton T-shirt would be a budget option, but keep in mind that cotton absorbs and retains sweat, which can cause odor.

You should avoid T-shirts that are too tight to the torso, so as not to cause irritation and damage to the skin. If funds allow, then it is best to choose a T-shirt or T-shirt special for sports, the fabric of which does not absorb moisture and allows air to pass through well, and also does not prevent sweat from evaporating from the skin.

To protect from the sun's rays in hot weather, it is recommended to wear a hat. A bandana is perfect for this purpose; it will not be blown away by the wind, and it will not fall off during training. At an air temperature of +10-20°C, a sports suit made of light fabrics is recommended.

Video: what to run in outside in winter, autumn, summer

If sports often take place in the evening, then it is advisable to purchase a tracksuit, jacket, T-shirt or tank top, and shoes with reflective stripes on the front and back. In winter, for running, you need to choose clothes that will keep you warm in the cold, but at the same time are comfortable and do not restrict movement.

At air temperatures from -15 to +10°C, in addition to a T-shirt, you should wear a sweatshirt or a light sports jacket. The head must be insulated by wearing a knitted cap. When a strong cold wind blows, it is better to warm yourself by putting a sweater under your jacket.

When the outside temperature is below -15°C, it is better to wear a warm wool sweater, warm socks and gloves to protect your limbs from the cold. Sneakers must be laced tightly to prevent snow from getting into them. It is good to wear thermal underwear that protects you from the cold.
When the frost outside is below minus 25°C, only well-prepared runners are better off running. You need to dress even warmer - a woolen sweater, an anorak jacket. In addition to warm gloves and socks, it is recommended to protect your face to prevent frostbite on your skin.

Sneakers are a good choice for sports shoes. Please note that shoes should be comfortable and not tight. In the summer heat, it is better to choose lighter sneakers, and in winter, warm ones with thicker soles that do not harden in the cold and therefore remain flexible.

You should not buy expensive shoes; it is important that they are comfortable and have shock-absorbing properties. If the running process takes place on asphalt, then the sneakers must have thick soles that have double shock absorbers in the heels and toes.

Well-chosen sports shoes protect the athlete’s musculoskeletal system from vertical stress during running. It is not recommended to run in sneakers, ballet flats, moccasins and other shoes with thin soles.
Such shoes will only increase the load and also cause serious inconvenience. Shoes, boots and shoes are completely unsuitable for running. Wearing well-fitted running clothes and shoes will not only make you more comfortable while exercising, but will also help you avoid injury.

Did you know? In 1961, Australian sheep farmer Clmff Young won the ultramarathon against professional runners, although this was his first time running competitively. He ran in five days, 15 hours 4 minutes (875 km). At first he was noticeably behind, but, saving on sleep, he pulled ahead and won. He was accustomed to staying awake for long periods of time while tending sheep.

To become a good runner you need to train regularly and properly, monitor your health and nutrition. This will help achieve certain results in speed, lose weight, and strengthen the general condition of the body.

Are you preparing for a competition, passing a standard, or just want to learn how to run fast? In any case, there are a few simple rules that can help you with this. Thirty years of intense research among athletes and the study of exercise physiology have yielded several basic principles that will help answer the question of how to learn to run fast. The key is to start smoothly and then work your way towards your goal.

The basis

Be your own personal trainer. Commit to working out at least 4 days a week. Don't quit your workouts or postpone them until tomorrow, convincing yourself that you're too tired.

Start with a conversational running pace, which is the speed at which you can talk without problems, and increase it by no more than 10 percent per week. Make every fourth week a recovery period and rest.

Practice for at least three months at an average of three hours per week with the following daily schedule:

Day 1. Warm up for 10 minutes. Run briskly for 20 minutes (80 percent of your maximum speed) and lightly jog or walk for ten minutes.
Day 2. Rest
Day 3. Easy jogging for an hour.
Day 4: Use a 40/20 cycle. First, 10 minutes of warm-up, then 12 such cycles - 40 seconds of sprinting at a moderate pace and 20 seconds at maximum speed. Breaks between cycles are 10 seconds.
Day 5. Rest
Day 6. Long run. Start with a light jog and run at a conversational pace for 40-90 minutes. It is useful to run with a buddy, friend, husband/wife or child.
Day 7. Rest.

Try checking yourself every 3 weeks with the following approach:

Find the nearest stadium or park with a distance of 300-400 meters.
Do some stretching and warm-up, such as 25 push-ups or jogging.
Run these 300-400 meters at maximum pace and increase the distance to 2 kilometers. Measure your run time every time.
Don't stop if you're tired. Always run at a moderate pace.
After each set, take a walk to calm your heart rate, then stretch.

Always warm up before running.

Drink plenty of water and never give up.

Don't eat fatty or high-fiber foods before running as you may experience a cramp in your stomach.

Instead, drink plenty of freshly squeezed fruit juice or water.

Inhale through your nose and exhale through your mouth.

Train on hilly terrain to build up your speed gradually. Running uphill may be more difficult, but after a while you will get used to it and find that you run faster.

Also remember the following tips

Always take a water bottle with you and do not force your body to dehydrate.
Buy good shoes that are lightweight and comfortable. Good quality sneakers are best. Replace them every 500 kilometers or if they are too worn.
Don't clench your fists while running. Let them be relaxed, otherwise you will burn more energy.
Run more often. The harder you work, the faster you will become.
Do morning exercises.

Follow all these rules, tips and approaches and learn to run fast It won't be too difficult for you. Good luck in the race!

Can special training improve results and increase speed? This thought often visits not only runners, but also women involved in team sports (football, rugby, basketball) and even just wanting to improve their running performance to lose weight. Endurance and speed are fundamental physical characteristics that must be constantly developed if you really decide to run faster.

In order to learn to run fast, you need to regularly perform physical exercises that affect your running speed. Running speed is influenced by the following characteristics - frequency and step length. By working to increase your stride frequency, you will be able to perform more running steps per unit of time, and by working to increase your stride length, you will be able to cover more distance in one step.

Almost every person who has no contraindications for practicing this sport can improve their performance in running.

To start, we recommend jogging short distances every day in the morning. Start with very short distances and alternate intense running with fast walking (the first 2 weeks). Watch your breathing, breathe through your nose. Learning to breathe correctly and run at the same pace is the cornerstone of this sport. Thanks to daily morning jogging with a change in rhythm and an increase in distance, you can develop good endurance.

After a few weeks, you can move on to pure running without alternating with fast walking. But how can you learn to run fast and even become a good runner? To do this, it is necessary to combine regular jogging with a set of strength exercises aimed at improving important characteristics - frequency and step length.

So, let's move from theory to practical advice. The set of exercises listed below will help increase your running performance by 60% -120%.

The first exercise is running down a hill
To do this exercise, find a hill with a slope of approximately 40-60 meters. Perform the exercise at least 30 times daily. Descend from the top of the hill at medium speed, concentrating on bouncing and pushing off with your toes. Rest for 30 seconds before each repetition.

The second exercise is in conjunction
Many professional athletes-runners, answering the question of how to learn to run fast, will definitely recommend this exercise. This is a truly wonderful exercise, because with its help you can increase your running performance by 30-40%!

To perform this exercise, you will need the help of an assistant and a long elastic leash (or a wide elastic band). Your partner puts a wide elastic band around your waist, and he moves back 5-6 steps, holding the ends of the elastic band with both hands. You run forward, and your partner tows you. Next, you try to increase your speed as much as possible. Repeat this exercise 20-30 times a day.

Third exercise - sideways jumps on two legs
To perform this exercise, place ten cones at a distance of 30-40 centimeters from each other. Stand at the outermost cone and jump over it to the side, then through the next cone. When you reach the last cone, change direction. Try to push off sharply and jump to the highest possible height. Repeat the exercise 12-15 times.

Fourth exercise - jumping forward on one leg
Starting position - arms at your sides, one leg one step in front of the other. We will perform a horizontal jump with a vertical component. Now we push off with our forward foot and sharply jump forward, raising the knee of the second leg as high as possible. Try to maximize the distance while hovering in the air. When landing, immediately perform a second jump, but push off with the other leg. Perform 15-18 repetitions of this exercise daily.

Fifth exercise - power vertical jumps on two legs
Starting position - feet shoulder-width apart. We squat as low as possible and jump sharply up, vigorously raising our arms. Try to jump as high as possible and stretch your arms up. Now an important point - try not to take any additional steps when landing. We landed, immediately crouched down and again performed a jump with our arms stretched upward. Perform 12-14 repetitions of this exercise.

Now you know which basic exercises you can use to achieve the best results. Do not forget that each person has a limit in running, determined by heredity and general health. But

Running is a popular sport because it allows you to lose weight, improve your health and gain energy. If a person decides to engage in sports running, then speed is of great importance to him. 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 can achieve good results 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 of 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.