How to run faster. How to increase your running speed Increase your running speed exercises

Any athlete always wants to get better. Every runner wants to become faster. To increase your running speed, you should perform special training, but not everyone knows which ones. Often, for amateur runners, special speed training remains a veil of secrecy.

Every professional coach has his own secrets on how to increase the running speed of his pupil. Many mentors come up with their own exercises, some improve others, and some give simple and well-known works. More often than not, professional trainers do not reveal their trump cards in order to have an advantage over their competitors. This does not mean that you can become faster only by working out with a trainer. There are exercises for increasing running speed that are suitable for almost every runner and will be effective.

It is a mistake to believe that running speed depends only on special training. The key to high speed on the track is hours in the gym, performing special exercises, paying attention to running technique, and only then speed work in the stadium or arena. Of course, only a good coach can correctly formulate training plan, which will competently and harmoniously combine all the above elements. You can prepare yourself, relying on the experience of other athletes. The main thing to remember is that the effect will only come from the combination of all the exercises and elements that will be discussed further.

When the question arises of how to increase running speed, special attention is always paid to running technique. Regardless of level physical training, the amount of special training or strength work done without technology, the speed will not be high. A technical runner with a less developed muscular system will be able to overtake a more pumped-up runner with a “clumsy” running technique. The whole point is that its absence correct technique does not allow you to fully realize your physical abilities. It is important to know that the speed running technique is significantly different from others.

A person who wants to run fast must be aware of the features of the technique. First of all, this is a reduction in the flight phase. In speed running, you should focus on a strong and powerful push. Due to the fact that an athlete develops high speeds mainly in running short distances, you can run the whole way on your toes. This will allow you to make more powerful and springy thrusts. This will significantly increase running speed than if the athlete were running on his heel.

Cadence is the number of steps a runner takes in one minute. The frequency of running at high speeds should also be high. The flight phase should be shortened by moving the leg faster, but in no case by shortening this phase. Otherwise, the pushing efficiency will be reduced. To develop the correct technique, you should perform special running exercises. There are a large number of them for the development of speed running techniques. The main thing is to choose the right ones and include them correctly in your individual plan.

A standard set of special running exercises that should be performed before each speed workout, as well as after cross-country training:

Strength training to develop running speed

Strength training is an integral component of training for a sprinter. Looking at videos on the Internet of the fastest people on the planet, you can see that they are quite well physically developed. The fact is that running at high speeds requires good and strong muscular system. Particular attention should, of course, be paid to the muscles of the legs, but we should not forget about the muscles of the back, abs, and even the chest and arms. Fulfill various exercises is it possible with own weight, and on simulators.

Exercise No. 1. Jumping

Jumping is one of the most effective and technically easiest exercises. There are several different variations to perform this exercise, but it does not change fundamentally. The starting position can be like deep squat, and half squat, hands clasped and located at the back of the head. If the exercise is performed from a half-squat, then the thighs should be parallel to the floor. Next comes a powerful and sharp jump from this position. We must try to jump as high as possible. You should push off with all the muscles of your legs. After landing it is accepted initial position.

Even in such an easy-looking exercise, many people make mistakes. In order not to injure yourself and get maximum effect follows:

- land on your toes, and not on your heel or entire foot;

— keep your feet slightly apart, but not too much;

- keep your back straight, especially in the starting position.

As for the number of repetitions, it all depends on your physical fitness and type of training. You can do interval training and perform the exercises as follows: jump quickly for 20 seconds and rest for 40 seconds, 3 sets. If you perform the exercises a certain number of times, for example, 50% of maximum quantity possible jumps, then you should rest for at least 1 minute between approaches. For example, 20 jumps, after a minute and a half of rest, 3 series. The main thing is to always listen to your body and pay attention to fatigue. No one can better select the right number of approaches, series and rest times than the athlete himself. This exercise can also be performed with a rubber expander. One part of it clings to the floor or shins, and the other to the athlete’s shoulders or waist.

Table No. 1. Jumping

Exercise No. 2. Lunges with a barbell

The exercise is performed with additional weight. It's best to use a barbell or dumbbells. Some people do this exercise with a backpack on their shoulders filled with sand or water bottles. Before you start, you should see how to perform this exercise correctly, ideally see it live. It will be even better if a coach or an experienced athlete is nearby during the execution.

Weight is determined individually, but beginners should start this exercise from the bare fingerboard. As you are ready and confident in yourself, you can increase the weight, but to such a level that you can do at least 5-7 repetitions per set. Ideally, you should do 3-4 sets of 10-15 repetitions, after 1-1.5 minutes of rest. The exact time and number of episodes is best determined, again, individually. Starting position - legs together, back straight. Then take a full step with one leg, but so that the knee of the other does not touch the floor. Fix in this position for 1-2 seconds and return to the starting position. It is better to alternate legs.

During execution, the feet should be parallel to each other, always maintain balance, keep your back straight and return to the starting position. If any of this does not work out, then you should reduce the weight.

Table No. 2. Lunges with a barbell

Approach no.	Number of lunges	Rest between sets
1	15 (fixation 1-2 seconds)	60-90 seconds
2	15 (fixation 1-2 seconds)	60-90 seconds
3	15 (fixation 1-2 seconds)	60-90 seconds
4	15 (fixation 1-2 seconds)	60-90 seconds

Exercise No. 3. Jumping over a bench

Jumping over a bench is a very useful and simple exercise. For it you will need a long bench or other object that reaches approximately the middle of the shin. If this is not available, you can simply pull the tape at this level. The task is to zigzag over the bench with two legs and gradually move forward. For 1 approach you should jump at least 5 meters, the rest will be walking back. In one series you should perform at least 3-4 such approaches or jump 15-20 meters, after 3 minutes of rest. This exercise should be performed very carefully to avoid falls and injury.

Table No. 3. Jumping over a bench

Approach no.	Jumping over a bench	Rest between sets
1	20 meters	180 seconds
2	20 meters	180 seconds
3	20 meters	180 seconds

Exercise No. 4. Jumping with one leg

Jumping on one leg with emphasis can be performed at home. One leg is leaned back and placed on a sofa/bed/bench, etc. knee-high. The second leg is placed 1 wide step from the stop. From this position you should start doing jumping. The angle at the knee joint should be approximately 90 degrees, and the jump should be as high as possible. For each leg you need to do 15-20 jumps, 3-4 series, after 1.5-2 minutes of rest. The main thing is not to forget to place your feet straight, keep your back straight and not lose your balance.

Table No. 4. Jumping with one leg

Approach no.	Jump on one leg	Rest between sets
1	15-20 (per leg)	90-120 seconds
2	15-20 (per leg)	90-120 seconds
3	15-20 (per leg)	90-120 seconds

These are some of the most effective exercises to increase speed and explosive power. We should also not forget about strengthening the upper shoulder girdle, backs and abs. Good effect squats will also help, deadlift and others classic exercises which are performed in fitness clubs.

Specific running workouts

If power training are performed in gym or at home, then to perform special running work you will need to go to the stadium. Generally speaking, to increase speed you need to run short periods at high speed with a short rest period. Some exercises may require special equipment or the help of a partner.

Work with additional loads is aimed at increasing the athlete's explosive power. Moreover, it can act as a load, which will create additional resistance, plates or a bunch of them, attached to the belt and dragging along the ground behind the athlete, or a partner, who will pull the runner towards himself by elastic bands. Regardless of the type of weighting, training is performed as follows. Short sections from 3 to 60 meters are performed from low or high start. The main task is to develop maximum speed and support her for the rest of the distance.

This exercise is mainly performed professional runners. Their trainers determine the number of repetitions and rest time themselves. One of the variations could be 10 repetitions after 1.5-2 minutes of rest. The main task is to maintain speed on each segment. The time of each subsequent segment should decrease or at least not increase.

Exercise No. 5. Maximum speed

The next job is very interesting and non-monotonic. It is performed at the stadium or in the arena. The athlete needs to run 9 segments after 2.5 minutes of rest: 3 segments of 20 seconds, 3x30s, 2x40s, 1x60s. All segments should maintain near maximum speed (about 90-95% of maximum speed) for each segment. During rest, the athlete must stand quietly so that adenosine triphosphate, the best source of energy in the body, is restored in the muscles.

Table No. 5. Maximum speed

Section no.	Segment, in seconds	Rest between segments
1	20 seconds	150 seconds
2	20 seconds	150 seconds
3	20 seconds	150 seconds
4	30 seconds	150 seconds
5	30 seconds	150 seconds
6	30 seconds	150 seconds
7	40 seconds	150 seconds
8	40 seconds	150 seconds
9	60 seconds	150 seconds

Exercise No. 6.

Running downhill allows you to develop higher speeds with less energy consumption. You should select a gentle slope and measure a segment of 60-80 meters on it. The descent should be gentle. Often, even a small slope is enough, which may not even be visible to the eye. Perform 10 repetitions, after 1.5 minutes of rest. This time should be enough to get to the starting point. You should not choose too steep slopes; it is better to avoid them to avoid injury.

Exercise No. 7. 100 meter long dash

Simple repeated training also pays off.

Performed in a stadium, arena, hall, on a segment of 100 meters. It should be overcome at a speed of 90-95% of the maximum, after 2-2.5 minutes of rest. During this time, you can return to the starting point and stand there for a little more time before the next repetition. Depending on how you feel, you run 10-13 segments.

Table No. 6. 100 meter long dash

Section no.	Segment, in meters	Rest between segments
1	100 meters	120-150 seconds
2	100 meters	120-150 seconds
3	100 meters	120-150 seconds
4	100 meters	120-150 seconds
5	100 meters	120-150 seconds
6	100 meters	120-150 seconds
7	100 meters	120-150 seconds
8	100 meters	120-150 seconds
9	100 meters	120-150 seconds
10	100 meters	120-150 seconds
11	100 meters	120-150 seconds
12	100 meters	120-150 seconds
13	100 meters	120-150 seconds

Warm-up

Before performing any running workout, you need to pay due attention to warming up.

You should jog for at least 10-15 minutes, do flexibility exercises and special running exercises. After completing the main work, be sure to cool down for 10 minutes at an easy pace. This will help the body recover better and remove accumulated lactic acid from the muscles and blood. Special work cannot be performed more than 2-3 times a week. Moreover, after one serious workout, there must be a fasting day the next day.

If you liked the exercises:

You can download the printed version for training using this link: ""

Conclusion

How to increase speed? There can be only one answer - systematic hard training. Moreover, you need to train not only muscle strength, but also technique. It is imperative to go to the stadium so that the muscles get used to the special running work. Undoubtedly, running training- this is hard, especially when the question is how to increase your running speed. But when you see the treasured seconds on the stopwatch, you immediately understand that the hours of training spent, the liters of sweat shed and the taste of blood in your mouth were not in vain. This gives additional motivation to run.

Sprinting, or running quickly over short distances, can be fun. However, be good runner- does not mean just quickly rearranging your legs and making lightning-fast leaps forward. To become a good sprinter, you need to take care of yourself and exercise regularly. You will need to learn how to use your energy correctly and keep your body in great shape. The combination of these three factors will help you reach speeds you never dreamed of before.

Steps

Training mode

Start with a warm-up . Before running, you need to warm up. To do this, they usually use a combination of light running and dynamic exercises stretching, and then you can move on to sprint exercises.

Do some exercises. Once your muscles are warm and flexible, do a few exercises to prepare your heart and body for serious exercise. You can do running exercises (you just need to run fast at first, and then accelerate to sprint speed). There are other exercises that are suitable for sprinters:

Create a training plan that's right for you. There is no perfect plan that will suit everyone, as each person has different needs and a different schedule. However, ideally you should set aside at least three days a week for speed work and at least two more days for strength work. Below we provide an example of a training schedule:

• Monday (speed work): run ten times 80 meters (that is, run 80 meters 10 times, resting 2 minutes between runs), run six times 70 meters, run four times 60 meters, run three times 20 meters and once 100 meters.
• Tuesday (day power loads) : go to the gym and work out all the muscles. Try to put stress on all your muscles - they will all be useful to you in running, especially in sprinting.
• Wednesday (work on speed and endurance): Run four times 300 meters. It is important to give your all to these exercises. They strengthen your heart, so you can run much faster.
• Thursday (work on speed not in full force) : run five times 200 meters, three times 100 meters, two times 50 meters.
• Friday (strength day): Go to the gym and increase the load. When you feel that you know how to use the exercise equipment, increase the load. When the body gets used to certain actions, it copes with them more efficiently, that is, the person has to make less effort, and a plateau sets in - a stage when there is no visible progress. To prevent this, make your workouts as varied as possible.
• Don't forget to warm up before each workout and cool down after it.
• Relax on the weekend. Your muscles need time to rest and recover.

Working on technology

Try running on your toes. Although there is no clear evidence to support the effectiveness of this method, many believe that tiptoe running helps you move faster. The less time your foot is on the ground, the better.

Take more frequent steps. It may seem like taking longer steps means running faster, but that's not true because you can't move forward while your feet are in the air. Short steps will allow you to develop greater speed (with proper technique).

• When you take a big step, you lose your body composure. One leg protrudes forward and acts as a brake for the entire body. You then need to transfer your body weight to your foot, which results in a springing motion that reduces speed.
• If you take normal sized steps, you will tire more slowly.

1. Lean forward slightly. Just two degrees of lean can separate you from a stellar sprint performance.

   • This doesn't mean you have to put all your weight forward and try not to fall. It will be enough to lean slightly to be able to move faster without losing your balance.
   • It is also important not to lean back. As you approach the finish line or look back at your opponents, you can lean back slightly or look up, which will change the position of your body. It will also slow you down. It's better to look back when you reach the finish line.

2. Use your hands. The arms can push forward if you know how to move them correctly. They should work together with your legs, and this will allow you to run faster.

   • Bend your knees at an angle of 90 degrees. Relaxed fists should reach the chin and return back at the expense of the elbows.

3. Run to your limits. Never brake during a sprint. If you're traveling less than your maximum speed, you're wasting valuable time. If you feel like you need to slow down, brace yourself and fight the thought. If this doesn't work, reduce the initial speed. You should reach the finish line with greater speed.

   • If you're competing, a slow start can be a psychological reason to speed up. Runners who start out fast and tire quickly sometimes think they have already won and don't expect to be passed by someone who was at the back first.

4. Eat well. It is very important to follow the recommendations of nutritionists - it will be useful. However, athletes have special nutritional needs.

   Drink plenty of fluids. You will lose fluid through sweat, so you will need to drink more to stay hydrated. If you train in the sun, the importance of water increases.

   • You should drink half a liter of water for every 500 grams of weight you lose during training. Weigh yourself before and after your workout and you will know how much water you should drink. For example, a football player can become 2.5 kilograms lighter per workout just due to fluid loss.

5. Work out regularly in the gym. Competent training using strength training equipment correct breathing can increase your speed, so you should go to the gym at least twice a week.

   • Strength training that pushes you to your limits (but allows your muscles to hold up and not shake) will prepare your muscles for running, increasing their size and endurance.
   • All gyms are different, and the exercise equipment is different everywhere. Look for machines that will help you work your legs.
   • Don't overexert yourself as this can lead to injury. Increase the weight of the weights gradually.
   • If you're not sure you're ready for strength training equipment in the gym, start practicing at home.

6. Work on your leg muscles. Of course, it is the leg muscles that will help you develop greater speed. Find a machine that will allow you to work all muscle groups in your legs. Do the most different exercises: jump from a squat, lift the weight using your leg muscles. There are many exercises with dumbbells that will strengthen your legs:

   Work your abdominal muscles . It will take a lot of time to strengthen your abdominal muscles, but strong muscles the core will make training easier, so you can achieve success. In addition, developed muscle corset will help you avoid injury.

   Work your shoulders. It is also important for a sprinter to have strong shoulders. They help you run by allowing you to gain speed faster and have better control of your body position. If your gym has a shoulder or bench press machine, use it.

   • The bench press will strengthen your chest muscles, which is also important.
   • Be careful when working your shoulder and neck muscles. An injury to these areas can cause a lot of pain and can stop your workouts as you need time to recover.

7. How to improve the result

   1. Buy suitable clothes and shoes. If you just want to run a little faster, it's not worth spending huge amounts of money on running clothes and shoes, but it will be useful if you're competing (and aiming to break a world record).

And so you run, run constantly, regularly and often. You're on top of the world, and to be honest, these days you really feel like a hero. A stronger, healthier, more amazing version of yourself. Just a few months ago you were struggling to climb like an elephant. Let's enjoy this feeling for a second, because now it's time... to run faster!

You know it's true, either you move forward to success or you fall back, losing ground. There is no such thing as “standing still.” In addition, to maintain interest you need to push (not punish!) yourself. And if you want to lose weight, you need to maintain these intensity levels to continue losing weight.

Beginner Runners

If you're still relatively new to running, a little patience won't hurt. Before you can start running fast, you need to learn how to run long distances. It is important to give yourself time to strengthen your leg muscles and connective tissue, which will prepare your body to withstand more intense and advanced workouts. Your main goal as a runner is to run regularly and without injury. If you start too hard or too early, you risk falling back due to injury. And if you drop out of the game at the very beginning of your running practice, there is a high risk that you will not run anymore at all. So, it’s better to move forward slowly but surely, with each step you become better and stronger. If you try to achieve your goal quickly, it will most likely take you longer than if you approached the matter calmly and with patience.

That you are not yet ready to accelerate progress with the help of advanced training methods, doesn't mean you can't start running. In fact, participating in races such as 5K is a great way to gain experience without any pressure. Not only will you learn about organized and competitive running, but you will also gain insight into your running pace and experience the joy and spirit of running.

There are several tips that can help runners of all levels run without straining their bodies, and vice versa.

How to Run Faster: Tips for Everyone

1. Focus on body position

Taking the time to learn proper running position is an investment you won't regret. Running with correct position not only reduces the risk of injury, but also pays off when it comes to speed. If you run more efficiently and economically, you have more energy to run faster. The easiest way to correct many errors in body position is to “run straight” and relax. This instantly relieves a number of common running problems. For more information about this, read how to run correctly.

2. Losing weight

Again, super simple. The less you weigh, the less weight you have to carry, the faster you can run. This applies to any weight - be it a bicycle wheel or a heavy tractor wheel. If you want to lose weight, then this is an additional incentive! Research shows that for every pound of weight lost, a runner speeds up an average of 2 seconds per mile. If you lose 10 pounds, you can run a mile 20 seconds faster. For the 5K, that's 1 minute faster, and for the marathon it's almost 9 minutes faster.

3. Rest and Recovery

Running every day will not make you faster. Rest is just as important as running. Therefore, rest days are necessary for the body to repair and restore muscles, strengthen tendons and ligaments. So by skipping days off, which are vital for recovery and injury prevention, you're less likely to see the speed improvements you're looking for. Conclusion? You should not run for more than 2-3 days without a break.

4. Get stronger

Running is primarily a cardiovascular exercise. However, if you want to run well, and run fast, then running requires strength. Not the same strength as a terminator, but like, for example, a karateka - discreet, distributed throughout the body, stabilizing, allowing him to balance on one leg, we are talking about this kind of strength. Ultimately, your strength is determined by your weakest link.

Your center is one area that is often neglected by runners; a weak center is associated with injuries and poor running efficiency. On the other hand, a strong and stable center means your pelvis is more likely to be aligned correctly, you have a firmer foot on the ground and are less prone to injury, and you run more economically. Simply put, your body is zen. This is not fighting the road. It is strong, aligned, centered. Final result? You run smoother, faster and bonus - you get abs!

Then, the legs. Research shows that regular strength training can significantly improve how efficiently the body uses oxygen. Basically, strong legs, this means less energy consumption, improved speed, muscular endurance and, of course, strength, as well as a reduced risk of injury.

5. Breathing

You might have thought that it was easy since you would have been doing this for a while, but as you may have noticed, it is not as easy as you may have liked. Yes, you've known how to breathe since you were born, but you've also, in all likelihood, lost some skills since then.

The truth is, many runners experience breathing problems, which not only affects performance but also motivation. So, in addition to training your heart and legs, you need to train your lungs as well. After all, the heart can only pump as much oxygen to your legs as you can inhale, regardless of its strength or efficiency.

As you can see, strong respiratory system can have a huge impact on your running. The better you breathe, the more oxygen reaches your legs, which means better endurance and faster speed. Research from Brunel University in England backs this up, showing that runners who breathed harder also had the weakest leg muscles.

So the question arises: what is the best way to breathe? The answer is quite simple, breathe full breath. Most of us breathe through chest breathing, inhaling small, short sips of air without making full use of our lungs. And we have been breathing this way for most of our lives, which means it has become a habit that is difficult to break. Abdominal breathing is the more correct way. This is how we should naturally breathe from birth.

Take an example from the pros in this matter: babies. Look at any baby and you will see how his tummy expands and contracts, how air moves in and out of his body. Here's how it's done. When you breathe from your belly, you want to inflate it like a balloon, as opposed to chest breathing, which raises and lowers your shoulders.

To practice, place one hand on your stomach and one on your chest. Start with slow, deep breaths, breathing from your belly. Feel the difference. Belly breathing allows you to use more alveoli in your lungs, taking in more oxygen, which provides oxygen to your muscles and relieves fatigue. Pilates can help a little in this matter, because... it will increase flexibility, strengthen your core, and improve your breathing—key things for any runner.

6. Small, quick steps

Run faster using quick, short and easy steps. Beginning runners tend to take shorter, longer strides, which means you'll spend more time in the air, lifting your body a little higher. Raising the body this way requires additional strength, and landing the legs on the ground is also more difficult. Smaller steps will help you land more easily in the middle of your feet and lift your feet off the ground more easily. Imagine walking into a field of raw eggs or hot coals. Light, quick, small steps can help increase your pace and also reduce your risk of injury.

How to Run Faster: Advanced Techniques

If you can run 8-10 kilometers continuously, and regularly run 30-40 kilometers per week, then perhaps you need additional speed. Some experts recommend waiting until you have a year of running under your belt before you start adding speed training.

Running further will simply increase your endurance, but this is not enough to help you run faster. The best way to run faster is to use a range of different running techniques that not only help you increase your running pace, but also improve your endurance.

7. Running uphill

What it is? Running does not require a full range of motion or effort, especially when running on a plane. To get involved in work more muscles and increase your range of motion, include uphill running in your workout. The name speaks for itself. Hill running means running on an incline. Simply increase the incline on the treadmill, or if you're running outside, find a hill or higher elevation.

How does this improve running, what does it give? It would probably be easier to list what it does not provide. Running uphill forces your muscles to contract harder than running flat, strengthens your leg muscles, and improves your cardiovascular fitness, making you a more powerful and powerful runner. Other benefits include: faster stride, longer stride length and more economical running. What's even more amazing is how quickly it all starts working; In just 6 short weeks you can expect significant improvements in speed and power. You will find running on a plane much easier.

8. Speed ​​training

What it is? Another fast-paced workout, speed training involves running at a difficult but manageable level. At a level outside your comfort zone, you find it difficult to breathe, and then you gasp for air. Speed ​​training is “comfortably challenging,” where you run fast, but not too fast. If you can speak easily, or cannot speak at all, then you are not in the speed zone. When you reach the required speed zone, you are able to speak, but not in full sentences.

How does it improve your running? Speed ​​running, probably - The best way increasing speed. Speed ​​running increases your lactic acid threshold (the body will take longer to create lactic acid - lactic acid causes fatigue), which allows you to run faster.

9. Interval training

What it is? Interval training consists of alternating intense but short periods (usually a few seconds to 2 minutes) of running at speed, followed by slightly longer recovery periods during which you walk or jog.

How does it improve your running? Interval training is a great way to improve your cardiovascular fitness and endurance.

10. Fartlek

What it is? Fartlek, Swedish for "speed play," is a fun workout that's similar to interval training in that it also alternates between intense intervals and recovery intervals. However, unlike interval training Fartlek has no structure or pre-set plan. A fartlek can consist of a goal of running to a tree, phone booth, or lamp post at a distance you are ready for and at a pace you are ready for, followed by a run to relax. This is especially fun to do in groups where one person takes on the role of leader and sets the rhythm/intervals, after which the next person in the group becomes the leader. It's unpredictable and fun, with no planning or timing.

How does it improve your running? This can help make you run faster and improve your endurance.

Speed ​​training is tiring, so you should alternate a speed day with one or two days of easy running (or rest). This will allow you to gain speed while reducing the risk of injury. Start with one speed workout per week. When you get further, you can add a second one. intense workout. Never do more than two speed sessions per week.

Is running speed a genetic phenomenon or a skill acquired over years of hard training? We are talking about techniques and exercises that develop speed performance.

I have come to the conclusion that speed is hereditary. Some people are born to run as fast as a cheetah. Genetics? Most likely, and although some genetic inclination, talent or potential is hidden in each of us, many need years of hard training to develop speed in order to become the owner of the elusive lightness and explosive power of the legs.

There are coaches who feel that they will not be able to improve the speed performance of this or that athlete, no matter how hard they try. To some extent this is true. If you run 35 meters in 5.4 seconds, chances are you'll never get down to 4.5.

However, it is quite possible to lose four tenths, and in some cases even an impressive five tenths of a second. And this will be a giant breakthrough. But to do this, speed exercises must become an integral part of your daily training.

Developing speed is an ongoing process that requires enormous effort, dedication and iron discipline.

If you want to get faster, you must do speed exercises day after day, week after week, month after month.

You will get faster, but you have to put in your best effort. Most of us don't have great talent, but hard work beats talent. Athletes who are able to grow wings of speed through hard work and dedication outperform their competitors. And to win, you need speed.

How to increase your running speed?

There are two simple ways to improve your speed. The first is to improve running biomechanics. Most people run around like they're drunk, with their arms dangling in all directions and their legs shaking the ground like a 300 kg hippopotamus running. If you improve your running technique, you will increase your speed.

The second way to increase speed is to make your legs stronger. Yes everything is correct. Build up your leg muscles by lifting iron. The more force you push off the ground, the faster your legs will run. Believe me, it works. If you squat and pump your hamstrings, you will develop leg strength, which translates into speed.

How do I know this? From personal experience, of course. At a powerlifting competition, I suffered a severe leg injury (I tore all four quadriceps and damaged my kneecap). After about six months I was able to return to . The strength increased very slowly.

During this period, I coached a young guy who was preparing for his first season of college football. We had a race to see who was faster. We measured a distance of 35 meters and gave the start. I ran in 5.1 seconds with a body weight of 122 kg. Good result, although I didn’t run at all, I just did stretching and heavy squats!

If I had worked on my running technique, stride length and cadence, I could probably cut four tenths off my time and run 35 meters in 4.8. And, by the way, I was ahead of that guy by two tenths of a second!

Mass times acceleration equals force, right? How many times have you seen a game where one team completely dominates for three quarters, and then the team that everyone has already buried suddenly turns the game around and rolls the other team into the turf?

This happens often, doesn't it? It doesn't matter how strong and big the athletes are on your team; You'll definitely fail if you don't know how to use your speed.

You won't be able to reach your full speed potential by just running sprints or working on leg strength in the gym. To develop maximum speed, you must do both, and even in combination with exercises to develop running technique.

Exercises and techniques for developing speed

Running technique

Running speed is the result of stride length multiplied by stride frequency. By increasing the length of your steps and their frequency, you will increase your speed. Step frequency is the number of steps you take per second. Step length is the distance you cover with one step. A good technique for developing these skills is to run up and down a slope for 20-40 meters. Instead, running up the steps at the stadium will do.

Swing your arms

Proper hand movements improve sprinting technique much more effectively than any other technique. Swinging your arms is a mirror image of the movements of the lower body. If your arms don't move properly, you'll also have problems moving your legs. Keep your elbows at a 90-degree angle because if the angle is higher, your stride frequency will decrease and this will affect your running speed.

Hand swings should be performed in the direction of the mouth. It's like eating an ice cream cone. This will help maintain the correct angle at your elbows. In the backswing, guide your arms so that they rise above your shoulders. This will make your legs work harder. Bend slightly at the waist, keep your back straight and your torso relaxed.

Hill or steps

These techniques develop explosive starting speed and increase stride length. Concentrate on pushing off with your back leg, fully extending your ankle, knee, and hip. Keep your arms at a 90-degree angle and make precise swinging movements as described in the arm exercise above.

Run about 30-40 steps up, then go down to the bottom of the rise and repeat the run. The exercise can be done on a hill instead of the stadium stairs. Find a small climb 50-100 meters long with a gradient of 15 to 20 degrees.

In general, hill sprints are better than their stadium counterparts because you jog downhill, which helps increase your stride length. Never sprint downhill, go down slowly, and don't overextend your leg movements. Turn around and run up the slope when you reach the bottom.

Running speed is an integral element of any sports competition. Before any training to develop speed performance, perform warm-up exercises. Warm-up may consist of jogging or a couple of laps around the stadium. Also include a 10 meter high hip sprint, a 10 meter back sprint and a couple of 100 meter sprints.

After completing your warm-up, stretch your quadriceps, hamstrings, calves, and torso. All of these exercises can also be done during or after your workout.

How often to train?

Perform the exercises listed above three times a week for two months, and then increase the number of sprint workouts to five per week. If you can train with a partner, try this simple, quick and inexpensive method to increase your leg speed. Have you ever seen in a magazine or TV commercial how an athlete runs with a parachute on his back?

If you can afford a parachute, I recommend purchasing one, as it is a great tool for developing speed. But if you, like me, can't afford to shell out for a parachute, go to a bike shop and pick up a couple of old bike tires.

Put the tire on your belt, have a partner grab the tube from behind, and then lean slightly and pull forward, swinging your arms and walking with your knees high at a set distance. Once you feel comfortable with this movement, begin doing full sprints with a weight attached to you.

Rugby and football are games in which everything is constantly in motion, and fast players by default have a solid advantage. A player with good speed is always first on the ball, and therefore he is the one who controls the game. Speed ​​development should be taken seriously by all players, not just forwards. Use these tricks to run faster. It is not so difficult.

Coaches, athletes, scientists have been trying to find effective methods that will help you run faster. Even non-athletes can successfully use the results of these studies. Anyone can learn to run fast over any distance. The main rule is to follow the chosen training plan. Regularity and quality in training will make almost anyone an excellent runner. The only exceptions are those who exercise stress

Contraindicated due to any illness or injury.

running in the autumn forest

1. Often, new runners try to achieve their goal by exhausting themselves with too frequent and heavy loads. They quickly quit, disappointed when training, contrary to expectations, does not bring pleasure and results. It will not be possible to learn to run fast in two weeks if the person had little to do with sports before. It is better to start your sprinting career with fast pace
2. or jogging for short distances (1-1.5 km). Both parameters (speed and distance) need to be increased gradually; It's better to train on fresh air
3. , not in the gym or on the treadmill. Asphalt is not suitable for running; There is no need to adhere to a specific time (morning, afternoon). "Owls", for example, will quickly get tired of morning rises
4. . It's better to run when it's convenient;
5. Running in the company of friends will most likely not bring results, and if you are bored alone, then it is better to take a player with invigorating music;
6. You should definitely take water to your workout. But it’s better to eat two hours before class. For those who often eat fatty and salty foods, it is better not to ask the question “how to learn to run fast” at all;

Before you start, be sure to develop a training plan. The frequency should be at least four days a week with any regimen (every other day, two days after two). The fourth week is rest, which involves reducing intensity rather than stopping activities. Before each workout, you must warm up to avoid injury.

Technique

The main misconception of novice runners is that long steps speed up running. In reality, speed is imparted by short flight phases and the most frequent but brief contact between the ground and legs. The feet should touch the ground very often, and the movements should be soft and springy.

Incorrect hand position while running will cause the torso to sway and limit forward movement. Hands should be kept next to the body at right angles, moving them in proportion to the movement of the legs. The shoulders and body should remain motionless while the arms are working, moving only shoulder joints. Body tilt is also important when running. Leaning forward a little will speed up your run, while leaning too much will slow you down. It is imperative to set aside time for technique training. In a practical way, you should find for yourself the optimal combination of torso tilt, arm position, frequency of contact with the ground, and step length.

Training effectiveness

In addition to proper running technique, the body's endurance is important. It needs to be developed special exercises and loads.

Exercises:

1. Jumping onto a bench with both feet or alternating feet increases the power of the push. The exercise is performed quickly, without delays on any surface;
2. Jumping up with a load will also increase your pushing power. Press the dumbbells to your shoulders, slowly squat down, jump sharply, throw your arms up, your legs should leave the ground at the same time;
3. Running with shin overlapping, knees lifting. Maximum range of motion and high speed are important.

You can increase the load by making your workouts longer and more intense, or you can use weights. Small dumbbells in your backpack or in your hands will improve the quality of your workout. You can start with a weight of about 0.5 kg and gradually increase to the maximum possible.

Running uphill gives good load on your feet. Even a small slope will increase it significantly. It is better to do several runs, each time descending on foot and restoring your breathing. Techniques interval running Almost all athletes use it. Their essence is to alternate fast and easy tempos. Anyone can learn to run fast; it turns out there is nothing complicated about it, just as there are no secrets. To achieve something, you need to work on yourself. Perseverance and systematic training are the key to success.