I am 50 meters 7 seconds 1( *** seconds). Can I increase the radian to 6.5 seconds, mainly to improve the sprint speed?

1, increasing the reaction speed.

Practice method: practice leapfrog, lunge and squat, and practice the starting action;

2, improve the stride frequency

Practice method: In-situ leg lifting exercise, continuous pedaling.

Step 3 increase the stride

Practice method: lunge leg press and infantry leg press. Touching height training (bouncing) and running with high legs.

Practice well, warm up well, and beware of sports injuries. Don't put too much pressure on yourself, just try your best, and you won't lose if you are worthy of yourself. Face the game with a positive attitude and wish you success! 1. Keep practicing every day.

Expand the distance of each step.

3. Increase vital capacity and improve explosive power.

You should put sandbags on your legs at 3 o'clock. After a period of time, the effect is obvious. It can be achieved through scientific training!

100 leg lifts, with a 2-minute break between the three groups.

Stride for 50 meters, and rest for 3 minutes for 3 groups.

50 meters turn back and run, and rest for 5 minutes between the three groups.

Run 200 meters at a constant speed, and rest for 5 minutes between the 4 groups.

100 meter accelerated running, with a 5-minute rest between the four groups.

100 meter sprint, with a 5-minute break between the four groups.

Eat bananas, rice and meat 2 hours before training.

Be sure to eat high-protein food (eggs, milk) 40 minutes after training.

Train for two days and take a day off.

I used to be a provincial 100-meter athlete, and the highest score of 100 was 10+38 (shameful).

This training plan is very hard, but you can improve a lot by sticking to it for one month. The easiest way is to put a German shepherd behind you when running. It's hard not to be happy Humble … insist on running in sand leggings every day, find a professional sports coach to guide you, and practice hard scientifically without damaging your health. I think your speed will be greatly improved, brother! Ha ha!

How can you make people run fast?

Running training has four basic elements: endurance, strength, speed and rest.

keep patience

If running is regarded as a pyramid, the top events once or twice a year are its pyramid, and the endurance foundation is the tower foundation. Kentucky is the most interesting place for runners who pursue health. But for most runners, the tower foundation is the starting point and end point of the whole plan. Without a good foundation, it is impossible to work with greater intensity and speed. Some runners often neglect their plans, which will adversely affect our running. In fact, we can design our own running plan well, especially to lay a good foundation for endurance training every year.

force

With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Decreased muscle protein is a typical aging disease. In the elderly, falls and fractures are more common because of their decreased muscle strength and extreme weakness. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.

No matter what age runners are, few people try to exercise muscles outside their legs. However, in daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles. Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms are. Arms can keep their stride effectively because they move their legs rhythmically like metronomes.

Increase the strength of the upper arm through simple push-up exercises. Don't do push-ups too fast, pay attention to the width of your arms and strengthen your back, shoulders and arms. All these parts will play an important role in the final stage of long-distance running. Don't do too much at once, just do it four or five times at first, and then gradually increase the number with the increase of strength. The advantage of doing push-ups is to provide resistance with your own weight, 3 without investing in any facilities.

Another important muscle in running is the abdominal muscle. A weak and flabby abdomen means that in the final stage of long-distance running training and competition, your stride becomes smaller, your chest becomes smaller, and the total amount of air delivered to your abdomen decreases. In addition, due to the poor strength of abdominal muscles, it may involve the waist muscles opposite the abdomen. The solution is to do sit-ups regularly in a planned way. This exercise will exercise the muscles of the back, waist and abdomen. The simple way to integrate strengthening upper limb strength into daily running is to do it like doing exercise after running every day. At first, 10 sit-ups, 5 push-ups, 20 arms flexion and extension, increased to 12 sit-ups, 6 push-ups and 24 arms flexion and extension two weeks later.

Strengthen the running power as much as possible. Once you have a certain endurance foundation, the easiest way to increase your stride is to run in the mountains. A regular mountain running plan will have a miraculous effect on daily running, especially on competition results. Mountain running can enhance the strength of runners' thighs, enhance the coordination of legs and enhance the coordination of the brain. It has a greater impact on older runners. According to the survey results of Stanford University, the bone mineral density of the elderly who run mountains is much larger than that of those who have not participated in training or have participated in insufficient training.

Training for mountain running can start slowly. First of all, when you are training for mountain running, you don't have to run steep mountains. If you run a steep mountain, the only thing you can do is climb it. For an ideal mountain run, the length of the mountain road is a quarter of a mile, and the slope of the mountain should not be too steep, so as to exercise the back pedal strength of the leg without making the muscles too nervous. Secondly, try to run up the hill. Because when you run downhill, the impact on your feet, ankles, knees and legs increases (about 4 to 5 times your weight). When running uphill, the impact will be much smaller, which is more conducive to strengthening the strength of the thigh and helping to stretch the achilles tendon. When you run down the hill, you should reduce your stride.

According to the effect of other series of mountain running, run once in the first week; In the second week, run twice. 8 to 10 weeks before you plan to participate in the race, effectively integrate mountain running into your weekly intensive training. Repeat 1 2 times a week to make mountain running occupy an equal proportion in daily and regular moderate-intensity training.

speed

For a runner, there are many ways to carry out speed training: going to track and field and repeating various sprints; Play speed games; Run down quickly from the top ... >>

How can I run fast?

Running fast depends on the accumulation of exercise at ordinary times, as well as locating the target and defining the purpose when running. This is an invisible motivation, and the method of running is also very important. When running, don't bow your head and blow your head. Keep your eyes on the target in front to avoid damaging the cervical spine. However, technical exercises such as deep jump, squat, one-legged squat, frog jump, skipping rope, vertical jump in situ and standing jump are all helpful to enhance leg strength.

How can I run fast without getting tired?

Breathe through your nose, not your mouth. Heel should be balanced, don't touch the ground, the landing speed will be reduced. Drinking proper amount of salt water before running can avoid dry mouth. Pay attention to rest before running, don't do strenuous activities, and move your joints to relieve tension. Don't fall behind from the beginning, run ahead, and it is best to follow the first or second or third. Keeping close to 0.5 meters can save energy. Remember not to surpass the first place, don't fall behind, sprint the last 100 meters, and sprint beyond the first place at all costs. The first one has no strength to sprint under your fierce pursuit. Don't worry, swinging your arms back and forth can increase the frequency of your legs. This is my practical experience in running five kilometers and ten kilometers. Of course, you should have basic physical qualities. Is that the gap with the strong should not be too big. The last time is the most uncomfortable time for the body. As long as you can persist, you must persist. Breathing and rhythm will be in harmony. If you have a stomachache in the middle of running, it means you lack training. If you don't eat too much, after training, you won't run too much. In the process of running, it is best not to listen to songs. Listening to music can only make you run more easily, but the speed will slow down. Good luck!

How can I run fast?

Hello! Friends should start quickly and swing their arms rhythmically and forcefully. Learn to speed up, the faster you reach the finish line, the more you can't slow down. There are many factors related to sprint performance: step frequency, stride length, speed, speed ability, explosive force, flexibility and coordination of muscles and joints; There is also the psychological quality and technical level of athletes. Among them, three factors have the greatest relationship with improving sprint performance.

What can I do to run fast?

I am a fitness instructor, and I want to improve 100 meters: strengthen the frequency, stride and burst. The strengthening of frequency depends on the usual warm-up exercises, such as doing more high legs, short running and reverse pedaling. High-footed people pay attention to speed and standard, short-distance running should be about 30 meters, and then gradually transition to running. Just rush out and stop for about 20 meters. Don't stop braking, just relax and stop naturally, or you will hurt your knee. Push back quickly and explosively, and make full use of the cooperation of your legs. The most important thing is to strengthen strength training and do squats. Twice a week, once big and once small. After squatting, do a combination of high leg lifts and running, about 20 meters. The premise of doing this is: do warm-up exercises! Do a good job! Otherwise, it is easy to get hurt. Especially when doing strength. The method I'm talking about is the method of improving in a short time.

Finally, I wish you a happy workout. If you have any fitness questions, you can ask our coach to answer them.

How can I run fast?

I am a fitness instructor, and I want to improve 100 meters: strengthen the frequency, stride and burst. The strengthening of frequency depends on the usual warm-up exercises, such as doing more high legs, short running and reverse pedaling. High-footed people pay attention to speed and standard, short-distance running should be about 30 meters, and then gradually transition to running. Just rush out and stop for about 20 meters. Don't stop braking, just relax and stop naturally, or you will hurt your knee. Push back quickly and explosively, and make full use of the cooperation of your legs. The most important thing is to increase strength training and do squats. Twice a week, once big and once small. After squatting, do a combination of high leg lifts and running, about 20 meters. The premise of doing this is: do warm-up exercises! Do a good job! Otherwise, it is easy to get hurt. Especially when doing strength. The method I'm talking about is the method of improving in a short time.

Finally, I wish you a happy workout. If you have any fitness questions, you can ask our coach to answer them.

How can I run faster?

When people are running, the oxygen demand of human body increases with the increase of running speed. In order to change this situation, it is necessary to speed up the breathing frequency and increase the breathing depth. However, there is a certain limit to the acceleration of respiratory rate, and the most effective range is generally 35 ~ 40 times per minute. If the maximum number of breaths per minute is 60, and the average breath is once per second, it will inevitably make the breathing shallow, reduce the ventilation, affect the inhalation of oxygen and the discharge of carbon dioxide, increase the concentration of carbon dioxide in the blood and decrease the concentration of oxygen. Pay attention to the even breathing rhythm. When running, consciously coordinate the rhythm of your feet and the rhythm of breathing. Generally speaking, according to your physical condition and running speed, you can take two steps, two steps, or three steps. When breathing rhythm adapts to running rhythm and becomes a habit, shortness of breath and rhythm disorder can be avoided, which is very beneficial to deepening breathing depth. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by "pole" when running. Breathe in through your nose while running. Breathing through the nose and running rhythm can meet the oxygen demand in the body. With the increase of running distance and intensity, the demand for oxygen increases, and the breathing mode of mouth and nose should be changed. Inhale and exhale slowly, thin and long, and open your mouth slightly when exhaling, so as to avoid quick breathing or big breathing. Shortness of breath and poor sense of breathing during running are due to insufficient exhalation and insufficient discharge of carbon dioxide, which occupies alveoli and limits the inhalation of oxygen. If you want to increase the expiratory volume, you must exhale through your mouth and consciously increase the expiratory volume and time. 2. When running, mastering the pace frequency and stride length can not only effectively control the running speed, but also reduce the chance of sports injury. When running, the step frequency is even and regular, which can give muscles and tendons enough time to stretch and relax. Breathing can also be adjusted to a stable frequency with a uniform pace, so that you can run for a long time without fatigue. The pace frequency should not be too slow when running. If the pace frequency is too slow, the body will fly for a long time and move in the vertical direction, so the impact on the body when landing will be great and the possibility of injury will be great. In addition, if the pace frequency is too slow, the stride will be too long and the legs will stretch too far, which will lead to the heel landing first, which will cause damage to bones and joints. Therefore, you should keep a faster pace and a smaller stride when running. First, land your feet on the ground, then quickly transition to the heel, and finally transition to the toes, which can play a buffering role, relieve fatigue and minimize sports injuries. Strengthening physical strength is not something you can't eat, but something you need to practice. 1) Moderate physical exercise. Jogging is the best, 3-4 times a week, each time for more than half an hour, followed by distance, mainly duration. Skipping rope is ok if there is no space, but the amount of exercise is relatively large, and it is difficult to persist for half an hour at a time. 2) Have a good rest. It is absolutely not recommended to stay up late, it is better than smoking and drinking. 3) Eat reasonably. Milk is good, but bone soup and pig's trotters are debatable-too much fat and cholesterol can easily lead to fatigue. The best complementary food is fresh royal jelly (not oral liquid). Fresh royal jelly must be kept in the freezer, and the daily dosage is 10g. Add two points: first, this thing is a bit expensive, and second, it tastes bad. It will take you a long time to get used to it. I suggest you mix it with a spoonful of honey. Finally, I would like to remind you that "practicing" physical fitness is mainly physical exercise, followed by items 2 and 3. As for the exercise that suits you best, it depends on your gender, age and current physique. Other people's suggestions are reference. 4. Don't think about those unhealthy things. Just eat more rice. The most important thing about wearing shoes is that the size fits your feet. No matter what brand, the main structure of running shoes with better quality is similar. Among them, the outsole is a layer that touches the ground, which is slightly hard, wear-resistant and has anti-slip function. There are also several extremely light running shoes that have no soles and are only suitable for running on treadmills. Midsole is the most important damping layer, which is softer than outsole. The support at the arch of the foot can control the torsion of the shoe bending and transfer the impact force from the heel to the sole of the foot when landing. The shock absorber at the heel is the most important, and each brand has its own technology and characteristics. Insoles can generally be taken out, which is the last line of defense to absorb shock and correct foot defects. The vamp is mainly for the close combination of feet and shoes, and has the function of ventilation and heat dissipation. Hard heels can improve the stability of feet when landing.

How to run fast in 200 meters?

I am a junior high school physical education student, and my score in 200 meters is 28.09 seconds. Let me tell you something! The heel should be high, the stride should be big, and running should not be fast or slow, which consumes physical strength. More importantly, running really depends on perseverance. I tried. And you can't run fast and slow, it will be very tired. When using speed, you must keep a balance. The most important thing is to forget yourself, surpass yourself, go forward bravely and persevere. Wish you success! Swing your arms quickly, raise your legs and sprint in a straight line. When running, you should raise your feet, especially your heels, which will help you run faster and have less physical strength. Oh, if it's a sprint 200 meters. Regular exercise should pay special attention to the rhythm of breathing. Rhythmic breathing will make exercise more relaxed and coordinated, which is more conducive to creating good sports results. If running periodically, long-distance running should take 2 ~ 4 steps of inhaling and 2 ~ 4 steps of exhaling at a time. In sprint, the method of "holding your breath" and intermittent shortness of breath is often adopted, that is, after "holding your breath" for every 2 to 12 single step (or more), take a quick deep breath within 1 second. The breathing rhythm of periodic swimming, breaststroke is a combination of one stroke, one kick and one head out of the water to complete one breath, and crawl is a combination of three strokes, three kicks and three to six times to complete one breath (lateral ventilation). In fact, chocolate has little effect. Don't drink red bull, it's bad for your health. It is good to drink glucose or boiled water 30 minutes before running.

How can I make myself run fast?

Sprint is a work item with extreme strength. According to physiological and biochemical theories, extreme intensity work belongs to anaerobic metabolism for energy supply. Sprint requires that the human torso lean forward slightly, but not bow its head. The arm should be bent and swing back and forth on one side of the body. It can be seen that sprint is an intense sport with high technical requirements, quick response, high flexibility and great intensity. I mainly start from the following aspects in my usual training.

First, develop explosive exercises.

Explosive power is determined by two organic components, namely speed and strength. So you can use the following exercise methods: 1, jump deep; 2. Vertical jump; 3. vertical jump with weight; 4. jump with weight; 5, squat with weight; 6. Swap jumps with weight-bearing lunges.

Second, practice flexibly.

Flexibility refers to the range of human joint activities and the stretching ability of muscle ligaments. It is of great significance in sprinting, especially in increasing the stride of athletes. So I usually use the following methods in training: 1, body flexion exercise; 2. Tie rod legs; 3. Longitudinal and transverse arm forks; 4. The ribbed wooden body bends and stretches back and forth quickly; 5. Kick (front, side and outside swing) and sit cross-legged. 6. Quick squat exercises.

Third, the training of action speed.

This link is the key to sprint training, and the methods I usually adopt are auxiliary practice, repetition, competition and games. Among them, the competition method is often used for speed training. Due to the short time of speed training, the frequent use of competition methods can make athletes feel high and show the maximum speed. Like the competition method, it can stimulate the athletes' high emotions, and at the same time, it can cause various movement changes during the competition, and it can also prevent the form of "speed obstacle" caused by often arranging exercises that show the maximum speed.

Monday and Thursday, 1, jump deep; 15 group * 10 times

Every Tuesday 10 group *30 weight-bearing lunges exchange jumps.

Wednesday 30m sprint -60m sprint -80m sprint, 10 group, the key is to improve the pace frequency, downhill running can significantly improve the performance.

Flexible exercise on Friday, kicking 10 group *30 times, vertical jump with weight 10 group * 15 times.

Saturdays 15 weight-bearing squats * 10 times; 30m dash-60m dash-100m dash 6 groups

Take an active rest on Sunday, such as playing ball games.

Every training preparation and relaxation activities are essential.

Get the first place!