Five skills to make you run faster. Running is a daily exercise. Sometimes some activities we take part in may have running competitions. If we want to win the first place, we must exercise our running speed. Below I will share with you five tips to make you run faster.

Five tips to make you run faster 1 1, and warm up correctly.

Static warm-up has been proved to be inefficient in improving muscle blood flow under scientific research and will not make you run faster. The effect of static stretching will help to relax the limbs, but it is not easy to prepare the muscles for strength. So the recommended warm-up is ten minutes of ultra-jogging, followed by dynamic warm-up. Knee-lifting sprint will make the legs pass through a lot of blood instantly and help the muscles wake up.

Step 2 watch your step

You can start slowly. If you want to finish it, remember "don't worry". Running too fast at first, blood lactic acid and oxygen consumption will increase in an instant, and the second half is easy to explode. It is better to slow down first and then fast. You can take the speed measurement of five kilometers as an attempt of segmented training.

Step 3 keep a small step

It is a common concept that the longer the stride, the faster the completion. However, relatively increasing the stride may damage the running economy. The shorter the stride, the higher the stride frequency, and the less time you spend on grounding, which will make you move faster. According to the research of Japanese runners on track and field athletes, it is found that shortening the stride is helpful to reduce the impact of 18%, so that runners can run faster and longer and are not easily injured.

4. Keep sucking effectively

When you run faster and faster, you should remember to keep sucking more effectively. If you breathe very fast, you may actually inhale very little oxygen. So when you run with high intensity, you should pay special attention to keep "efficient" breathing. The key is not the speed of inhalation, but whether there is proper ventilation. Imagine inhaling oxygen into the stomach and inhaling it through the abdomen.

5, a small amount of water

Don't wait for water every kilometer, pay attention to your body feeling, and take a sip when you feel thirsty. For the last time before the game, pay attention to your urine to be transparent or yellowish. After the game, you will find that the urine turns dark yellow and has a strong smell. Explain that the body's hydration effect is insufficient. Drink water properly during the game and drink more water after the game.

Five secrets to make you run faster 2 correct running skills

First, landing buffer.

If you carefully observe other people's running, you will find that many people touch the ground with the sole of their feet and make a loud noise when they touch the ground. The correct action is to run with your feet on the ground first, and then transition to the whole foot. This is a kind of protection for ankles and knees to prevent periostitis.

Second, swing arm

Swing arm keeps the balance and coordination of the body during running, which makes the body swing more naturally and more in line with the rhythm of human movement. When swinging your arm, just remember not to leak your hand before and elbow after, and swing naturally with your footsteps.

Third, hold your head high.

Running is to hold your head high, which is helpful to improve the respiratory and circulatory system of the human body and establish a normal memory state. Because your body constantly consumes energy during running, it is easy to get tired. At this time, if you can stand up your spine with your will, it is actually very simple for you to improve your hunchback.

Fourth, breathe.

Breathing during running is profound and long. Generally speaking, you can breathe through the nose nozzle. If your physical strength drops seriously, you can breathe through your mouth.

Verb (abbreviation for verb) heart rate

Jogging, as a healthy aerobic exercise, should be distinguished from running fast. Generally speaking, the most suitable number of heart rate rhythms for physical exercise is (220- age) ×60%. You can measure the following items correctly while running.