How to sprint quickly? Running is one of the sports that everyone can participate in. Sprinting is also part of running. The best way to surpass your opponent in running is to sprint quickly. So how to sprint quickly? Please try the following skills to improve your sprint speed!

How to sprint part 1: improve your skills.

1, warm up.

You need to keep yourself warm and relaxed. To do this, first run two laps along the runway; The first lap is pure jogging, and the second lap is normal sprint, running at normal speed. However, don't sprint yet, you have a lot of training to do before sprinting.

In the past, training required stretching before running-now it is generally believed that stretching before exercise will actually lead to sports injuries. Instead, you should do jogging and training.

2. Let your feet run on the ground with your arch.

Just in terms of speed, the sprint in the form of arch will make you run faster. The shorter your feet stay on the ground in a sprint, the better. You should feel as if you are floating in a sprint. The first time was a little unnatural. Try running barefoot and imitate running like stepping on a ball-when we run barefoot, the way of running is closer to the actual way of running.

Running with feet on the ground is harmful to our joints, muscles and ligaments. In this process, we use our calves and feet to create a highly unnatural V-shape, which will only add unnecessary pressure to the body. Again, please try to run barefoot, then put on your shoes and run. Can you feel the difference between running barefoot and running with shoes on? Running barefoot is what you should run.

3. Take a few more steps.

You may think that your long and powerful steps will make you surpass the opponents around you, but this is not true. After all, you can't force your feet to move forward when they are in the air. Walking less and walking more will actually make you much faster (on the premise of doing it right)

When you go too far, your figure will be a little out of shape. Your front foot extends in front of your body, which is actually an action to brake the whole body. You have to step over your front foot, which will lead to rebound, which is not good for the shape and speed of sprint. Maintain a normal pace-the wind resistance will be smaller!

4. Lean forward a little.

Only the difference of "two degrees" inclination angle can mean the difference between normal impact and ideal sprint. We don't mean to throw all your weight forward, so don't try to cross the line with your face. We mean it only takes two times.

It is also important not to lean backwards. Sometimes when you are near the finish line or trying to look at the person behind you, you will lean back or turn around, which will change your figure and is a bad performance. Doing so is tantamount to holding you back. Don't do this! When you finish the sprint, you can look around!

5. Use your arm.

If you do it right, your arm will push you further! Imagine the shape of the letter L-your light fist should reach as high as possible in the direction of your chin and then take it back with your elbow. Your arms should be able to drive your legs forward.

6. Push yourself.

You shouldn't slow down when sprinting. If you feel the need to slow down first, concentrate on overcoming it and keep pushing yourself forward. Next time you run, start at a slightly slower pace. Ideally, you will finish faster than you started.

If you take part in a race, being a little behind at the beginning will give you psychological motivation to speed up running. Those who start running fast will relax at some point during the running, because they think they have won the race, and they don't see those who are accelerating to approach them!

7. Take a deep breath.

During all the running time, you should coordinate your breathing with your pace. If your muscles are tired instead of you, try to breathe faster-your muscles may need more oxygen. Inhale through the nose and exhale through the mouth.

In addition to maintaining the correct running posture and ability, you should also coordinate your breathing when running. Concentrate on breathing when warming up, and then you will reach the best state of deep breathing when sprinting. When you stop breathing, you slow down!

8. Do stretching exercises to calm yourself down.

The trick is to relax, stay relaxed and stretch for the next 5 minutes. What should I stretch? Everything! Your legs, ankles, arms, shoulders and neck need stretching, so that you can run as well as a oiled machine.

Sports are generally like this, especially running, because running will use all parts of the body. If you need more guidance, please refer to how to stretch. After exercise, it is the most suitable time to do stretching exercise to prevent physical injury.

Part 2: Establishing a Regular Process

1, do some training.

Once you start warming up and doing flexible activities, do some exercises to prepare yourself physically and mentally for the upcoming real running race:

Leg lift: When walking, lift your knees to your chest.

Swing shoulders: arms are L-shaped, with elbows as inflection points and 90-degree angles. Now, swing your arms forward and backward, just swing your arms with your shoulders. Alternately move, swing the elbow of one arm completely to the end and swing the other arm all the way to your face. It should at least reach your chin. When you get used to this action, speed it up. Do this as soon as possible and as long as possible. At this time, you will feel pain and burning in your shoulders and joints, which is a good thing.

Step: step, raise your knees, legs and toes as high as possible, and close them as much as possible. The idea is that you can go as far as possible with as few steps as possible.

Back off: Turn around and run backwards. Spread your heels out and kick.

Jogging 10 times, sprinting 50 times: a self-training, jogging for 30 meters, and then sprinting 150 meters. This kind of training is especially suitable for changing posture; The sudden change of rhythm improves your ability to burst speed, which is very important for your sprint. In fact, switching between low-intensity and high-intensity exercise like this is one of the best ways to improve your aerobic fitness ability and endurance, which will make you pump oxygen more effectively during sprinting without feeling tired.

2. Design a fitness plan that suits you.

There is no fixed fitness program for everyone, because everyone is different and has unique needs. But the most important thing is to set aside three days for speed training and two days for weightlifting training. The following is an example of a scheme:

"Monday (Speed Training Day)": Run five 80-meter runs (that is, run five 80-meter sprints, with a 2-minute break between each run. ) As stretching activities, four 70m stretching activities, three 60m stretching activities, two 20m stretching activities, or one 100m stretching activity. It's best to start with jogging.

"Tuesday (Weightlifting Day)": Go into the weightlifting room and try all kinds of equipment. Try to build bigger quadriceps femoris and bigger breasts, but keep all the shapes of your muscles; You should make every muscle live for running, especially sprinting.

Wednesday (Speed/Endurance Day): Run two 300-meter stretches. It is important to take this kind of running seriously and do your best. Endurance training makes your heart stronger, which will make you run faster. )

"Thursday (half-speed day)": Run three 200m stretching activities, two 100m stretching activities and one 50m stretching activity.

"Star Stage 5 (Second Weightlifting Day)": Go back to the gym and do all the moves you practiced last time. Once you feel that you have mastered some training or equipment, please be sure to go to by going up one flight of stairs to challenge new difficulties. Because your body has learned some kind of exercise, it will be faster and more efficient to improve one step, which means you have made a lot of efforts to reach this new difficulty and height. Keep your daily life fresh.

Rest on weekends! You need time to rest and let your muscles rest. This is not laziness; This is a wise move.

3. Get the right method.

In order to sprint most effectively, imagine yourself as an airplane. You must get the air fluid in an appropriate way. If you just want to run faster, you don't need to spend thousands of dollars on clothes and shoes; But if you really want to take part in the competition, they are super useful.

Buy a pair of shoes specially designed for sprinters. What you want is a pair of light sprint spikes. The lighter the weight, the better. With sprint spikes, you can run better with your arch. Such a pair of sprint spikes are really mini catapults for your feet.

Wear the right clothes. First of all, the most important thing is to wear comfortably. Uniforms won't let you run away easily. As for tight sportswear, the scientific theory is ... it's just a spiritual comfort. You may not see the change of your sprint time, but you may look more energetic.

Do you know where Olympic sprinters start? If you are serious, take out your hair gear yourself. The nearest running and sporting goods store should help you. Might make you stronger.

4. compete with others for sprint.

Whether you are on the track and field team or just training with friends, competing with others, especially on the regular track, almost guarantees that you can run faster. Unless they run too fast for you, they will excite you and inspire your fighting spirit.

Running with friends will give you the best motivation, whether on the tree-lined path or on the runway, which you can't get when you are alone. Seeing other people around you (or trying to overtake you) will make your toes full of motivation.

5. Time yourself.

The real meaning of sprint is how fast you can run from point A to point B and how long it takes. If you want to know whether your grades have improved, you need to time yourself. Otherwise, how do you know whether these measures are effective?

It is likely to get a brand-new personal best. However, only try running 2 or 3 times a day; There is no freshness when there is more time. After a long time, I am tired, my grades drop, and I am more depressed.

6. Eat better.

It is important to follow the guidance of healthy eating, and everyone can benefit from it. In addition, athletes have special and additional dietary needs. If you have running training, eat more suitable food! However, don't eat high-energy food a few hours before running-you don't want your stomach to disturb you!

Carbohydrate is the key, because carbohydrate can release energy in your body and give you strength. Cereals, bread, pasta and potatoes are all good sources of carbohydrates. ) Supplementing protein is also necessary for muscle training, and lean protein such as turkey and cheese can be considered.

You need more calories a day than less active people. Let yourself eat a healthy breakfast every day, especially if you are engaged in running or other sports that need to get up early.

Do you want to use Bolt's health secret recipe? Yam, pasta and rice, chicken and pork, and "non-fast food".

7. Stay hydrated.

Let's face it: your body burns a lot of calories and sweats a lot. Unless you keep hydrated, you won't be able to keep up with this speed-which means you need to drink a lot of water. If you train in the sun, you need to keep your body hydrated.

A good rule of thumb is that for every kilogram of weight lost after exercise, one liter of water should be added. So weigh yourself before and after training to see how much water you need to drink (high school football players may lose 5 pounds after a sweaty training). You can also check the color of urine!

Part III: Improving physical fitness.

1, often go to the gym to exercise.

We have just introduced the technology to improve the sprint speed, but equally important, these are not enough. Weight lifting properly, or start weight lifting training. Breathing correctly is another important factor in running fast. It should be included in your training plan at least twice a week. Weightlifting can really exercise your muscles (not too heavy, so your body will shake or not lift at all when lifting weights), make your muscles bigger, and be more tolerant of muscle pain caused by sprinting.

Every gym is different, and the fitness equipment may be different. Be sure to find and use equipment that focuses on exercising your legs. It shouldn't be hard to find!

Don't put too much pressure on yourself, otherwise it may lead to serious injury. Slowly increase your exercise load.

If you are not sure that you have the ability to go directly to the gym for weightlifting training, you can start with the weightlifting equipment at home.

2. Exercise your shoulders.

Shoulders are the lifeblood of running fast. They will make your body move forward quickly. If you have a shoulder press or a bench press weightlifter, use these devices to exercise your shoulder muscles. Bench weightlifters can also help train your chest muscles, which is also very helpful for sprinting (especially for lung function).

Be very careful about your shoulders and neck when exercising-can you imagine life without them? Never damage the main passage between the head and the body, that is, the neck and shoulders. Ouch. If you get hurt, you can't count on anything.

3. do abdominal training.

It is important to have a strong abdomen, because the abdomen can help pump air into the lungs. It takes a long time to exercise your abdominal muscles, but having a strong core will make it easier for you to improve your running level, which is worthwhile.

There is a little trick that many people are using, which can make it much easier to practice abdominal muscles: hold a weight-lifting stick weighing 25 kg, preferably 45 kg, with both hands. It would be better if the weightlifting bar had a handle! Now, do some sit-ups This will make your abdominal muscles strong soon.

And exercise your abdominal muscles. Find a pole, or something similar (such as a bench weightlifter's railing leg support, bed, etc. ), hold it tightly, and do some leg lifts (put your legs together and let them go up and down slowly). You should feel a slight burning sensation in the abdominal muscles at the bottom, which is good.

4. Exercise leg muscles.

Of course, leg muscles are the direct factor of running fast. Use a squat machine to strengthen your quadriceps. Do various exercises for these muscles, such as jumping and lifting weights.

Find a heavy weight lifting pole: you can hang a long weight lifting pole. Hang some weight and squat down your back. Then, now stand up straight, just bend down with your back and squat down with the barbell. You should be able to feel your hamstring, which is "the most important muscle for running"! Do this kind of physical exercise often.

5. Run uphill.

Running uphill not only exercises the muscles of your lungs and legs, but also naturally improves your physique. You will find that you will automatically run with your arch and lean forward slightly. This is a win-win result.

Uphill sprint is considered to be a mixed training of sprint and weightlifting. It explodes, takes away heat, and is good for shaping your strong body. Basically, there are many reasons why you should start practicing uphill running.

Running sprint skills 1, pay attention to posture

Keep your body straight, relax your shoulders, release all your energy and push forward. When approaching the finish line, lean forward and adjust your state so that your upper body can reach the finish line first.

2. Force efficiency

Push your body forward with your toes, then land with your front foot first, stabilize your center of gravity, and then lift your other foot to the finish line.

Step 3: Swing your arms.

Don't swing your arms too much when sprinting. Try to keep your arms bent to generate strength and let your arms swing naturally.

Step 4 shorten the pace

Too much pace will cause waste, because it takes longer, so the pace should be small and fast, because fast pace can effectively realize sprint.

Step 5 breathe

Adjust your breathing before sprinting to avoid breathing disorder and poor breathing after sprinting, because people who sprint quickly are prone to discomfort when they suddenly enter a static state from a tense state.

Running sprint skills at different distances 1. Sprint

Mainly depends on your instantaneous explosive power, usually go up and down stairs more, exercise the bouncing nervous system of leg muscles more, and also practice high leg lifting, which is helpful to improve the speed of sprint.

Second, middle and long distance running.

Try to stay in the second and third position at first, and stay in the second or beyond position after changing lanes, otherwise it will be useless even if you can sprint to the finish line (the goal here is first). The second lap, 1/2, can surpass the first lap. Remember to try to adjust your breathing and keep in sync until then. After surpassing the first place, you can speed up, stimulate yourself with the footsteps of the person behind you, and never let him surpass you. After feeling away, don't look back, focus on the key points and maximize the distance between your legs. At this time, you will feel that your legs are not working, and it is easier to sprint successfully.

Third, long-distance running

(Take women 1500 as an example. The first 800 meters should be in the second and third place, and the distance from the first place can be shortened at 1000 meters (be sure to adjust your pace while speeding up and keep your breathing steady). In the last 300 meters, take a deep breath, and also open the distance between your legs as high as possible. Push yourself forward with the power of your toes. Remember, when you land, your feet are stronger than before, which increases friction and reverse thrust and pushes you further. There's only one thing on your mind. Go!