2. Increase the stride, which is the distance of one step, counting from the center of the foot. After you take a step, the distance between the centers of your feet is your stride. Practice leg-lift running, back swing running, lunge leg press, jumping training and elastic training can increase the stride length.
3. Speed training, it is suggested to do more short-distance sprint interval training of 200 meters and 400 meters, which has a significant effect on improving the pace of runners.
In the choice of training means, we should adopt the exercises of changing legs with load, striding with load, running with load, jumping with load, running, striding (requiring swinging legs to press down actively, requiring calves to land from front to back), frog leaping, jumping with one leg, etc. to improve the back pedaling ability during running. At the same time, some training methods are also adopted, such as running with high legs, pulling rubber bands and running with high legs, and belly dancing, to improve the swing range and speed up the swing. In addition, we also use some other training methods and means to strengthen the flexibility of hip joint and muscle stretching training, so as to improve the step size ability.
References:
Running Baidu encyclopedia