Running speed gives a person many benefits that can be applied in everyday life and sports. Running is a cyclic exercise in which there is a single-support position, which turns into a flight phase. Running while standing on two legs is impossible.
It is worth paying attention to the flight phase. To increase running speed, you need to reduce this phase to a minimum. Since running is the pushing of the supporting leg from the surface, the flight phase is only the result of a cycle. That is, flying while running is a side effect. If you shorten the flight phase, then over the same distance you can make more push-offs, but in less time.
What does running speed depend on?
A person’s speed performance is largely determined by genetic factors that cannot be changed, but with the right approach to training and regularity, significant success can be achieved.
The maximum speed a person can reach depends on:
- Frequency and length of steps;
- Leg muscle strength;
- Speed of contraction of muscle fibers;
- General physical training;
- Anthropometric data;
- Proper diet;
- Weather conditions;
- The right equipment.
All these factors are important to varying degrees, but together they form the final result that an athlete can show at a distance.
The more often and wider an athlete’s stride, the greater the distance he can cover in a specific time. The sensitive period for increasing step frequency is from 12 to 16 years, but this quality can be trained at any age.
It is worth considering that no matter how wide the athlete’s stride, he will not be able to show a good result without a good speed of muscle contractions. This quality also has a genetic dependence, but in general it develops quite successfully in the process of systematic training.
The anthropometric data of a runner affects the length of his muscle fibers, and as you know, muscle strength depends on length and volume. At the same time, it is impossible to take a wide step if you are short, but if you are too tall, your step frequency will suffer and it will be more difficult to start running from a low start. Therefore, the optimal height for maximum speed is 180 centimeters .
Several weeks and even months before the start, runners switch to a special diet, which includes a balanced amount of dietary fat (proteins, fats, carbohydrates). Professional athletes often use approved dietary supplements as an additional source of energy and strength. Without proper nutrition, it is impossible to show high results in running.
It is quite natural that weather conditions make their own adjustments. If you run against the wind, then the result will be much worse, and on the contrary, when the wind blows at your back it gives an additional bonus. In competitions, the direction in which athletes run is determined by which way the wind is blowing. As a result, athletes are positioned with their backs to the wind.
By the way, this is why many experts are sure that Usain Bolt’s latest record might not have happened if not for the tailwind, which was higher than normal that day.
With the right equipment, the athlete will show better results. Even if you offer a beginner to run in a special set of clothes, his result will be higher than usual.
What makes you run faster?
It is better if the step distance when running is optimal. This guarantees the athlete short-term relaxation , even if the running is quite fast. It is not the length of the step that is important for speed, but the jerks from the ground. If the runner's goal is to run faster, then the push should remain strong and the time spent on the action should be less.
Along with the decrease in time during the jerk, the speed of movement of the leg also increases, and there is no need to wait until the leg is on the track, but rather tends to push off faster. Running and the correct development of speed qualities depend not on the length of steps, but on their number and frequency.
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Running technique
Reducing the flight phase allows you to improve the result, but is a secondary element of the runner’s technique. The greatest attention should be paid to:
- Step length
- Step frequency
- Foot position
- The work of hands
- Tension in the shoulder girdle
- Tilt of the torso
By paying due attention to these four points, you can significantly increase your running speed.
Step length. An element of technique that is brought to the fore when training sprinters. We met advisors who tried to convince us of the importance of step length. We were left with nothing. Sprinters purposefully develop stride length with various lunges and special stretching exercises.
Step frequency. The second component of success in sprinting is inherently related to stride length. Combining these two elements, we get high speed. You can develop your cadence at any age (or condition) that is comfortable for running. However, the peak of best development is observed at the age of 10-14 years.
You can improve your step frequency with the following exercises:
- Running with high hips in place and in motion.
Try to perform in such a way that the thigh takes an angle of 90 degrees with respect to the body each time. Use your hands actively.
- Running up the stairs.
Every time you return home, don’t be too lazy to run to the top floor, stepping on every step.
- Running on tires
Develops frequency and accuracy of steps well. You can replace it by running over the “bumps” and drawing circles of small diameter on the site with chalk.
Or , if the sidewalk in the park is paved with small tiles, you can run, raising your hips, stepping on each or every one or two tiles.
Foot position. The correct position of the feet is the toe slightly turned inward. If your toes point in different directions, muscle tension is wasted and speed is lost.
Hand work. Try running slowly while actively working with your arms. You are unlikely to succeed. The anatomy of the body is such that some parts cannot work separately. It's the same as breathing with one lung or thinking with one hemisphere.
Incorporate active arm work while running to further increase your stride frequency. At the same time, keep an eye on your technique. The speed of hand movements should correspond to the need.
Tension in the shoulder girdle. The problem usually arises from a great desire to run as quickly as possible. It’s a strange thing, but by relaxing and straightening your shoulders, the speed increases. Although the feeling is the opposite.
Torso tilt. Since running involves moving the center of gravity forward, tilting your torso will be a good help. However, leaning too far can slow the runner down. An inclination of 5-7 degrees is considered ideal - it has been proven.
What is endurance and its characteristics?
Endurance is the ability to withstand fatigue, that is, to perform some work with the same effectiveness. It is measured by the amount of time at which a given intensity is maintained.
Developing endurance is important not only in sports, but also in everyday life and profession - it is a tool not only for health, but also for success in general.
Important! A resilient person is able to stay awake for 24 hours or more when performing physical activity.
Techniques for increasing speed
To increase your running speed, you need to develop skills and qualities that will help you achieve your goal. Such techniques are included in training programs and are performed quite often during preparation.
The simplest and best example is alternating running, which allows you to develop special (in this case, speed) endurance. The exercise is performed on a stadium or park treadmill. Distance of at least 50 meters. You need to run as quickly as possible, then switch to jogging and return to the starting point. Having returned to the start, you start running again without stopping and also come back. It is enough to perform 5-10 repetitions.
Intermittent (or interval) running can be done for middle distance running. For example, run at a slow or medium pace for a minute, then perform a maximum acceleration for 10-20 seconds. Slow down and run at a moderate pace for the next few minutes. This kind of running is otherwise called jerky running.
Perhaps the main ways to increase running speed have been revealed. This is: the study of technical elements and their development plus methods for developing speed endurance.
Types of endurance
To determine how to run for endurance, you first need to analyze your goals. Endurance comes in different types: general, special, speed, strength, aerobic and anaerobic.
- General, which allows you to perform cyclic physical work of average complexity (walking, jumping, swimming, pedaling).
- Special develops by repeating special exercises with high physical load (within 75-80% of the maximum load).
- Speed – the ability to run at maximum speed for a certain period of time. As a rule, movement at maximum speed does not last long: an athlete manages to overcome 100-200 meters in tens of seconds.
- Strength develops when moving on sand, snow, steps or hills, with the help of weights. Increasing running endurance is an essential part of training for sprinters. Power running is accompanied by increased calorie consumption, so it is popular among amateurs who are struggling with excess weight.
- Aerobic - the ability to continue moving at low speed for a long period. During this movement, the athlete's aerobic system uses oxygen to convert carbohydrates into energy sources.
- Anaerobic endurance develops under high loads. During the cross-country process, the body lacks oxygen and rapid muscle fatigue occurs. Anaerobic endurance is trained by athletes who overcome middle distances and this technique is called “running without oxygen.”
Method for increasing speed performance
There are many techniques and exercises to increase running speed, mainly aimed at developing endurance. The most common way is to alternate running with walking or jogging.
The interval method is popular because by quickly running a short distance and then resting, jogging or walking, you develop aerobic skills. Running and walking exercises train your leg muscles, develop proper foot placement when landing on the ground, and increase your stride frequency, which helps you run faster.
Video. How to become faster? Developing speed and explosiveness
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Complex for developing explosive strength and speed
A set of different movements for the arms, body and legs. Designed to improve the ability of "explosive power" to increase jump height, speed, sharpness. Necessary for those who for a long time cannot learn new movements. For pros, some exercises from the complex will be useful, which can be taken for warming up and in the main training process.
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How to run fast? TOP 5 EXERCISES FOR SPEED
An ultra-perfect solution for developing speed capabilities. If you can't develop speed, then this video is for you. In it you will see the best exercises for developing speed qualities and special speed endurance. These exercises have been quality tested and turned out to be one of the best ways to get faster!
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Warm-up
Before a hard workout, you need to properly stretch all your muscles using several stretching exercises combined with a light jog.
- It's better if you run a couple of laps at a comfortable pace, but you shouldn't waste all your energy.
- It was believed that stretching should be done before running, but most athletes now recommend doing it after a run, which can prevent unexpected injuries.
- Perform a few light movements with your arms and legs.
- Holding onto the support, begin to swing your leg back and forth, increasing the swing, then change your leg and repeat the movements.
