How fast to run?

Running is a popular sporting field, as it allows you to get rid of excess weight, improve your health and recharge your energy. If a person decides to go in for sports, then speed is important to him. This is important for winning competitions or passing standards. There are several basic rules and tips on how to run fast. If you comply with the basic requirements and regularly engage, achieve good results can be in a short time.

How to learn to run very fast?

Thanks to numerous studies and experiments, scientists have managed to establish several basic principles that will allow for a short period of time to achieve good results.

What you need to do in order to run fast:

1. Correct position of the body. It is above this point that you should work first. The right technique involves the direct position of the upper body, but it must be relaxed. The foot on the ground should be lowered in the middle of the foot, making movement from the hip. Move your hands backwards and forwards, bending them at a right angle.
2. The speed of movement depends on the weight of the athlete, and the smaller it is, the better the result will be. Experiments establish that for every 0.5 kg of weight lost you can accelerate by about 2 seconds. for 1.6 km.
3. Speaking about how to run fast, you should not miss such an important moment as a treadmill . Due to the increased movement of the tape, you can speed up the speed of the legs. After you can achieve good results on the track, you can go to street tracks.
4. Do not lose in training every day, because this will not lead to a result, because for the large muscles of the legs rest is of great importance. It is during rest that the muscles recover, as well as strengthen the tendons and ligaments. The best option is running without a break for 2-3 days.
5. Finding out how to run very fast, we can not say about the importance of strength training. Work through the muscles is due to strength training. Develop not only the legs, but also other parts of the body.
6. Of great importance in the process of achieving the result is proper breathing. It is recommended to perform various breathing exercises, for lung development. To run requires abdominal breathing, that is, when the stomach is swollen, not the thorax. For practice, sit on your back, put your hand on your stomach and breathe, watching her move. In addition, you need to breathe with your nose and mouth, which will increase the amount of oxygen.
7. Understanding how to run fast and long, it is worthwhile to dwell on one more important point - the size of the steps. To develop speed, you need to use short and easy steps, which will increase the pace and reduce the risk of injury.
8. By experiments it was possible to establish that if you run once a week uphill, you can increase the speed of movement, and also strengthen the muscles. It is due to the fact that when running uphill muscles contract more strongly than when moving on a horizontal surface. You can use the special mode on the track.
9. Pay attention to speed running, which allows to increase the threshold of lactic acid , as well as to interval training, improving endurance and strengthening the cardiovascular system.
10. Get the lightest shoes for training, which will allow to simulate the natural movement of the foot in a greater degree, and this will already positively affect the speed.

In addition to training, you should not forget about the importance of proper nutrition, because the body is important to consistently get useful substances. Give preference to complex carbohydrates, which give energy for a long time.