How to run fast, become more enduring and more productive on the treadmill - if you are looking for instructions, welcome to our page. Today we are aiming at a long and thorough discussion on this topic. You must pay attention - improving your personal performance in running does not only depend on perfect technique. Your well-being during training plays a huge role, as well as shoes, clothes, food, preliminary warm-up, music in the player, etc.
Do you want to learn how to learn how to run fast and not get tired, how to easily overcome long distances and at the same time not feel exhausted and tortured to the limit? Sports activities should be pleasing, enjoyable, otherwise, you will not be enough for a long time, and there will hardly be any benefit from training. Let's study the recommendations of experts, find out how to learn how to run very fast at 100 meters, as well as longer distances.
Preliminary preparation
This stage is very important - it depends on what conditions the athlete will run in.
- Listen to your biorhythms and only go for a run during the most active hours, when you are energized. For example, if you are a morning person, meet the dawn on the path. We recommend that owls, on the contrary, see off the sun and run at sunset. There are people who find it difficult to classify themselves in the first or second category - in this case, do your day.
- If you want to know how to run fast in interval training, load your favorite music with a slow and fast rhythm into the player. During calm songs, you need to jog, and when an active melody begins, speed up. In general, it has been proven that running with music increases endurance and improves results, so we do not recommend forgetting headphones at home.
- If you need to learn how to teach your child to run fast, buy comfortable clothes and high-quality running shoes for him;
- Drink water - up to 2 liters per day in normal weather, up to 2.5 liters in extreme heat;
- Eat a healthy diet rich in protein, vitamins, and trace elements. Reduce fat and reduce carbohydrates to a minimum.
- Never step out on the track if you feel very tired or sick. If at such a moment you load the body with physical exercises, you will quickly get sick or even more exhausted.
We recommend doing exercises for fast running at home, they help develop endurance and quickly stretch your muscles:
- Running in place with lifting the thigh forward or overlapping the lower leg back;
- Running in place on a treadmill (if there is an apparatus);
- Stepping up;
- Jumping rope;
- Squats;
- Jumping in place;
- Plank;
- Exercises for the press;
- Yoga and stretching;
- Swing your legs forward, backward and to the sides.
If you want to learn how to learn how to run 1 km fast at home, here are some simple tips:
- Exercise regularly, do not miss classes;
- Use special gadgets or download an application for running and monitoring your body directly into your phone, which will track the number of steps, distance traveled, the amount of calories lost;
- Quit smoking and eat healthy foods;
- Make sure that the breaths during exercise were twice as deep as the exhalations - this way you quickly saturate the body with oxygen.
- Don't forget to warm up and cool down before and after running.
What to do while running
And now we will tell you how to run 3 km faster and not get tired, be ready to quickly continue your run, and set a new personal best.
Of course, it is important to follow the correct running technique:
- Keep your back straight, do not bend forward or tilt your torso back;
- During bending of the knee, in the process of running, the toes should look down, and when unbending, the foot is pulled up - this exercise will allow you to "train" and additionally prepare the ankle joint for prolonged loads that accompany long-distance races;
- Let your hands help you while running - bend them at the elbows, press them to the body, relax and move them to the beat of the movements, back and forth;
- Relax your shoulders, do not pull your neck;
- Walk wide - the larger the step, the greater the distance covered. Try to push off from the jogging leg so that the main effort falls on it. At the same time, during the next step on the second leg, the first will rest for a short time. Thus, a kind of compensation of the load with fragments of rest occurs.
- Try not only to walk wide, but also often. Do not lift your feet high above the ground;
The most productive runners have been observed to take about 180 strides quickly in 60 seconds, that is, 90 strides per leg. Calculate your values and aim for the indicator above.
- To understand how to learn how to run 3 km fast, without getting tired for a long time, imagine that you went for a jog every day for a whole month and covered the same distance. At first it was difficult, after a couple of weeks it was easier, and at the end of the month you practically stopped making efforts. You have become accustomed and the body has adapted to new difficulties. No matter how you try to improve the result, nothing comes of it. Remember - it is important to constantly increase the load in order to prevent the addiction, due to which stagnation occurs.
- After you have passed the "beginner" status, do not be afraid to move into the "seasoned" runner category. At this stage, you need to draw up training programs, alternate different types of running, include in the weekly training plan for interval running, shuttle, uphill, long sprint, etc.
- Learn the technique of correct breathing - inhale air through your nose and exhale through your mouth. Develop an optimal rhythm, an average depth of breaths, control your breathing so as not to go astray.
- And here's another simple tip on how to become faster in running - during the race, do not look at your feet - only forward. Do not be distracted by conversations if you are doing it together.
- How fast you can run 60 meters to pass the standard or during the competition, you ask, and we will give you a "point" advice: drink a cup of strong coffee before the race.
Medicinal assistance
Many beginners are interested in the question of what muscles need to be pumped in order to run fast, and are there any medications that help improve endurance? We have already answered the first question above, suggesting a set of exercises for home workouts, which perfectly “pump” the whole body. But we will dwell on the second in more detail.
Please note that taking any medication always begins with a doctor's consultation. Never take medications without a prescription - you can easily harm your body. There are very sad stories, some even with a fatal end. There is a great risk of provoking an allergic reaction, overloading the liver, affecting the work of the heart and other vital systems.
We have already described above what you need to do to run faster, and now we will give a list of the most popular medicines that will also help with this:
- Mesocarb and caffeine - they stimulate the release of energy, which is necessary in order to run fast and long;
- Metabolic group - steroids, anabolic steroids, nootropics;
- Dexamethasone - a substance that stimulates the production of glucose;
- Carnitine, Aykar, Sydnocarb and other drugs that suppress the feeling of fatigue, cause general arousal.
Remember the substances that quickly increase endurance and are absolutely harmless to the body: coffee, green tea, natural fresh juices, nuts, dried fruits, fresh vegetables and fruits, honey, ginger. Of course, these foods should be consumed in reasonable amounts. If you include them in your regular diet, you won't have to surf the net. How to pump up your legs to run fast, we guarantee it!
So let's summarize and answer, is it possible to learn to run fast in a week?
What determines the running speed?
- Correct running technique;
- Balanced diet;
- Regular training;
- Comfortable clothing and suitable footwear;
- Attitude;
- Nice warm-up.
It is impossible to learn to run fast in 7 days, but it is quite possible to improve your result by at least a quarter of a minute. Follow the recommendations in the article, and be sure to consider everything that we mentioned. And note, we do NOT recommend preparations for fast running. No matter how pretentious it may sound - we are for natural strength and endurance!
