The short distance running standard is passed in all educational institutions, as well as in the army. Therefore, the question often arises of how to increase the speed of running at short distances. Of course to make a lion or a cheetah running, it takes years of training, but you can learn the general principles of preparation and running technique for short distances from the article.
If there are more than 3 weeks left before the delivery of the standard
The first thing to start with is strengthening legs... To do this, you need to do a number of general physical exercises. These exercises include: deep squats, preferably with extra weight, barbell lunges, pistol or single-legged squats, calf muscle training.
These are basic exercises that, if performed for several weeks, can significantly strengthen your legs and increase your running speed. The main thing is to stop performing or significantly reduce the number of repetitions of strength exercises two weeks before the start, otherwise there is a danger that the legs will not run away.
In addition to strength, it is necessary to do jumping exercises. These include jumping rope, exercise "frog", jumping on a support, jumping on one leg, jumping from foot to foot, jumping over barriers (just jumping, not running over barriers).
Jumping work affects explosive strength, which will lead to better take-off and acceleration.
Exercises should be done according to the following principle: first, do one exercise, repeat it 3 times with a little rest, then start doing the second exercise. For a workout, it is enough to perform 5-6 strength and jumping exercises, alternately, 3 repetitions of each.
In addition, it is imperative to run short short-term sections of 60, 100 or 150 meters. This will allow your legs to always stay in good shape and improve speed. It is best to alternate running training with general physical training. That is, in one day you run, say, 15 times 60 meters at ¾ of strength. And for the next workout, do jumping and strength training.
One and a half to two weeks before the competition or passing the standard, finish strength work, a week before the start, jump work and leave only running with acceleration. 3 days before the competition, your workout should consist of a warm-up and a couple of runs at 70 percent of the maximum.
If there are less than 3 weeks left before the delivery of the standard or the competition
In this case, it will not be possible to have time to train the body well. Therefore, it is necessary first of all to teach him to run. To do this, perform high-speed runs. For example 10 times 30 meters. Or 7 times 60 meters. Run ¾ strength, and for the last time in a series try to run to the maximum. It is best if the time of all runs is the same, and the last is the fastest. Don't try to do everything 10 times to the maximum.
At the beginning or end of each workout, do 3 sets of squats, strides, or some type of jumping. Just do not overdo it, 3-4 exercises per workout will be enough. 4 days before the start, stop any strength and jumping training and focus only on speed running. 2 days before the start, leave only the warm-up and light accelerations, no more than 3-4 times.
If there is a week left before the start
In this case, for the first 3 days, just run short runs, 30 to 100 meters long. 10 times at one speed about 70 percent of your maximum. The break between runs is determined by yourself.
It is not worth doing strength and jumping work, since most likely the legs will not have time to recover. Do no more than 5 speed runs 3 days before the start. Leave only the warm-up a couple of days before the start.
Other ways to increase your running speed
The faster your arms run, the faster your legs run. Therefore, try as often as possible while running. work with your hands... The legs themselves will try to adjust to the frequency of the arms.
Don't worry about running technique. Running technique has been studied for a very long time, and if you have never practiced it in training, and decided to experiment right away in competitions, then this will only bring harm and the speed will be lower than if you ran as best you can.
Don't try to pull a step. The speed depends on the step width. But if you pull it artificially, then most likely you will just start bumping when running on your own leg, which you have “thrown” too far forward, and, having won in stride width, you will lose in repulsion.
Professionals run on toes, beginners should run as best they can. If you have strong calf muscles, and you are sure that running on your toes is within your power, then feel free to run like that. This will reduce the contact time of the foot with the ground and increase the repulsion force. If your calves are weak, then starting to run according to this principle, by 50 meters you will be down on your entire foot. In this case, the calf muscles will already be hammered, and, having won in speed at the beginning of the distance, you will lose in the second half. Therefore, soberly assess your capabilities and do not experiment while passing the standard if you are not sure.
Run in sneakers or spikes. Sneakers are not running shoes. The outsole is too smooth, so with each push off you will lose a fraction of a second on slipping. Taken together, these shares will result in a few lost seconds at the finish line. The outsole should be soft rubber that grips well with the road. For the sake of fairness, it should be noted that sneakers come with a good soft sole, which has excellent grip. But that rarely happens.
These are all the main points of increasing your running speed. Everything else is achieved with regular and competent training.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, do the correct strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
