If you want to improve your running speed, you must first establish a correct understanding, that is, the improvement of running speed is a comprehensive reflection of your running level after the improvement, rather than relying solely on a certain running technique to achieve essential improvement. However, there are indeed some running techniques that can immediately increase your long-distance running pace. For example, the average pace of running 5 kilometers was usually about 6 minutes, so you can try the next 1 and 2 techniques. It should be easy to increase your average pace by 10 to 30 seconds.
The first technology: full-process physical fitness distribution technology
Yu Xingjun ran like this when he just started running and exercise: he ran very fast at the beginning, and then he quickly exhausted his physical fitness and had a great response to exercise, so he ran slower and slower. The fastest pace often occurs in the 1st or 2nd km.
At that time, I thought that once I started running, I would run faster while I was physically energetic, so that even if I ran slowly behind, the average pace would be improved. In addition, due to the poor running level at that time, it was always believed that only professional athletes could use the high-end technology of "physical energy distribution". Ordinary exercisers, especially novices, have limited physical fitness, so what else can they allocate?
In fact, both of the above ideas are wrong. Even novices can try to allocate their physical fitness, and your average pace will immediately improve significantly. Take the five-kilometer long-distance running as an example:
1st km, adaptation stage.
At this stage, run as slowly as possible, the slower the better. Of course, you still have to keep running, not to move quickly.
If you run faster at the beginning, the internal organs will not adapt to running so quickly, especially since the heart and lungs have not been fully activated, you will feel very uncomfortable because your heartbeat is rising rapidly and your breathing will suddenly become rapid. Newbies often can't get through this stage, either being forced to slow down or becoming brisk.
If you have the opportunity to look through the pace records per kilometer of experienced senior long-distance runners, their paces for the first and second kilometers will usually exceed 6 minutes, and some people will be slower, with a pace of up to 7 minutes, 8 minutes, and 9 minutes per kilometer.
The benefit of running slowly at this stage is not only to save physical strength, but to smoothly enter the subsequent speed-up running stage. The so-called "smoothing" means that when you speed up later, your body's movement reaction will not suddenly become very strong due to speedup, but will feel slightly increased in the feeling of exercise discomfort, and you may not even feel any changes at all. How you run in the first kilometer of
determines your experience of sports and to a large extent determines whether you can perform better today.
from the 2nd to the 4th km, speed up 1 to 2 times.
For example, if you are at the 1.5th km, you will increase the speed slightly once; if you are at the 2.5th km, you will increase the speed slightly again. If you are a novice, your physical fitness level and cardiopulmonary function are weak, Yuxingjun recommends that you only improve it once.
Note that you can improve within your ability, don’t be fast for the sake of speed. Regardless of your current physical ability and blindly speed up, you will run in pain. Moreover, it is likely that due to poor physical fitness, the speed will be greatly slowed down in the subsequent direction, and the final average pace and total time will not be ideal.
Whether it is a one-time or a second time, this small-scale and controlled step-by-step acceleration method will have little impact on the body and will give you a good feeling of physical movement. Runners with better skills often feel that they are full of motivation and speed up effortlessly.
The 5th km, that is, the last mile, maintain the speed or sprint according to the situation.
For us ordinary runners, it is almost impossible to keep sprinting for one kilometer in a row. It would be great to be able to keep sprinting from 50 to 100 meters before the finish line. Therefore, in the last kilometer stage, since the physical energy consumption is already very large, it is enough to maintain the speed after the previous second increase, and put the last bit of physical strength before the finish line to sprint. If you don’t have the energy to sprint, you can do it without sprinting.
Through the above three-stage "slow, secondary speed-up, hold and sprint" three-stage physical energy allocation , you will find that you are obviously running faster, and you are not as uncomfortable and tired as before. Your fastest pace usually occurs in the 3rd or 4th stage, and the second fast pace usually occurs in the 5th stage.
The second technology: It is related to running technology
On the field, the quality of athletes is not only related to their own sports performance, but also to their opponents' sports performance. No matter how good an athlete is, he is almost impossible to create his best results, let alone break any sports record. It can be seen that the importance of competition is to take advantage of human natural "competitive psychology", or "non-incest psychology".
If you want to run faster, then you should not run alone and self-admiringly. You can go to parks, public green spaces, sports fields open to the society, places frequented by long-distance running enthusiasts, and run with them.
Note that you can’t follow the running blindly. The key is to find a runner who is similar to your running level. Yu Xingjun’s experience is that the person running in front is just faster than you, and you can just bear it.
Yu Xingjun’s suggestion is that after you have run a kilometers or two, your body has smoothly entered the best running state. At this time, you can find a runner running in front of you and follow his speed. At this time, you run two or three kilometers, and your pace is usually much faster than you run by yourself, and it is easier for you to stick to it.
My experience is that when running for 5 kilometers, if you find a suitable leader and use follow-up technology, it is not difficult to increase the average pace by 30 seconds.
The third technique: Adhering to regular running exercises is the foundation for improving running speed.
gives an example: people who run four to five times a week, people who run only 1 to 2 times a month, or people who have been running for three years, and people who have just run for one month, are likely to have higher running levels than the latter (of course, it also includes the faster running speed). Any running technique needs to rely on long-term repeated training as the basis.
The two running techniques mentioned above in Yuxingjun actually require runners to have a certain running foundation. When you are so breathless when you run two hundred meters, it is meaningless to talk about any running technique.
In addition, any running technique of requires repeated training during running training time and time to gradually master it. It is not just that you can master it by understanding the key points of running techniques written by others. "Understand" and "masters" are two different things.
For example, when the soles of the feet fall to the ground during a long-distance running, the landing point of the foot when the soles of the feet fall to the ground must be closer to the vertical midline of the body, the body's ups and downs should be as small as possible, and the upper body remains stable. When the soles of the feet fall to the ground, "the soles of the feet roll forward quickly from the heels." These techniques need to be practiced over and over again. As various technical details are slowly mastered and physical fitness is gradually improved, it is natural to run faster.
To sum up, it can be said that if wants to improve running speed, insisting on long-term regular training is the first priority, and it is the fundamental way to improve pace. On this basis, try some techniques such as physical fitness distribution and follow-up to achieve immediate results.
[Extended reading]
What interesting equipment do people who love running have?
jogging 5 kilometers a day, for fear of hurting your knees, do you need to buy running shoes?
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