Running distance 300 meters for the first time and got the best answer
Answer from Lemon [Guru]
300 meters - a short distance, you do not have time to get tired, run right away from all the Duri.
And so not to worry, do it, run a couple of times.
Answer from 2 response[guru]
Hey! Here is a selection of topics with answers to your question: running a distance of 300 meters for the first time
Answer from Eergey Rodionov[guru]
very quickly (I'm serious)
Answer from ЎР @ N.[guru]
when running? If there is a time to run a calm jogging, the morning of the morning, I'm getting better, and you're better not right away, but then the breath will end and then I will have to get a crawl \u003d), good luck !!!
Answer from Alexgru[guru]
If you run across asphalt and on the plain, then nothing hard. I quickly started the first 50 m (if you start quietly, you will also get tired), then slightly slow down and Kati 150m to 200m, and there I am in full force there. The fade should be meters for 20-30 to the finish. And here you need to suffer a little. If in the stadium, then you need to quickly run from the exit from the virage to 120 m to the finish. Before the start, be sure to make a running workout. And he takes away from themselves before the start, everything is superfluous - clothes, chains, etc.
Answer from Anuti Crazy.[guru]
if you are working less than 6 months-1 year, start from the start quickly (the first 40 m) then you throw off the speed and on the finish again in full. If more than a year run, then everything is about the same only between the start and finish the speed almost do not throw off the speed. That is, almost everything is fully)) good luck_)
Movement is life! Sprinter Running as a way to reveal yourself
Sprinter run - extremely "sharp" and dynamic sport. Its popularity is due to high dynamism and stress struggle between rivals. The outcome of the race decide the splits of a second, millimeters that runners won each other.
Interest awakens the opportunity to compete with people who are on the other end of the globe. Everyone can measure forces with their idols, achieve better results, discover new horizons. A good tradition for large cities of the CIS countries was the regular holding of competitions with open participation.
Sprint classes stimulate the work of the circulatory and respiratory system, allow you to fill the shortage of adrenaline in everyday life, reset the stress that has accumulated over the working day. Running for short distances is one of the best antidepressants available to a modern person.
Sprinter Run
Despite the seeming simplicity of the rules, running sprint is a complex sport that requires solid preparation. On the track, every athlete is laid out completely, it works at the limit of its physical possibilities. It is necessary not only to develop the highest possible speed, but also not to reduce it until the very end of the distance.
During the race, the participants overcome short and medium distances - from 60 to 400 meters. The format is established by the organizers of the competition. The Olympic Games program includes 100, 200 and 400 meters.
Sprinter Run - not only independent discipline, but also the foundation for training in other sports: Marathon, height and length, football, paintball.
For runners over long distances, the sprint is an opportunity to learn how to finish competently, dispose of the resources of your body at the marathon distances. For the passage of long tracks, interval preparation is necessary - the ability to alternate a calm and fast pace.
You can engage in a slimming sprint when complying with a strict diet - during the race, the body spends a tremendous amount of energy, and the careless restoration of reserves can be reduced to no effort.
Schedule running for short distances
Despite the relatively short distance, the spinning distance is divided into four stages, for each of which the runner must have a spinning running technique:
- Start.
- Starting overclocking.
- Running on distance.
- Finish.
Running always starts with a low start. This position allows grouping, to charge your internal "spring". Strong leg is put in front, hands - on the width of the shoulders. On the team "Attention!" The center of gravity is transferred forward, the pelvis rises to the shoulder level. After the whistle, you need to strongly push off the pads and at the same time start working with your hands.
The movements of the hands are directly related to the amplitude of the lower extremities, and due to the competent acceleration of the otmashka, you can quickly accelerate. When running, be sure to bend your hands in the elbows.
Proper leggings makes it possible to reduce the chance of injury. During the push, the runner should not feel the return in the foot.
At the second stage (25-30 meters) you are typing the speed, which then must be saved to the finish itself. This is achieved due to the maximum increase in the length and step rate. Acceleration is most convenient to take when the hull is strongly tilted forward - in this case, the body weight contributes to acceleration. Gradually, with increasing speed, the runner straightens. At this stage, the speed qualities of athlete and inertia played during the first meters play a key role.
Regardless of the level of preparation, age and qualifications, the maximum speed is achieved by 6 seconds, and after 8 it gradually decreases.
The running technique for 100 meters involves running on the socks, without touching the heels of the floor. The minimum square of contact allows you to save speed, powerfully repulse from the ground.
At the end stage it is extremely important to maintain composure. Finish the race you need at maximum speed to show the best result. No need to "jump" to the finishing tape - the confusion among the amateurs is widespread that such a jerk saves time. Pre-preparations are the precious milliseconds, and the risky investment does not always pay off. Professional runners can finish, exposing her chest or shoulder, but these are "Supreme Pilotage Figures" inaccessible beginners.
Important aspect - compliance with safety regulations during training and competitions.
- Always knew the start. A sharp increase in the load can lead to muscle tensions and tendons. The abilities of these tissues to regeneration at the average person are limited, they are healing slowly and painfully. In addition, the spinning run gives a high load on the heart. Neglecting to their own health can cause a long forced interruption.
- Basic warm-up should include jogging for 5-10 minutes, stretching muscles and exercises to raise tone.
- Do not cross the line separating your strip from the neighboring. The collision of the runners can lead to injury. Focusing at high speed can not be easy, and this is also part of the runner preparation.
- Carefully check the lacing sneakers. Poor fixed shoes can "select" the runner of the second of the seconds necessary for victory. In addition, you will quickly get tired, since part of the forces will go to the stabilization of the position of the feet. There is also a chance to turn the leg due to annoying oversight.
A key role plays the choice of suitable shoes.
Sneakers should have a soft sole with embossed elements - they improve the clutch with the surface.
Innovative superhigh solutions from industry giants do not always contribute to improving the result due to the fact that designers often neglect the protection of legs in marketing purposes.
How to increase the speed of running
How to learn to run very quickly?
Build the pace gradually, give the body to get used to the loads;
In case of injury, it is necessary to wait for the full restoration of the body. The damage not to the end becomes a slowdown bomb, which will "explode" at the most inopportune moment;
In training, always try to raise the bar higher, achieve the best results.
Remember that the running technique is purely individual for each athlete, so do not be afraid to experiment - the only and right thing for all techniques does not exist in nature (or have not yet opened it). A common mistake among coaches is to prepare people in strict accordance with the standards adopted. As a result, the ward can run "technically", but at the same time will never reveal completely its potential. If there are no growth in the results for a long time, the imposed framework may be caused.
An important role in the preparation process is played by the psychological component. Like any other type of activity with rigid competition, the sprint run requires a high-level athlete of self-discipline. Mobilize all the forces after a series of lesions may be difficult - be prepared for difficulties.
Perfect to run - to carry out existing standards for running. Running is a way of intensive movement of animals and people (locomotion, dynamic feature), necessary for the normal life of the body. In the process of the development of civilization, the run has become a popular athletic discipline, an exercise of therapeutic physical education (LFC). With the help of running, a significant range of problems associated with the physical development and strengthening of the human body of any age can be solved. Permanent traffic - direct investment in health: the more the person is engaged in sports, the more strong physically he becomes. However, in order for the result to be good, physical exercise should be done correctly. This is not so much as about the possible limits that actually achieve, performing an exercise. The achievement of the values \u200b\u200bspecified in the standards provides the possibility of obtaining sports qualifications (discharges and ranks).
Content:
About the rates of running: Athletics, Healing Physical Culture (LFC), Army Sports Training.
Discharges and ranks on the run: Youth and sports discharges, titles
GTO standards for running
On the varieties of running
Speaking about running, it is important to determine its type to correctly deal with the standards of this sports exercise.
- Athletics . Sports runs involves the implementation of this exercise on specialized tracks with a special coating in the appropriate sports form and shoes. The width of such tracks is strictly regulated and equal to 1.22 m, the distinction lines - 5 cm. Running on super-long distances occurs on the highway, because of which it is called "highway". The exercise in athletics is divided into varieties, the criterion of division is the distance: sprint (from 30 to 400 m), average distance (from 800 to 3000 m), long distances (from 5000 to 10,000 m), super long distances (10, 15, 20 25, 30, 100 kilometers), as well as: half-marathon - 21,0975 kilometers, marathon - 42,195 kilometers, daily run - running for 24 hours.
- Medical Physical Culture (LFC). Such a type of locomotion as "jogging" is part of athletics, but not as sports discipline, more as a warm-up, the main exercise of the medical and prophylactic complex of the exercise.
- Army sports training. Running in the sports complex of physical preparation designed for the Ministry of Defense and other power structures, other properties. In the army, the run is obliged to quickly and maximize the physical form of servicemen. The fighter must be strong, healthy, hardy. Therefore, the implementation of the exercise is complicated by overcoming natural and artificial obstacles (walls, trenches, ravines, hills), a military form with a full display and equipment (weapon, ammunition, caisa, spatula, a water flask, an individual kit).
Attention! The sports athletics run also includes "Running with barriers", "Refectory jogging", "Shuttle jogging", "Cross". In our article for these disciplines, the standards will not be indicated.
What is the meaning of the existence of standards for running?
What can be useful to existing running standards not athlete, but an ordinary person who wants to improve the state of his health? Each of us you need to work on yourself, overcoming the bar is possible. For example, if a man easily runs out a distance of 5000 m, then the rule for it will be a distance of 7500 m. To continue development, it must overcome the distance of 10 kilometers. I.e, norm - this is half a possible, and development - Double-minded efforts. Possible - The value of the variable, all changes that occur with the athlete during the development process must be tracked and take into account to objectively calculate the next load threshold.
Sport - a generalized physical experience of millions of people of the past, allowing to clearly find out the limits of a possible one that objectively can achieve a person, practicing any sports discipline. Standards running – landmark for a person who wants to get a positive result - sports qualifications or therapeutic and physical consumer effect. Without norms, it is difficult to evaluate the efforts achieved. They do not always meet the real state - the athlete may overestimate or underestimate its results.
The harm of a biased assessment made by a person is very significant. If the starting athlete jumping in length is not able to overcome the pit for jumping, it will not be dangerous, but, jumping through a deep mountain abyss, a false belief can cost him life. The orientation of an athlete for the norm will clearly realize their capabilities and steadily raise personal results.
Norm tables were compiled for decades to specialists in the field of sports and sports medicine. Regulatory data was repeatedly adjusted, changed, over time, this process led to the appearance of numbers that can be called stable. For example, school standards for running, relevant to the Soviet period, differ from those that act now. In the USSR, student grade 9 (15 years) to get a "five" at a distance of 100 meters, should have run it in 13.5 seconds. Now the standard is 14.4 seconds. The difference is sufficiently significant, it allows us to conclude that physically modern schoolchildren, unfortunately, are inferior to their peers of the 80s.
Discharges and ranks on run
Sports achievements are determined by titles and discharges that constitute the qualifications of an athlete. Discharges are divided into two groups: junior (three discharges - I, II, III) and sports (Four categories - I, II, III, Candidate for Master of Sports). Sports ranks in athletics there are only two - master of Sport (MS) and master of Sports International Qualifications (MSMK). Explain the existing difference between division of discharges and distinguishing of the title from discharges:
- Youth discharges In sports, there are when the age of physical characteristics plays a decisive role. In sports (chess, Russian checkers, poker), where the physical level does not give notable advantages, you do not assign younger discharges. In an athletics, the assignment of the III-th discharge on the run is possible from 14 years old, II - from 16 years old, the category I can be obtained aged from 16 to 18 years.
- Sports discharge Over the rank of youth (III sports category of the older I-th youth). Athlete with I Sports discharge has the ability to increase its results and get the title. Sports discharges must be confirmed at least once every calendar year. The category "Candidate for Master of Sports" (CCM) is valid for 3 years from the date of assignment. Sports discharges can be obtained to achieve an athlete of the age of majority, because of this they are called "adults", but for many sports, the main thing is, nevertheless, not age, and the result!
- The title is the highest degree of sports qualifications.
The discharge and title in athletics can be obtained during the planned competition of a certain level, fulfilling the standards prescribed by the rules of the All-Russian Federation of Athletics (VFLA). Standards for running on discharges are presented in the article Next. The decision to assign a discharge is submitting a referencing board, having relevant authority. The decision to assign sports ranks the Ministry of Sport of the Russian Federation (ISRF). Each sports rank, the discharge is awarded in a certain Aged VFLA rules. The amateur athlete can get the title of MS, if comply with all the necessary requirements.
Tables of standards for schoolchildren and juniors
Standards of schoolchildren By the exercise "Run" are indicated for distances 30, 60, 100, 200, 400, 800, 1000, 2000, 3000 meters - they meet the general education and norms of the Russian Federation. Regulations for juniors (adelctors of the youthful discharge) meet the requirements of the VFLL. The data given in this and the following sections are relevant for a circle of 400 m.
Attention!400 and 800 meters are provided in school standards on the run from the 5th grade 9, but in fact most of the schools do not use them in physical education lessons.
Table standards for adults
This section presents tables where the standards are specified necessary to achieve sports discharges and ranks (III, II, I, CCM, MS, IMC) by distances: 30, 50, 60, 100, 200, 300, 400, 600, 800 m; 1, 1.5, 3, 5, 10, 15, 100 km. The table for long and ultrasthe distances includes standards - a distance of 21.0975 and 42.195 km (half-marathon - the standards of it are relevant for the III of the sports discharge, unlike marathon). Distance 84400 m - double marathon - not relevant for applicants for sports discharges and titles, so the regulatory data is not displayed. The table also has regulations on the daily run.
The data presented below are relevant for manual and automatic timing of a circle of 400 m.
GTO standards for running
The purpose of the GTO program - Ready for work and defense - in the USSR there was a general improvement of workers. The program retained the value from 1932 to 1991. In 2014, the GTO program was resumed by Decree of the President of the Russian Federation V. V. Putin due to a significant general deterioration in the physical condition of Russian citizens compared to the Soviet period.
GTO standards do not imply a sporty discharge for a particular achievement. Execution of the NORMS of the GTO is rewarded with icons: Gold (ZZ), silver (SZ), bronze (bz).
Run standards for servicemen
Sport is not the only place of the application of strength, where a man can show himself a worthy way. Army standards for running Includes running distance to 60, 100, 1000, 3000 meters, relevant to military personnel (only men) and contractual (both sexes) forms of service.
The article presents various regulatory data on the run for schoolchildren, junior athletes, adult athletes, GTO programs, military personnel of the Russian Army. It is important to understand the degree of relativity of the given data. For example, the standards of sports discharges are revised once every 4 years. This does not mean that they change every time, but the change in some positions is quite possible. Information on the rules of running in servicemen has an introductory nature due to the progress of military training programs. The most stable data is the norms of the GTO program and the school courses of physical training of students.
Question "How to run fast?" Many newbies are set. This question for professional athletes and highly qualified coaches sounds approximately the same as the rhetorical "how to be?" And "what to do?". Before answering this question, let's consider the very concept of "running quickly."
For each athlete there is its own concept "quickly." For an amateur who trains less than a year, 10 km in 40 minutes is unthinkable numbers. And for a professional, these 40 minutes is a light cross. As for the sprint, 9.58 on the Staterometer is a world record, and for a student who needs - 12.8 will be the limit of dreams.
Therefore, in this article we will not appeal the shooter arrows, and consider general recommendations on how you increase your own run speed on a particular distance.
All distances in athletics are divided into four types: sprint, medium distances, long distances. Ultramaraphon, trailey running, running around rough terrain - do not belong to official athletics disciplines, although they are directly related to long distances.
How to learn to quickly run sprint (60 m - 400 m)
To learn how to quickly run sprint, you need to have good power and jumping. Unlike running on medium and long distances, for 100 m, endurance is practically not needed, only general physical training is needed. However, to be able, without reducing speed, run 400 m - you need to train high-speed endurance.
The speed of running depends on the frequency and length of the step. The most efficient frequency of steps is developing in children under 12 years. Unfortunately, it is much more complicated to develop this skill in an adult. Technique in the sprint is different from running on medium distances. Here the knee rises above, the step becomes longer, the hands work actively. In general, the quick run is more energy-proof.
Springs running 100 m is very important to have very strong leg muscles. Therefore, one of the main components of the workout sprinters are power exercises, barrier exercises, reinforced complex of the SBU. Many exercises in the power unit are made with additional weighing. These include: short maximum accelerations with a "trolley", acceleration with braking (coach slows down athlete's running with fitness tape), "Difference" and lunges with a light bar. A lot of time, the sprinters are carried out in the gym. Jumping work produces an explosive force from the sprinter, which is extremely necessary.
Accelerations are performed by different series of 50-300 m, through rest 4-5 minutes. Also for the development of high-speed endurance, many coaches recommend running 150 m, performing 10-15 running.
How to learn to quickly run medium distances (from 800 m to 2000 m)
To improve your results and quickly run medium and long distances, you need to know the foundations of running - proper breathing, technique, warm-up, perform power work for running. Running at 800 and 1500 m requires high-speed endurance. For this, medieval use such workout types as tempo running, slide intervals. The presence of high-speed high-intensity loads will ultimately help increase your speed.
The alternation of the length and intensity of training segments improves cardiovascular endurance and allows you to work longer. Such training may include several small segments (from 2 to 8 minutes) with a very high running rate, separated by short recreation. High intensity workouts develop high-speed endurance, but it is extremely important to remember that their number in the total volume of your training process should not exceed 40%. Try to do at least 4-5 workouts per week, of which only 1-2 will be highly intensive, and the rest of the time to work on running techniques and slow crossings (50-60 minutes).
How to learn how to quickly run long distances (from 3000 m to marathon)
Many are interested in how to run 3 km faster than 12 minutes. For this kind of results, the runners need to concentrate on to train the speed, the efficiency of use of oxygen and aerobic force.
The foundation for any styer is the volume: it is a long cross, at least an hour you need to run at least two times a week. Professional styers are poured for a week of 100-150 km. Amateurs this figure is significantly less - about 40-60 km. It is impossible to show the result by 3 km faster than 11 minutes if you have a weekly 30 km.Much hill bring great benefit. It is better to use a gentle-legged rise of 300-500 m and run 8-10 times to it so that the pace of each race is approximately the same, but it was not maximum. Rest between the series - 3-4 minutes.
In addition to running training, it is necessary to hold the complex of OFP to strengthen the hips, stop, calf muscles. You will be useful.
Technique running
Regardless of which distance you plan to run quickly, at the initial stage, one of the fundamental definitions should be the running technique. It is she who will significantly improve your performance in the speed of running. For a sprinter, the technician is a guarantee of a high result, for the middleweight - this means to increase its efficiency at a distance of up to 100%, for Stayer - the cost of running.
1. An unprepared person at first with difficulty is even 1 km away. Start with short runs at very low speed. At each subsequent training session, increase the overcome distance by 500-800 m.
2. Always start and end the workout with an easy for 10-15 minutes on the pulse not higher than 145 ° C. / min.
3. Do not perceive the workout as something unpleasant, mandatory, painful, because with such a set you will be enough for 2 weeks, and then the mock will pass.
4. Start training in advance. If you have to pass fizo, start preparing no later than 4 months before delivery. You should not count on a miracle that without the preparation of 3000 m you run in 10 minutes. Miracles does not happen, and nothing will help to help an unprepared person.
5. Refuse bad habits. At least for the time of preparation.
6. Proper nutrition is as important for an athlete, as well as the theory of running. It is not necessary to train immediately after receiving a large number of food, not hungry after the exhaust training, it is important to close the carbohydrate window, drink restoration sports drinks.
7. Do not attempt to run long cross-role crossings (above 165). This will not be benefit, only overwork, injury and excessive load on the heart.
8. Training at least 3 times a week.
Plan for each training
Absolutely every training should consist of a workout, the main unit and the hitch. Before the start of the active part of the exercise, it is necessary to run a light tube of 10-15 minutes, then for 10 minutes to perform a wrench (common educational exercises), which are all called stretching. And only then proceed to the main block. The warm-up will warm up muscles and bundles, "Motor will start," will bring the risk of injury to a minimum. At the end of the main (intense) part of the workout, it is always necessary to make a clinch - 5-15 minutes of light coward and static stretching: it will speed up the recovery process and relieve from unnecessary muscle pain.
Any distance can quickly run any distance with health problems. After receiving theoretical knowledge, proceed to classes. Do not try to jump above your head. Keep patience and awareness that in 2-3 weeks the results it is not possible to achieve time.
If you have already developed the status of a beginner runner, perhaps aimed jogging becomes boring for you. But this is not a reason to stop running! Try to improve the run time. Take note by simple in the description, but not at all simple to perform tips to improve the speed, the speed of the reaction, the correct concentration and position of the body during running.
Attention! Many of the listed methods are quite rigid, so without fanaticism. Be sure to listen to your own feelings. Remember that the principle of hippocrates "not harm" remains the main thing!
Form the right body position
The key in running (at any speed) is the formation of proper equipment. This means that the upper part of your body should remain straightened, but at the same time relaxed, the foot should fall on the ground of the middle of the foot with the movement from the hip, and the hands should even move forward evenly (not from side to side!), Bent at an angle of 90 Degree.
Take into account Cadenz
Be "on short leg" with big steps: Let the frequency of your steps remain constant, regardless of the speed of running. The fastest and most effective runners make about 180 steps per minute, holding the feet close to Earth, only slightly touching it during landing. In an effort to the magical number 90, consider how many times your right leg applies to the ground for a minute.
Slower, faster
Limited in time jogging? Try the interval training! Interval training - alternation of high and low intensity periods - is one of the effective ways to work on speed and endurance. Plus interval training make it possible to burn more calories in less time.
Run sprints
There is a reason why real runners make short sprints before the big run. Standy (from English stride - "Big step") - a series of comfortable sprints (usually from 8 to 12 occasions of 50-200 meters each) - improve acceleration techniques.
Run on the treadmill
Spent thirst for speed? Satisfy her on the treadmill! Because the speed of movement of the treadmill helps the movement of the legs. In fact, on the treadmill run faster and easier. In addition, the speed increase button is at hand. Technique Council: First you should achieve good results on the track, before you abandon the digital accelerometer and go out into the street.
Stretch out
Specialists are still arguing whether static stretch marks warn injuries during running. But there is no doubt that the daily stretching exercises (the purpose of which is the thrifter muscles of the hip) increase the flexibility that is used when performing large steps.
Pick the tempo
Play at speed. In Swedish, there is even a special word fartlek, Meaning game with speed. Fatlek is an alternate movement in the rhythm of a light jogging, then in a sprint pace - will help increase speed and endurance. During such a game, you will achieve big results, tired of less than during the usual interval training.
NEJRON / Depositphotos.comJump with a skump
Take advantage of boxing experience - take for the rope. Boxers know that the speed of the legs \u003d speed of hands. And for the runners: the speed of the leg \u003d the speed of the legs.
Choose light shoes
Even if the running barefoot is not your choice, sneakers are becoming easier and easier to simulate the natural movements of the foot and steps. Try a minimalistic pair to feel: the less weight, the greater the energy for greater speed.
Staff Center
The speed and tightening go hand in hand. The stronger muscles of the torso (especially the lower press) allow the runners to connect more strength and speed on the track. The most pleasant aspect is that for a faster finish, just 15 minutes of exercise on the press for several days a week.
Inhale, exhale
Just do it much faster! Ability to breathe during running at higher speeds requires practice. Breathe and nose, and mouth to get the maximum amount of oxygen for delivery to the muscles. Additionally, you must try to try the breath of the belly, that is, filling the abdomen, and not the chest during each breath.
Lower the level of sugar
Unhealthy food will provide you with a high level of sugar, which will definitely affect the speed. Get carbohydrates from whole grain products, they will provide you with long-playing energy without sudden sugar drops.
Play toys
Who does not like new toys? Take advantage of additional gadgets and applications to make new impressions in your jog.
Become the king of the mountain
It has been proven that running to the mountain (Rolling Hills mode on the track) even once a week will help increase your speed, strengthen the muscles of the torso and even increase confidence.
Add weight
Strong dry muscles will only help when overcoming the finish line. Although runners and not necessarily engage in bodybuilding, one or two short strength training a week will help to significantly improve your running rates.
Ammentorp / Depositphotos.com. Relieve weight
On the other hand, studies show that a decrease in weight (fat, not muscles!) Can help you improve the indicators - on average 3 seconds per kilometer with each dropped kilogram. Of course, everyone doesn't have something to lose, so adequately appreciate your weight before sitting on a diet!
Twist pedals
The correct rotation of the hip and maintaining a stable rhythm are important for running. For this reason, one of the recommended cross-training for runners are classes on bike. And in the summer, perhaps, it is better to even ride on the street in the company of friends or Psa.
Even a simple look down on the sneakers or turn the head during the run, to check how much you were ahead of the rivals, eats the precious time. Instead, focus on the fact that in front of you, 10-20 meters at the distance, and ascend your eye to the finish.
Tighten your fingers
Absolutely the whole body plays a role in the formation of speed: from the top to the tips of the toes! Pay attention to your fingers and try to slightly stretch them (upward towards the lower leg). At the same time, the smaller part of the foot will touch the surface during the landing of the leg, and therefore, the start of the new step will be faster.
Stick a stable rigid pace
Slow and unshakable can win the race, but the quick and steady guaranteed will win even in speed! Through speed should be chosen the tempo, which can be called comfortable. Adhere to this tempo at least 20 minutes.
Wavebreakmedia / Depositphotos.com Use doping
You can not live and the day without coffee? Then good news for you! A cup of coffee, drunk before the run, adds you extra speed. At the same time, this stimulator is absolutely legal.
Stand in the bar
On the benefits of the bar on the lifehaker. This exercise does not require special equipment and accessible to each runner. Perform a bar for 2-3 minutes to 6-8 approaches 2-3 times a week, and you run faster.
Examine Asana
Add yoga classes to your workout plan. The flexibility improved by the help-oriented asian will not only increase the speed, but also contributes to a faster recovery after a long heavy jogging.
Rest
Studies show that athletes that are well resting have a better reaction rate and finish time. Think about what: the won time on the finish can be returned to its body with great sleep time.
Sharp
On the very day - on the day of the race - you will remove excessive clothes. Additional layers, belt, gadgets - At this point, remove them. Less clothing and devices on your body - above speed.