Today, not only athletes are striving to increase the speed of running, but those who want to be healthy and have a good fitness. After a number of studies, the authoritative scientist managed to establish: the obstacle to the beam speed is that the runner's legs transmit only some power obtained from the ground strike. If in the future it will be able to resolve the issue of strong muscle contraction, this will allow to develop the speed of running to 60-65 km / h. For this reason, no one has achieved such results, but this is a matter of time. An ordinary person with an active running can move at an average speed of 15 to 20 km / h.
Running speed at different distances
At short distances from the runners, high speed abilities are required, due to the strength of the struggle and its dynamism. Here, the spripers managed to develop the highest speed, which reaches up to 45 km / h. Speed \u200b\u200bslightly decreases at 80-100 meters, which is caused by fatigue and oxygen deficiency. These reasons allow to obtain an idea of \u200b\u200bhigh-speed abilities based on the results of the Stater. To maximize the speed of the athletes use special training schemes that help develop high-speed endurance. Sprinter speed can be achieved by athletes of team sports.
The speed of runners on medium and long distances more depends on the degree of training, physical abilities and volitional qualities. Their main task is to distribute its forces for the entire distance, movement with constant speed and acceleration at the final stage. Prepared athletes can run at speeds up to 17 km / h, and beginners - up to 9 km / h. For training, the runners often use the interval method, where they alternate jogging and outdoor activities.
Average speed with a warm-up
When rehabilitation, the run is first needed for health to increase physical endurance and strengthen the heart, and not to establish records. At the same time, the important point is regular and permanent classes that best start from walking. The next step will be jogging at a speed of 7-9 km / h. If the physical condition and other indicators after workouts are normal, it will make it possible to begin an elastic run, in which speed is developing up to 12 km / h. It is possible to achieve greater speed by persistent workouts, correctly selected by the methodology and compliance with the established rules.Let's start with the average digits obtained by analyzing statistical data and on the basis of running standards. Here you can select four main speeds.
44 km / h
- Maximum possible speed of running a person, high-speed record.
30 km / h
- The average speed of running the trained person on a short distance (100m - 400m).
20 km / h
- The average speed of running the trained person on the middle distance (800m - 3km).
16 km / h
- The average speed of running a trained person on a long distance (10km - 42km).
Comment:
All conclusions are made for men, for women speeds will be lower.
Table of running rates at various distances, depending on the discharge of an athlete
| Distance | 3 categories speed \u200b\u200b(km / h) |
1 category speed \u200b\u200b(km / h) |
MSMK, speed \u200b\u200b(km / h) |
| 100m | 29 | 32,4 | 34,8 |
| 400m | 25 | 27,8 | 31,4 |
| 1000m | 20 | 23,2 | 26 |
| 3km. | 17,4 | 20,2 | 22,9 |
| 10km | 16 | 18,5 | 21,2 |
| 21,1km | 15,6 | 17,7 | 20,3 |
| 42,2km | - | 16,1 | 19 |
Supplement №1:
It should be noted that these figures mean not the average speed of running a person, but the average maximum speed. That is, under normal conditions at the training athletes run by 10-30% slower than its maximum speed (depends on the type of training). Namely, this most maximum speed of running and is taken into account in the chart built on the basis of sports crossing norms.
Supplement number 2:
The second remark concerns short sprint distances (100m - 400m). Here, an important point is that the maximum speed is gaining gradually. If you take a row, then the first segment in 10 m recordsman run for 1,83c, and this is only 19.6km / h. The second segment (10m-20m) is already 1.03c - and this is already 35.1km / h. Approximately the fifth - seventh segments (50m-70m) record holders go to their maximum speed of running.
Some conclusions from the table with a diagram:
1. 44Km / Ch - The fastest moment of fixed speed of running. The owner of this record is Usain Bolt - in 2009, he ran a rig meter for 9.58 seconds (the average 37 km / h, and it developed the peak speed to 60-70 meters of run in 43.9km / h). And this is running in ideal conditions, and on a very short distance.
2. Even elite athletes are unable to develop the speed of running more 44Km / Ch.
3. The vast majority of trained people are able to run at speeds. 20km / Chbut not more than one kilometer.
4. The average speed of the trained person in running distance (10km, 21km, 42km) will be about 15-18km / Ch. Elite athletes run faster: 19-21km / Ch.
Learn how to increase speed indicators, examples of exercise and training techniques.
Everyone knows that the speed of running depends on the genetic predisposition and there is some truth in this, for example, look at some people who are not fond of sports, but they have no powerful legs at the same time, namely, with a large proportion of muscle mass, but there are vice versa thin Like matches and quickly tired of physical exertion.
But even if genetics played to your hand, nothing will happen if you do not develop your potential, because it is not for nothing that success is 1% of talent and 99% of labor, only after that you can achieve maximum explosive strength and rabid acceleration.
Remember to become faster need to be patient and train from month per month, every year adding and improving, you want to become like a lightning football player, and an explosive sprinter, then fascine and make training your lifestyle. By the way, who has problems with a set of muscle mass on the legs, running on short sprint distances will help to wake sleeping muscles and make them grow due to the inclusion in the work of muscle fibers, which are sleeping in the gym with a regular power workout.
How to increase speed in running
There are 3 most proven and simple ways to increase run speed:
1) Power training - these are special exercises in the simulator room for, the only exception will be the work in a faster pace on the phase of effort, for example, performing to climb it quickly, let rise will be outwardly slow, but the acceleration of the muscles specified at the beginning of the rise and the body will feel that it will be included in the work Stimulation for power growth.
2) Biomechanics- It is worth improving the running technique so that the movements are more coordinated, coordinated, the whole body should work as a single mechanism. What happens in most cases - many run as hit, then the hands hang out, then the legs in different directions are generally like drunk.
3) Stretching - This is a very important way affecting the strength of the legs, remember that in the process of power training, the muscles are thickened and decrease in length, the constant execution of stretching legs, allow you to maintain the initial length of muscle fibers, and accordingly maintain a large amplitude of movements and power, respectively.
From school bench known formula:
a. = v. / t.,
where but - acceleration,
v. - speed
t.- Time
To develop speed - it is necessary to comprehensively use all 3 methods to increase the running speed, only running without strength training will always lose someone working according to the + scheme.
Exercises for running speed
1) Mahi hands - The various movements of the hands are developing the flexibility of the shoulder joints, which improves the coordination of movements and contribute to the well-coordinated work of the body during running. During the run, follow the angle in the elbows to be 90 0, if it is higher, the frequency of steps during running decreases, which slows down the speed of the run.
2) Motion Technique - It is very important that the steps are wide and frequent, that's why the long-legged athletes have a co-friend. The width of the step is greatly engaged in the forest or at another crossed area, where they will have to jump through obstacles or, on the contrary, jump further to overcome the barrier. Do not forget about fast run up the slope of 20-30 meters, it perfectly stimulates the body to make a step as wide as possible in order to pass the distance.
3) Steps - This exercise can be performed with any weather, which makes it very affordable and simple. The explosive force will be higher than the stronger the back of the back leg, follow the leg to be completely straightened in the knee joint, and the hands bent in the elbows under 90 0 worked in unison with the whole body.
Run up the stairs at the maximum temperature of 30-35 steps, and then calmly descend down the downside or foot, it will be a rest time, after immediately run up. Instead of a staircase, you can find a hill with a height of 10-15 degrees.
Do not try to quickly flee from the slope, the probability of lying to the earth is very large.
Before such heavy races, do not forget to perform a light stretching at the beginning to improve blood circulation and heat the muscles, and after performing a more complex harness of the legs to speed up the restoration of tired muscles. Also remember that they play no unimportant role in running.
4) parachute or tires - Very effective tool, increased air resistance forces legs to work at full capacity, but if there is no such possibility and you live on the plain without hills, do not be discouraged - a couple of automotive tires attached cable to your belt. Excellent resistance and active load on the muscles of the legs.
Train using 4 exercises at the very beginning. For two or three months, performing 3 workouts weekly, after you increase the amount of up to 5 workouts per week. Behind the intensity of work and the number of repetitions, follow yourself, the body's condition will prompt the correct decision, but each time you can quickly run, stronger to repel, and the time to overcome the distance to gradually decline.
I wish everyone good luck in the development of the cheetah speed, the main thing is not lazy and the results will exceed all the expectations!
Record indicators of the Yamaic Sprinter Usain Bolt caused interest in the question of the limits of human speed. A new study published in the Journal of Applied Physiology (Journal of Applied Physiology) offers an intriguing excursion to biology and possibly even in future speeds of a running person.
Recently published data determine the critical factor that causes the biological limit of running speed, and offer an interesting point of view on how this "limit" can be expanded with a bolt with a bolt to 60-65 km / h.
The authors of the new work, "The Biological Limit of Running Speed \u200b\u200bis due to the type of surface," Steel Veyand became from the Southern Methodological University; Rosalind Suntell and Danil Prime from the University of Rice; And Mother Bangdl from the University of Wyoming.
"The fundamental idea of \u200b\u200bthe work is that the speed is limited by the force with which the athlete strikes the surface, is very fair," says Vayand, the Associate Professor of Psychology and Biomechanics in the Southern Methodological University of Dallas.
"Considering that the best sprinters in each running step put the maximum power from 360 to 450 kg with one foot, it is easy to believe that they may use their muscles and limbs at the limit of their capabilities," he says. "Nevertheless, in the new work we refute this assumption. Despite the strength that the runners rave running on time, we found that the limbs are capable of much larger efforts than those that we observe with a straight-line high-speed run. "
In addition to restrictions in force, the researchers found that a critical biological restriction is associated with time - namely, very short periods of time available to use force at contact with the ground during running. ELITE SPRINTERS Contacts The Earth's feet are less than one tenth of a second, and the maximum pushing force falls on the first one twenty-one in this second.
Researchers used several experimental methods to come to this conclusion. They used a high-speed running track capable of developing speeds over 64 km / h and show clear measurements of the force with which the runner affects the surface with each running step. They also asked participants to run at high speed in different ways. In addition to the traditional run at the maximum speed, the participants were jumping on one leg and ran on the treadmill back forward at the maximum possible speed.
Non-traditional tests were specifically selected to test the widespread opinion on mechanical factors that limit the running speed of the person, which lies in the fact that the limit speed depends on the strength with which the runner strikes the surface.
So, the researchers found that the pushing force with a jump on one foot with a maximum speed exceeded the force spent with a straight line of 30 and more percent, and that the forces produced by the active muscles of the legs were about 1.5-2 times more than when Jump on one leg.
The conclusion about the limit time was made on the basis of a coincidence in the minimum frequency of the contacts of the foot with the Earth while running forward and forth at maximum speed. Although, as expected, the maximum speed while running forward with the back compared with the speed when the straight-line run was significantly lower, the minimum periods of the foot of the foot with the surface at maximum speed speeds and back were mainly identical.
According to Mother Bandla, Associate Professor Biomechanics at the University of Wyoming, "a very accurate coincidence between the shortest contacts of the feet of the Earth at the maximum speed in these two completely different types of running point to the biological limit of how fast active muscle tissues can generate the power required for Pumping runner at every step. "
According to the researchers, the new work shows that the boundaries of the beaming velocity are outlined by the limits of the reduction rate of the muscular fibers themselves, while the speed of their abbreviation causes the limit of how quickly the runner's limb can use the jogging force on the running surface.
"Our forecasts indicate that the speed of muscle cuts will allow maximum or close to maximum efforts to reach speed 55-65 km / h per hour, and maybe more," says Bandl.
A source
- Weyand PG, Sandell RF, Prime Dn, Bundle MW. The Biological Limits to Running Speed \u200b\u200bAre Imposed From The Ground Up. J Appl Physiol. 2010 Jan 21.
The easiest way to deal with her is movement. Even a person who is not distinguished by hard health can do walking, the easiest kind of physical activity. The human speed moving on foot in a calm pace depends on its physical condition and ranges from 2.7 to 5 kilometers per hour. As a rule, they are moving at such a speed, passing at an hour no more than 5 kilometers. This highlights several types of walking, which are recommended to different categories of people:
1. Walking at low speed. This category includes movement in which a person makes about 70 steps in one minute. There is no pronounced therapeutic effect at the same time, however, for people with cardiovascular diseases, as well as for those who recently suffered a heart attack, this is a way out.
2. Medium-speed walking. Movement at a speed no more than 4 km per hour on a healthy person will not have a significant impact, however, for people with a weak heart and chronic diseases, this option can be salvation.
3. High-speed walking. If you do more than 100 steps per minute, the speed of a person will increase to the average (5-6 km per hour). It is this option that walks the excellent effect of training when all the muscles of the body are involved in the process. In this case, it is much more useful to run a coward, since it is deprived of a traumatic factor
4. Human speed
walking is significantly different from the speed of the running person. In everyday life, people sometimes have to run. Running is an option that allows you to overcome the distance for a short time, so a person runs if late. People and specifically run: athletics running - beautiful sport, mass and affordable. To run running, it is enough to buy the right shoes and a sports suit. Scientists suggested that the limiting speed of a person moved by running - 65 kilometers per hour. Of course, in a sprint jerk, it is significant, however, is not constant, and if in the first seconds the running person can move at a speed of 11 meters per second, then after 30 meters its speed will significantly fall.
The speed of a person when running depends on both its training, goals of classes and from the track, on which he bes
t. No need to increase speed. Dimensional, elastic jogging with low speed (about 10 km per hour) will have an excellent health effect and does not tire. The speed of a person at which it is recommended to start classes by this type of athletics does not exceed, as a rule, 9 kilometers per hour. This option of the run can be recommended even physically weakened people who have mastered walking and wishing to try something else.
5. The speed of a person in professional running will be higher. 15-18 km per hour - the base speed with which the runner overcomes long distances. However, the achievement of such a result requires considerable and long workouts.
For a person who, for various reasons, does not want to run seriously to achieve sports records, simple walking or jogging (easy jogging) daily for half an hour will be a real panacea in the fight against hypodynailes.