How to be fast running
The usual running method
Running is defined as a physical activity that is represented by running or jogging quickly on foot. Running can be practiced as a form of recreational sports, exercise, or even as a competitive sport. This sport does not need a lot of equipment; As all it takes is a person to wear proper shoes and then start moving at a faster pace than walking, but this requires specific kinematic techniques to be done correctly, including the following:
•Head position: The head must be straight during the running sport so that the person's chin does not tilt up or down, in addition to that the person must keep his eyes focused in front of him.
•Shoulder position: The shoulders should be opened while running so that they are straight and not bent forward, and during jogging the shoulders should be moved independently of the trunk and opposite to each other, when one of the feet is moved forward, one of the shoulders also moves forward while the other shoulder moves when the foot is The other.
•Arms position: A person's arms must take an angle of ninety degrees with his body; As the hands move upward near the chin and downward to the hip area, the movement of the arms is of great importance in helping the person to run quickly.
•Hands position: The palm of both hands should be comfortable while running; Failure to do that consumes the energy that should go to running.
•Trunk position: the human body's energy must be generated while running from the trunk region that contains the back; Where the trunk is the center of gravity during running, and the person's trunk must move with the leg stepping forward, to generate the torque of rotation towards the movement of the foot.
•Hips position: Running requires the player's body to be slightly tilted forward, and this tilt should be through the hips, not through the shoulders.
Running speed method
Whether running is practiced as an entertaining or even competitive sport, increasing the speed of running is something that a person aspires to burn more calories or even to improve racing times, and there are many things and tips that will increase the speed of a person in running, and the following shows the most prominent ones :
Psychological readiness
Running person should be mentally prepared to withstand the effects of fast running; As it may feel some discomfort in the beginning, and this comes from feeling tired and tired in different parts of the body; Like the muscles of the legs, in addition to the shortness of breath that a person may feel when starting to accelerate his pace in running, the runner must realize that such a feeling will disappear with the passage of time and the fast running will become an enjoyable thing for him.
Increased mileage
Running speed can be increased by increasing the distance a person allocates to run during one week; Thus, it will show a noticeable improvement in his running speed when intensifying the exercises practiced by the runner, and it is recommended to practice running for at least two or three days in one week, and it is necessary to take into account changing the distances and intensifying the exercises that are practiced in each week, and it is also recommended to allocate one day to rest from Running exercise.
Changing the running frequency
It is recommended to change the pace of the player's speed while running to increase his speed in this sport, and this is considered one of the things that have proven effective in order to increase the speed and durability; Where exercises must be practiced in rhythms that are different from each other, and a stopwatch can be used to change the speed, and this is done by slowing the speed of running by two minutes from the previous speed after cutting a distance of a kilometer and a half, for example, and then periodically changing the speed of the same pattern until completion The specified distance.
Running on the racetrack
The track for competitive races can be used to practice and accelerate running, and the track is chosen according to the level of experience and fitness of a person as a runner; Where the beginner starts with a small number of turns to increase his speed in the straight parts of the track and then reduce it in those that contain turns, and it is recommended to run for four full courses around the track, and 400 meters in the race track is an ideal distance to increase the speed and durability when running through it Several times there is a short break between each lap and another.
Running properly
Running properly is one of the important things that makes a difference in a person’s arrival to increase his speed while running, and there are many things that must be taken into account to exercise running properly, including: lean on the entire foot while running and not lean on the heel only; As this matter wastes the energy of the body, the player must also realize what is the rate of rotation that he can achieve during running and increase this rate, knowing that what is meant by the rate of rotation is the number of steps a person takes during one minute.
Anaerobic exercises
The anaerobic exercises that a person relies on practicing a small amount of oxygen are important in increasing the speed of running and developing the hostility of endurance. This type of exercise can be practiced by starting with regular running for a period of five to ten minutes, then running for a period ranging between five Ten to twenty minutes, then running is accelerated at a moderate level so that the player does not feel very tired or completely rested, and at the end of time the speed is reduced for five or ten minutes with the aim of cooling the body and reducing its heat.
Eat a healthy diet
A healthy diet is essential for people who want to go running in general; As the intense exercises that these people perform burn calories in large quantities from their bodies, which must be replaced by a healthy food rich in nutrients, vitamins, and protein, [6] but it must be taken into account that the person’s weight remains appropriate in a manner that enables him to develop his speed in the sport of running And the lighter weight is often the best fit to achieve faster running, as it is estimated that a person can increase his speed by two seconds per kilo and a half of the distance from every 4.5 kilogram he loses from his weight.
Other tips to increase your running speed
The following shows some tips and other ways that can increase a person's running speed:
• Wear clothes and shoes suitable for running, in addition to covering the ends of the body in cold climates.
•Drink plenty of water and other healthy drinks to keep your body hydrated.
•Do warm-up exercises before running.
•Doing strength and fitness exercises.
•Create a clear plan for the exercise schedule for the person.
•Running in a group to increase motivation and encourage the person.
•Breathe properly from the mouth while running.
The effect of steroids on athletes
Stimulants are defined as artificial hormones that enhance the ability of the body’s strength and increase its production of muscles, and some athletic players take stimulants to enhance their ability to run faster, and the use of such stimulants without a medical reason is contrary to sports laws in the world. Of the negative effects on the player's body, especially if used in large doses, it is worth noting that it is possible that the negative effects do not appear immediately on the player, but they may cause serious health effects after years have passed; As stimulants can cause reproductive system problems for both men and women alike,In addition to many other health problems; Such as high blood pressure, high cholesterol level in the blood, in addition to the appearance of pills on the back of the player, an increase in hair growth and an increase in aggressive behavior.
Post a Comment