Of course, a person, appearing on the light, does not have an already congenital ability to physically sport. And run, and swim, and play tennis he is studying for several years. Even if the question "how to learn to run quickly" you asked yourself in a mature age, there is nothing impossible. Patience, effort, regular training - this is the indispensable guarantee of your success on the treadmill.

The exception is the people who are opposed to oppocyate because of poor well-being, any injuries. If you doubt that run will bring your health benefit, do not harm, consult your doctor. Perhaps he will advise you other physical exertion.

Main Rules Runner

So you went to the treadmill. Before you know what exercises contribute to the development of the ability to quickly run, learn how to run right to not harm your health.

If you are new to run, then do not try to immediately surprise your body with a big load. How can you learn how to run fast, say, for a month, when did you go most of your life a calm step? Start workout with small jogs. The person unprepared may run about 1 km without having experienced strong fatigue. It ran today 1 km - Tomorrow, try more additional 100 meters run. And before running "Will," the body, after performing some simple exercises.

Choose the right place for running workouts. It is better to run in the fresh air, in the park or forest belt, but not in the gym. Choose running on enough rough terrain. Asphalted tracks for this are not suitable. No need to forget about the choice of time. Each person is individual. Therefore, it is impossible to focus on general tips on the selection of time for runs. If you are "Owl", why do you need to get up early in the morning and rape your body? Run when it is convenient for you.

The main thing in running is to preserve smooth breathing. Therefore, while you are not used to the intensive fast run, breathe exactly and calmly, run slowly. At the initial stage, it is better to run jogs every other day so that the body can recover. Mark your results, so you can see progress in classes. Accelerate best at the end of the distance.

How to learn to run very quickly, not experiencing discomfort? Be sure to pay attention to shoes and clothing in which you run. In warm weather, run pleasantly in the usual sports suit and sneakers, and how to be in winter? Buy a sports jacket and thermal underwear in a specialized store.

If you want to achieve certain results, do not run with the company of friends, it distracts. If you are boring to run alone, get the player with headphones and run under good music. Over time, you will notice how interesting to run alone: \u200b\u200bthe change of seasons, landscapes, passersby will seem entertaining. Take with you to train a bottle of water. And a couple of hours before the beginning, refuse food.

Exercises that help

You wish not just learn to run, but run fast? Do you dream to take part in competitions on the run (even if amateur) for long or short distances? What, it's commendable. To achieve excellent results on the Staterometer and at a distance of several kilometers, the regularity of classes is important. Only in the first case is still taken into account the strength of the legs, and in the second - the physical endurance of your body.

How to learn to quickly run 100 meters? Experienced athletes and coaches advise doing exercises to increase the push of the legs. The following exercises will help you:

  1. Jumping on the bench with two legs at the same time and jumping from changing the legs. Such exercises must be performed in a rapid pace, without lingering on a bench or on Earth.
  2. Jump with burden. Take the dumbbells, press them to your shoulders. Seek neatly and slowly until the achievement of full squats. Then jump sharply, pulling out the earth as much as possible. Both legs should push off simultaneously. You can still straighten your hands with dumbbells.
  3. Running with sunburn tape plus running with high legs raised. These exercises will help develop the right tack of running. You need to perform them quickly. The knees must reach the chest level, and the heels are buttocks.
  4. Exercises on hand. Watch only shoulder joints work during running. Training at home in front of the mirror, imitating the movement of hands during fast running. Fists during jogging should be relaxed, and the case should not follow the hand.

Exercises on endurance

And how to learn to quickly run 1 km? There is already a strong endurance to be added to strong legs. Many beginner runners allow a mistake, trying to immediately dial the speed on the long distance. This will only lead to the fact that you quickly get tired and come down from the treadmill. Before you begin throwing long distances, try to make long hiking.

Do not try to increase the length of the running step, it must be the most natural possible. Remember that good running technique begins with a good posture. Who walks and runs, stolen, never reaches excellent results. But if you have the right posture, you will rather run on long distances, saving your strength. Do not try to jump during the run!

Do you know the army secret of the race for long distances? This breath in the rhythm "Two inhales is two exhalations." Soldiers try not to strain the diaphragm, so they do not experience pain in the side. There are excellent endurance exercises for runners for long distances:

  1. Jogging around the terrain having a small lift (4-8%). For 20 seconds you need to make approximately 30 steps, run around the area with lifts from 20 minutes to one and a half hours.
  2. Alternation of running around the ground with lines. Lifting time Mount must equate running time in equally terrain. Do 40 minutes? Let 20 leave them to rise.

Learn to run correctly for everyone. Do not forget about the psychological attitude, it should remain positive.

And here you run, run constantly, regularly and often. You are on top of the world, and if you sincerely - these days you really feel like a hero. A stronger, healthy, amazing version of yourself. Just a few months ago, you climbed up as an elephant with efforts. Let us enjoy this feeling, because it's time now ... run faster!

You know that this is true, or you are moving forward to success, or fall back, losing position. There is no such thing as "stand still." In addition, you need to push interest (not punish!) Himself. And if you want to lose weight, then you need to maintain these levels of intensity to continue to take weight.

Beginner runners

If you are still a relative novice in the run, it does not hurt a little patience. Before you begin to run quickly, you need to learn to run on long distances. It is important to give yourself a time to strengthen the muscles of the legs and connective tissue, which will prepare the body, to withstand further more intense and advanced training. Your main goal, like a runner - run regularly and without injury. Let's start more strengthened or ahead of time and risk roll back due to injury. And dropping out of the game at the very beginning of its running practice, high risk that you will not run more at all. So, what is better move slowly, but right, every step becomes better and stronger. Let's try to achieve the goal quickly, and most likely it will take you more time than if you were treated calmly and with patience.

What you are not yet ready to speed up progress, using advanced training techniques, does not mean that you can't start throwing. In fact, participation in the races, such as 5km - a great way to get experience without any pressure. You will learn not only about the organized and competing run, but also get an idea of \u200b\u200byour running pace and join the joy and the spirit of the run.

There are several tips that will help the runners of all levels run without voltage for the body, and even on the contrary.

How to run faster: Tips for all

1. Focus on body position

Strengthen time to learn how the right position of the run is an attachment that you will not regret. Running with the right position not only reduces the risk of injury, but also pays off when it comes to speed. If you run more efficiently and economically, you still have more energy to run faster. The easiest way to fix many fix many errors in body position is "running straightening" and relaxing. This instantly removes a number of common running problems. For more information about this, read how to run.

2. Slimming

Again, super simple. The less you weigh, the less your own cargo should be carried, the faster you can run. This applies to any weight - whether it is a wheel from a bike, or a heavy wheel from the tractor. If you want to lose weight, then this is an additional incentive! Studies show that for each pound (half a kilo) of the discarded weight, the runner accelerates on average for 2 seconds for mile (1.6km). So loses of 10 pounds, you can run mile for 20 seconds faster. For 5km, it is 1 minute faster, and for a marathon almost 9 minutes faster.

3. Rest and Restoration

Running every day will not make you faster. The rest is also important as running. Therefore, rest days are needed by the body for repairing and restoring muscles, strengthen tendons and ligaments. So, skipping weekends that are vital to restoring and preventing injuries, you are unlikely to notice success in improving the speed to which you strive. Output? Do not run more than 2-3 days without a break.

4. Stant stronger

Running is predominantly cardiovascular exercise. Nevertheless, if you want to run well, and run quickly, then running requires strength. Not such a strength, like the Terminator, but as in for example, a karateist is a nonsense, distributed throughout the body, stabilizing, allowing you to balance it on one leg, we speak about this kind of force. Ultimately, your strength is determined by your weak link.

Your center is one such link, which are often neglecting the runners; The weak center is associated with injuries and low running efficiency. On the other hand, a strong and stable center means that your pelvis is likely to be aligned correctly, you are harder to steal on the ground and less prone to injuries and run more economically. Simply put, your body is Zen. This is not a fight against the road. It is a strong, leveling, centered. Final result? You run more smoothly, faster and bonus - you have a press!

Then legs. Studies show that regular power training can significantly improve how efficiently the organism uses oxygen. In principle, strong legs, it is a lower consumption of strength, improving speed, muscle endurance and of course strength, as well as a decrease in the risk of injury.

5. Breathing

You may have thought it was easy, since you would do it for a while, but as you could see that it is not as simple as you may like it. Yes, you know how to breathe, as you were born, but you should also, in all likelihood, lost some skills since then.

In truth, many runners experience breathing problems, which not only affects productivity, but also to motivation. Thus, in addition to the workout of the heart and legs, you need to train and lungs. In the end, the heart can pump up so much oxygen to the legs, as you can breathe, regardless of its strength and efficiency.

As you see, a strong respiratory system can have a huge effect on running. The better you breathe, the more oxygen goes to the legs, which means that better endurance and higher speed. Studies conducted in Brunel University in England confirm this, showing that the runners, the breath of which was more intense, had the weakest muscles of the legs.

Thus, the question arises: how best to breathe? The answer is pretty simple, breathing full breathing. Most of us breathe infant breathing, inhaling the small, short phase of air, not fully using our lungs. And we breathed so much of our life - and therefore it became a habit that it is difficult to break. Abdominal breathing is like more correct. This is how we naturally should breathe from birth.

Take an example with the pro in this matter - with babies. Look at any child, and you will see how his tummy expands and shrinks, as the air enters and comes out of his body. This is how it is done. When you breathe the stomach, you should inflate it as a balloon, in contrast to breast breathing, in which the shoulders are raised and lowered.

To practice, put one hand on the stomach and one on the chest. Start with slow, deep breaths, breathe belly. Feel the difference. Breathing with belly allows you to use more alveoli in the lungs, take more oxygen, which provides muscles with oxygen and eliminates fatigue. In this case, Pilates can help a little, because It will increase flexibility, strengthen the center and improve breathing - the main things for any runner.

6. Small, fast steps

Run faster using fast, short and light steps. Beginners runners tend to make more rare, but longer steps, which means you will spend more time in the air, raising the body a little higher. There is an additional force on such a lift of the body, and the landing of the legs to the ground is also hampered. Smaller steps will help you easier to land on the middle of the foot and easily tear down the legs from the ground. Imagine how to go to the field from raw eggs or hot coal. Lightweight, fast, small steps can help increase the tempo, as well as reduce the risk of injury.

How to run faster: advanced methods

If you can run 8-10 kilometers continuously, regularly run 30-40 kilometers per week, then you may need an additional speed. Some experts recommend waiting until you get a year run by shoulders before you start adding workouts for speed.

Further run simply will increase endurance, but this is not enough to help you run faster. The best way to run faster is to use a set of various methods for running, which not only help increase the running pace, but also improve stamina.

7. Running up

What it is? Running does not require the entire spectrum of movements or effort, especially when running on the plane. To engage more muscles in the work and increase the range of movements, turn on the hill into your workout. The name speaks for himself. Running to the mountain means running along the inclined surface. Just increase the slope on the treadmill or if you run on the street, find a hill or hill.

How does this improve running what does it give? It would probably be easier to list what he does not give. Running in the mountain causes the muscles to shrink more than when running horizontally, strengthens the muscles of the legs and improves the cardiovascular system, making you a more powerful and strong runner. Other benefits include: step acceleration, greater step length and more economical running. What is even more amazing, so it's how quickly all this starts to work; In just 6 short weeks you can count on a significant improvement in speed and power. Running on the plane will seem much easier for you.

8. Speed \u200b\u200btraining

What it is? Another training in a fast pace - high-speed training, includes running on a difficult but acceptable level. The level, outside of your comfort zone, is not easy to breathe, then you are not enough air. Speed \u200b\u200btraining - "Comfortable-hard", you run quickly, but not too fast. If you can easily talk, or can not speak at all, then you are not in the speed zone. When you achieve you need a speed zone, you are able to speak, but not complete offers.

How does it improve running? Speed \u200b\u200brun, probably the best way to increase speed. The speed running increases the threshold of lactic acid (the body will be required more time in order to create lactic acid - lactic acid leads to fatigue), which allows you to run faster.

9. Interval training

What it is? Interval training consists of alternating intense, but short periods (usually from a few seconds to 2 minutes) high-speed run, and a little longer recovery periods, during which you will go or run a coward.

How does it improve running? Interval training is an excellent way to improve the cardiovascular system and strengthen endurance.

10. Fartlekeck


What it is? Fatoleck, Swedish "High-speed game", this is a fun training, similar to the interval training, the fact that intensive intervals also alternate in it, with intervals for recovery. However, in contrast to the interval training, the Fatlek has no structure or a pre-harvested plan. Fatlek may consist of a goal to reach the tree, a telephone booth or a lamppost, on the distance to which you are ready, and in the rhythm, which is ready, followed by a journey for relaxation. This is especially interesting to do in groups, where one person takes on the role of the host and asks the rhythm / intervals, after which the next person becomes the leading person in the group. It is unpredictable and fun, without planning or timekeeping.

How does it improve running? It can help make you run faster and improve your stamina.


High-speed workouts are tired, so you should alternate a high-speed day - one or two days of light run (or rest). This will allow you to develop speed, while reducing the risk of injury. Start with one high-speed workout per week. When promoting, you can add a second intensive workout. Never make more than two speed sessions per week.

Want to know how to learn to run quickly? Many believe that this requires good sports. In fact, even with modest abilities, a certain set of exercises will help significantly improve the results. The main thing is that the regularity of classes, the correct exercise and, of course, perseverance. Training should be from fifteen to twenty minutes.

Exercise 1

In order to run very quickly, you need to develop certain muscle groups affecting high-speed-powerful qualities. Running with a high raising of the knee will help strengthen the iliac lumbar and four-headed muscles of the thigh. With regular execution of this exercise, the Schedule itself is significantly improved: the thigh is properly made and put a stop. During bouncing, the knees should be lifted as high as possible, performing advancement. Exercise on the socks, the heels of the floor do not concern. Hold your back straight, tighten your belly.

Exercise 2

In order to solve the task, how to learn to quickly run, you should pay attention to the muscles of the thigh, in particular its rear surface. During the completion of the next stop exercise, learns to get up correctly on the support surface. Performing this task, you need to run on the spot, at the same time bouncing, trying to get the heels with the borders. Back to keep smoothly, tighten your belly.

Exercise 3.

Those who ask themselves the question of how to run quickly, should pay attention to the next exercise. Need, pushing out the legs, actively jump from foot to the leg, moving forward. The amplitude of steps should be as much as possible. This exercise helps to significantly increase the speed, strengthening the muscles of the legs and the reinforcing repulsion when running.

Exercise 4.

Do not think that solving the question of how to learn to run quickly, you need to deal exclusively with running exercises. Next exercise - jumping on the spot with changing the position of the legs. It should be initially put one leg in front of another, and then, in the jig on the socks, change their arrangement. Heels omit to the floor can not, hands move, like when running, do not stuff, stomach tighten. This training exercise perfectly strengthens the icy muscles, as well as the buttocks and hips, while improving the breeding technique and the information of the hips, as a result - the speed of running is growing.

Exercise 5.

Another "non-free" exercise that will help in addressing the issue of how to learn to run quickly. Thus, climbs on the semi-winges (exhalation) should be performed, straining the calf muscles, then you can return to the IP (on the breath). When performing this exercise, foot and calf muscles are trained. The burden on the joints is reduced, while the speed of running increases. You can complicate this exercise, performing the rise on one leg, bent at the same time the second leg in the knee and putting it, for example, on a chair. Then the legs should be changed.

Exercise 6.

Perfectly increase the strength of the four-headed muscles of the thigh and the calf muscles jumping. They should be performed on straight legs, pushing out of all the might from the floor and holding hands on the belt. Case smooth, stomach is tense.

Exercise 7.

To strengthen the tibial muscles and ankle, you need to regularly perform rollers from the heel on the sock.

With regular training, this complex will significantly increase the speed of running, strengthening the muscles involved in cross-country movements.

Thinkstock / fotobank.ru.

How to learn to run?

The training program I chose was created in the United States and is called Couch to 5K ("from the sofa to 5 km"). All that is required from the beginning runner is three lessons per week for 30 minutes, during which they alternate running and walking. At first, you mostly walk, but from the week to week the time of continuous running is growing (see the training table below). The creators of the program promise that after 9 weeks of such training, anyone can escape without rest and overcome about 5 km during which time.

Information about this program in RuNet appeared about a year ago. Inspired by the reviews of those who finished it, at the beginning of the spring I began training. Now until the end of the program, I have only a couple of weeks, and I already know that I will reach my goal: because I can already run 25 minutes without rest. I could not imagine this one and a half ago. So the program works - most importantly, raise yourself from the sofa.

The main thing is not to throw the program after the first workout. As well as the fourth, seventh, tenth, etc. It is exactly the first training in the week seems terribly difficult, it would still be a load on it. The second is felt as "Oh, and today is already fine," and the third - "you can and quickly." Unless, of course, regularly run.

Do not hurry! My main mistake in past goals - an attempt to run as quickly as possible. Do not. For you now the main thing is not speed, but the time of continuous running. You must run the same moments prescribed in the program, and not turn into a drunk horse in the first two hundred meters. The creators are generally advised to run as much as possible: they say, if you can move even quieter, it means that they took too high pace.

Run beautifully. I really like to watch advanced runners. I began to watch athletics competitions, trying to remember how the leaders move: beautifully put the leg forward, landing on a slightly bent knee ... I can't (so far!) It is also strongly repelled from the ground and also to store a foot. But when I try to move just as beautiful as they, it becomes easier to run!

Do not be shy. At first I tormented a lot of doubts. I have a imperfigure figure, how will I run in shorts? In the stadium, steep runners train, and I run so slowly ... I am ashamed to move a step, everything will decide that I miss me ... But at some point it came to me: others actually do not care. And if someone escorts me with a look, then I still forget about me. So stop suffering, just leave the house and run.

Right right. After going for running sneakers to the store, I was shocked by the choice. There are, for example, special models for asphalt, and among them - sneakers for heavy runners (thanks to them to a lesser extent, the knees and spine suffer). There are running shoes for those who have a flatfoot, for those who turn the leg sock outside, as in ballet, and for those who are not inclined to this. There is for a quick run - often it is impossible to run in them, they are lightweight and therefore do not really quit a blow ... After listening to the seller's lecture, I realized that it was still early for me to delve into such debris. And simply took those that are suitable for a long running on asphalt - so safer for the joints. On dense primers in the park in this shoe, it is also convenient.

Forget about Perfectionism. Run in the morning or evening, on asphalt or earth, with sock or heels, what is before and after training? Google - for each of these issues there is not one dozen thematic forums. If you start learning all the subtleties from the very beginning, you will never get to training. Focus on the right day just come out. Over time, you yourself will understand when and how you better run.

Prepare technically. The program is painted in time, so no clock with the stopwatch can not do. At first I was running simply with a mobile phone, and then I realized that I had a rush to run for a long time, and I bought a pulsometer clock. The sensor, which is attached to the chest (I stopped noticing it on the very first training), also helps not run too fast. I went over at speed, the pulse jumped up - the device begins to squeeze hysterically. Now I'm thinking about buying a pulsometer with GPS. It helps track speed, distance and routes, and you can navigate the program and on the sound signal to navigate when go to walk, and when to return to the run. For smartphones there are Couch52K applications - download a few and choose the most convenient way.

Training program (in time)

Important! Every workout opens and close 5 minutes walking rapid step.

A week Training 1. Training 2. Training 3.
1 Alternately 60 s. Run and 90 s. walk throughout 20 min. Alternately 60 s. Run and 90 s. walk throughout 20 min.
2 Alternately 90 s. Run and 2 min. walk throughout 20 min. Alternately 90 s. Run and 2 min. walk throughout 20 min.
3 Repeat 2 times: Running 90 s. Walking 90 s. Running 3 min. Walking 3 min. Repeat 2 times: Running 90 s. Walking 90 s. Running 3 min. Walking 3 min.
4 Running 3 min. Walking 90 s. Running 5 min. Walking 2 min. Running 3 min. Walking 90 s. Running 5 min. Running 3 min. Walking 90 s. Running 5 min. Walking 2 min. Running 3 min. Walking 90 s. Running 5 min.
5 Running 5 min. Walking 3 min. Running 5 min. Walking 3 min. Running 5 min. Running 8 min. Walking for 5 min. Running 8 min. Running 20 min.
6 Running 5 min. Walking 3 min. Running 8 min. Walking 3 min. Running 5 min. Running 10 min. Walking 3 min. Running 10 min. Running 25 min.
7 Running 25 min. Running 25 min. Running 25 min.
8 Running 28 min. Running 28 min. Running 28 min.
9 Running 30 min. Running 30 min. Running 30 min.

Sprint - Running short distances. During running athletes try to develop the maximum speed. Have quick legs are actually useful. You can try to keep up with the bus, have time to work, in a movie or theater. Show class, furnishing rivals on amateur championships and just be confident in your abilities.

How to learn to quickly run?

It is fair to start with a bright figure in the sprint, the fastest man is a mustine bolt. Repeated Olympic champion. He belongs to the world record in running 100 meters - 9.58 seconds. As well as 200, 300 and 400 meters.

The speed of running depends on the frequency and length of the step. Weather conditions also affect the speed. The most efficient frequency of steps is developing in children under 12 years. Therefore, experienced trainers at this age are trying to send the energy dealing precisely on the development of frequency.

There are exercises that allow you to increase the frequency and the length of the cross-country steps even formed an adult person.

Below the exercises will allow increase the steps:

  • Fast steps. Raising knees quickly, make the maximum number of steps for 10 meters. Repeat 3 times. Rest between approaches 30 seconds. If you feel that you need more time - 1 minute.
  • Skulling the legs back. Exercise is necessary for uniform development of steps. As well as to strengthen the icy muscles and ligaments. Maximum quickly flexion of the legs at a distance of 10 meters. It is desirable that the heels slightly touched the buttocks. Actively work with your hands. Perform 3 approaches. Rest 30 seconds, demanding - 1 minute.
  • Wheel. Element of running equipment in the sprint. Perform the first time is difficult, but it is necessary to learn. Make a wheel of 30 meters. Perform 3 repetitions. Time for rest 30 seconds.

  • Running on straight legs. Straighten your legs and pull out the socks. Try to make the maximum number of movements for 30 meters. Actively work with your hands and keep your back smooth. Perform 3 approaches. The interval between repetitions is 30 seconds.
    Alternative.It is useful to run on straight legs, but instead of the maximum frequency, try lifting straight legs as high as possible. Make in the same dosage.
  • Run back. Slimming with a back of 30 meters. Try to run on socks with a maximum frequency. Perform 3 approaches. Rest 30 seconds.

Now it is worth taking care of the length of the step, because is an important Element of running technique in the sprint.

  1. Running with straight legs. Try running 30 meters, but with the condition that your feet will be straight. Try to make steps as long as possible. Work with your hands. Perform 3 repetitions. The interval between approaches 30 seconds.
  2. Multi-skies. Perform jumps alternately each foot. The step must be as long as possible. Complicated technically exercise, but well affects the length of the step. Distance is 30 meters. The number of repetitions is 3 times. Rest 30 seconds.
  3. Frog. The exercise resembles the movement of the frog. Make jumps in length, pushing out two legs at the same time. Perform continuously 30 meters. Repeat 3 times. Rest time 30 seconds.
  4. Jump on one leg. Do jumping on one foot of 30 meters. Try to make the maximum long jump. Try to keep 15 jumps, i.e. Each repulsion must be at least two meters. Keep your back smoothly and do not lean in the side. Perform 5 approaches to each leg. Rest 30 seconds. After 5 approaches on one leg - 1 minute.

Sprinter Spring Software

Technique in the sprint is different from running on medium distances. Here the knee rises above, the step is longer, the hands work actively. In general, the quick run is more energy-proof.

As an energy during the sprint, the body consumes carbohydrate. Therefore, doing high-speed exercises need to use sweet. The heartbeat often reaches a maximum, breathing frequent. All muscle groups are actively involved.

In the sprint allocate 4 phases:

  • Start
  • Starting Range
  • Running on distance
  • Finishing

Especially important are the starting run and run along the distance. Athletes acting in this discipline is important to know and be able to get the greatest benefit from each phase.

Start. When starting, it is important to take the correct position. There are two types of start low and high. We will use a high start.

The pushing leg is ahead, Machova for 50 centimeters behind. Hands are almost straight. The case is tilted forward. Back straight. Look asked forward. From this position start running.

Starting run.After starting the run, try to quickly dial the speed. The housing is straightened, but the head is lowered down. If the housing rotates around, the speed is lost. Therefore, keep the torso at one level.

Run is carried out on socks. The stop is put on the ground on top. The knees rise to the pelvis level, the ankle is thrown forward. The hands are actively working, the result depends on the correctness of their movement.

The first step is made 100-150 cm forward, it depends on how quickly gets to dial the speed. The first few steps are performed with a wider leg formation. Next, the run must occur on one line, because This allows you to save speed.

If the exercise wheel You managed to master fast running technique will be easy. The main difference of exercises from the run itself at the speed of movements.

Running on distance.When you feel that they scored 90% of the maximum speed, the head can be raised. This means that you switched to the run phase at the distance.

Run must occur with a constant frequency and a foot length. This will keep the pace in the course of the distance. The difficulty is that the length of the step of the right and left leg is not the same. Usually one leg is stronger than another, which affects the length of the running step. To correct the problem, it is necessary to train a weak foot separately by a set of exercises.

After 50-60 meters, fatigue begins to feel. Try not to lose the pace, follow the technique. With the fatigue, the running technique begins to "break".

Finishing. Running ends when a part of the body athlete crosses the finish line. Therefore, athletes athletes tip their heads and take a little forward chest.


There is another way to get around rivals on the finish. You can slightly turn the torso to cross the line shoulder. The intersection of the first hands is not considered finishing.

At the end of the distance the speed drops. It is necessary to try to fall the speed to be minimal.

Running the sections of 2 times higher than the distance to increase the high-speed endurance. For example, to train 100 meters run segments of 200 meters. So on the finish the reserve will remain.

Fast Run Training Program

Performing the same load for a long time efficiency decreases. This is due to the addictiveness of the body as medicines. Therefore, it is important to alternate the intensity and workout time.

Training speed running every day does not make sense. It is better to divert the classes through long slow run or training in the gym. This will give a positive effect and will speed up the achievement of the result. Between workouts, rest 1 day.