How To Run Faster Tips. If you are a competitive runner, a fitness runner, or just enjoy fun and scenery, you might want to know how to run faster. You have likely asked yourself: “How you can run just a little faster.”. You know that better training will help you run faster, but you may want to know factors outside of training. What are the technical factors involved in running faster?
Here are a few such tips; not training-oriented tips, but tips of a technical nature. First, let’s look at some physiological factors. The ability of the heart and lungs to supply oxygen to the muscles is an important factor in the optimal functioning of the muscles. It is important for the lungs to absorb as much oxygen as possible, and for the heart to pump as much oxygen-rich blood into the muscles as possible.
Your aerobic capacity, also known as maximal oxygen uptake, can be measured in a variety of ways. There are tests such as the Frick Equations and the Cooper Tests, which measure this factor as the maximum oxygen uptake. The value given by the test represents the amount of oxygen that is inhaled into the lungs for each breath. The mean value of VO2 max. Approximately 40 to 50 ml / kg / min. Training can help you increase this value. For example, an excellent aerobic athlete like Lance Armstrong, who has won the Tour de France seven times, measured maximum oxygen consumption of 83 to 83 at its peak. Between 85 ml / kg / min.
Your heart’s ability to pump oxygen-rich blood through your body can be measured by your heartbeat per minute during rest and vigorous exercise. The average heart rate at rest is approximately 70 beats. However, once again, let’s take Lance Armstrong as an example. He is a very healthy aerobic athlete. Armstrong’s resting pulse is 32 to 35 beats per minute, and it can reach 200 beats during maximum exercise.
The lesson here is that to become a faster runner:
It is recommended to use for the necessary training to increase lung and heart capacity and efficiency. You can measure your breathing and heart rate during exercise to monitor your progress and optimal cardiopulmonary efficiency.
With a strong heart and lungs, your muscles can produce more energy, and with every step you take, you can make your legs go faster and farther. Let us first consider rhythm, also known as turnover rate.
How many steps can be taken per unit time? If you can increase the number of steps without drastically reducing the length of each step, you will run faster. This is a good technique. When running, calculate the stride of each right foot in every 30-second interval. Then take a short break and repeat the 30-second running interval. This time, the goal is to increase the pace by one step. In the end, you will find the best frequency and run faster.
Now consider your steps. Like your stride length, you can measure your stride length and gradually increase it until you find the best stride length. During this process, your running speed will increase.
To increase stride length and rotation speed, must exercise flexibility and strength. Pay special attention to the flexibility of the hips. Older runners are generally more limited by hip flexibility than by knee or ankle flexibility. Regarding leg strength, you should focus on strengthening the ankle and calf and connecting tendons. Likewise, older runners have more limited power in these areas than anyone else.
How To Run Faster Tips: Proper breathing technique is also an important factor to help you run faster.
Think about the term “abdominal breathing” and its meaning. A good breathing position is to squat and bend backward so that you can tilt your abdomen outwards while your diaphragm forcibly draws air and oxygen into your lungs.
Another breathing technique is to count the number of steps per breath. Calculate each step of the left and right feet. With correct breathing, you should be able to calculate 4 to 8 steps per breath. As your breathing technique and lung efficiency improve, you can take more steps and run faster with each breath.
The last tip is: Control your weight. Studies have shown that for every runner who loses 1 pound of weight, each mile they run, they can be faster by 2 seconds.
Apply these techniques as much as possible and track your progress. Your running exercises will be more beneficial because you will be able to run faster and more efficiently.
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