Athletes and coaches often ask me questions about how to run faster. Because I have written extensively on the subject, I understand why they ask, but the answer can be a bit tricky. Some athletes spend years working on the development of speed, and there are many factors that are difficult to answer the question quickly running storm. If a person wants all the details, I love to get into the science behind speed development. But mostly, they just want simple tips on how to run faster rather than reading a review of the research literature and through a program of six weeks running storm.
If you want some simple tips on how to run faster running storm, here are the top 3 of the easiest ways to get there:
1. Lower your heels and hit the ground around the sole. I see athletes with bad mechanics all the time, and there are plenty to spoil - arm swing running storm, knee drive, foot placement, slim body, etc. But the most common mistake among children who are slow is running on your heels running storm.
It seems very simple to run on the toe, but not always easy to correct running storm. The patience and guidance are needed here, because it will take some time to adjust to this new style of racing. Many athletes start running on the alert to hear this signal as a coach, so it should be very clear on what part of the foot to the ground running storm. The heel is a few millimeters above the ground, so that the weight of the ball of the foot, not toes. In this position, the ankle should be "locked" or "cocked and loaded" so it's hard to be loose. If the ankle is stiff, all the force generated by the hips can be transferred to the ground. If the pin is loose, all this power is dissipated by the foot / ankle before entering the land running storm.
The reason for this is usually the best correction that runs on the toe usually requires a better player and knee. The knee Reader lets you travel farther each step, increasing the length of your stride running storm. It also lets you take advantage of the strength that will earn 2 points.
Two. Get stronger. This does not mean that the strongest person in the world is the fastest. Not even close running storm. But most people who ask how to run faster are low, especially in the gluteus and hamstrings. In the gym is usually a good place to start if you want to increase your speed. As I said, this is still true, but usually is a missing puzzle piece running storm.
I usually do not recommend spending a lot of time lifting, and you also have to focus on the race, but a solid full body workout should take 45 minutes, 2-3 days a week. Do not turn this into an attempt to squat 600 pounds. or anything. If your goal is to run faster, then do what it takes to become stronger without removing the other training.
Make sure you develop your posterior chain (gluteus, hamstrings, calves, lower back) with exercises like the gluteus / ham raise, Nordic hamstrings and back extensions, RD, the axes of the hip / bridges, etc., plus of more traditional lifts like a split squat squatting or Bulgaria.
Three. Run fast and jump high running storm. If you want your body to run faster, you have to run fast. What the hell does that mean? I can not tell you how many times I've heard someone ask how to run faster, then I say they are primarily technical exercises. The technique is an important component of the speed, but you have to run as fast as you can often if will improve. Usually sprinting want 2-3 days a week running storm, with long rest periods between sets running storm. You do not have to do a million or sprints. 5-10 short sprints with long rest periods is sufficient, provided the intensity is high. Most people can get away with 10-20 sprints if they are in good condition. You just want to make sure you are able to perform all of its high-speed racing at high speeds. Once you feel tired or deceleration, it is time to close this section of the training session of the day running storm .
Skip part of it refers to a polymeric program. Ploys (like running fast) train their muscles, but also form the nervous system of contracting these muscles harder and beneficial order. Of course running storm, you need a good mechanic and ploys for sprints running storm, but the key message here is that you have to do something fast explosive work to optimize your nervous system and harness the power of your building in the gym running storm.
These are just some basic tips on how to run faster, and are a good starting point for planning a training program. Once you have covered these three items, you can move to more advanced programming considerations running storm. Just be sure not to rush their training. Everyone wants to go fast right away, but well worth the time to take a few steps back to correct some things. Ultimately, you can enjoy many benefits and the result will run faster than ever before running storm.
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