Ways to increase running speed

Running is a very affordable and easy-to-use fitness method. It is also a common sports event. How can you increase the running speed?

1, increase the pace of step

Running with the most scientific exercise method can improve running speed and achieve the best results. There are three ways to increase the speed: increasing the pitch, increasing the pace, increasing the pitch and increasing the pace. However, if the pace is too large, it will cause some biomechanical problems and sports injuries. Speed ​​training, especially speed training in track and field, should be gradual (painless) training to increase pitch and stride.

2, chest type abdominal breathing

With the ribs and sternum lifting up the chest cavity to achieve the breathing of gas into the lungs, called chest breathing. The ribs and sternum do not move, causing the chest to dilate (abdominal protrusions) as the diaphragm shrinks, and the way to breathe gas into the lungs is called abdominal breathing. Abdominal breathing is an effective way to increase the depth of breathing. The use of abdominal breathing to regulate the running can significantly increase the gas exchange efficiency of the lungs.

3, even breathing rhythm

When running, consciously coordinate the rhythm and rhythm of the pace between two feet. In general, according to changes in their physical conditions and running speed, they can take two steps, one stroke, two steps, three steps, one stroke, and three steps. Methods. When the breathing rhythm is adapted to the running rhythm and habits are formed, it is possible to avoid shortness of breath and rhythm disorders, which is extremely beneficial for deepening the depth of breathing. At the same time, it can also reduce the fatigue of the respiratory muscles and reduce the adverse reactions caused by the occurrence of “pole” in running.

4, pay attention to respiratory exchange

The speed of running is proportional to the amount of breathing exchange. When the human body is running at different speeds, the respiratory exchange capacity per minute may differ by more than 10 times. Although the pace of running may change the frequency (frequency) of breathing, it must not be assumed that a single breathing pattern can completely represent running. Breathing regulation. Respiratory adjustment during running of the human body can be significantly affected by the running speed. Although the two people run together at the same speed, the optimal breathing rhythm (depth and number of times) of the two will also be different.

5, use the nose to breathe

Nose breathing and coordination with running rhythm during running can meet the oxygen requirements of the body. As the running distance and intensity increase, the oxygen requirement increases, and the breathing pattern of mouth and nose inhalation and mouth exhalation is used. When inhaling and exhaling, it needs to be slow, fine, and long, and the mouth is slightly exhaled. Avoid breathing or breathing heavily. Shortness of breath during running, when the sense of qi is not smooth, is due to insufficient expiration, carbon dioxide discharge is not sufficient to occupy the alveoli, limiting the inhalation of oxygen. If you want to increase the amount of exhalation, use your mouth to exhale, and consciously increase the amount of exhalation and the time for exhalation.

6, speed up the respiratory rate

When people are running, the oxygen demand of the human body increases as the running speed increases. In order to change this situation, it is necessary to speed up the breathing frequency and increase the breathing depth. There is a limit to the increase in respiratory rate. The most effective range is 35 to 40 times per minute. For example, up to 60 breaths per minute, an exhalation and inhalation should be performed on average for one second. This will inevitably make the breath shallower and reduce the amount of ventilation, affecting the inhalation of oxygen and the emission of carbon dioxide, and increase the concentration of carbon dioxide in the blood. , The oxygen concentration decreases.