3 ways to improve your running speed _

Runners have a lot of smart people who use a variety of ways to improve their efficiency, such as speed drills, down-ramp sprints, endurance exercises, and so on. When these reasonable workouts are in the end, you will become more and more aware that your speed is getting faster and less physically consuming.

First, you need to become stronger. For many runners, your muscle workouts are uneven, and when you're walking or running, some muscle groups can get good exercise, but others don't, which requires the runners to do some kind of strength training. If you don't pay attention to the balance of muscle exercise, may cause muscle weakness in some parts of your body, for example, for sedentary people, the inner thigh muscles become more vulnerable, in this state of running will make you feel very hard, and prone to strain, Then you should strengthen the training in this area.

The key to solving this problem is to ask runners not to just train for running, such as squats, sprints, and other basic training, especially for vulnerable or inactive muscle groups. When your whole body gets stronger, you'll feel more relaxed when you run.

Second, lift your strength. Regular system physical training will improve your strength, speed and flexibility, and your entire body will become quicker and more powerful as your muscles are fully stretched. Many times these exercises can be involved in our daily life, but to get a more dramatic effect, you should also add it to your system training arrangements, such as what to do every week, and what to focus on, which will allow you to participate in the running in a better physical state. It should be noted that the strength of the training can not be too urgent, because this may cause you injury.

Finally, the frequency of your steps is increased. The pace frequency, in short, is how many steps you can complete in a minute. You can simply count how often you are, generally speaking, most runners can complete 180 steps in a minute, 90 steps per foot, and if your frequency is significantly lower than this number (below 170), this means that you are giving more physical energy to get you to complete the expected mileage, This is a very obvious waste of energy. The study shows that in a straight runway, those with a high pace and a smaller stride are more likely to have a faster advantage than those with a large stride but a lower frequency.

To improve the frequency of your pace, you need to deliberately do a targeted exercise, you can use some aids like the music metronome to help boost your frequency, but it also requires a step-by-step process, such as moving your pace from 170 steps per minute to 174 steps, stabilizing And then gradually ascend on this basis.

from; http://www.jirou.com/jirou/paobu/2015/1224/10448.html