METHOD 1 - INTERVAL TRAINING
1. Begin your workout. Warm up by walking or slowly jogging for five minutes.
2. Run at a moderate pace for fifteen minutes. Run at a pace that isn’t too difficult but keeps your heartrate up. Aim for 70-80% of your fastest running speed.
3. Begin the interval training. This is the part of the exercise that improves your endurance and builds muscle. Run for one minute at your maximum speed, working hard to bring up your heart rate and exhaust your muscles. Then walk for two minutes, letting your muscles cool down.
4. Repeat this process four times. Repetition is important because it forces your system to absorb oxygen more efficiently. Over time, this raises the maximum amount of oxygen you can have in your blood. The more oxygen you have, the harder and faster you’ll be able to run!
5. Cool down. Walk for another five minutes
METHOD 2 - IMPROVING BY STRETCHING
1. Stretch before you begin running. It’s important to loosen up your muscles before you begin to exercise. This can prevent injuries and reduces the risk of cramps while you run.
2. Do some leg swings. Hold on to a sturdy object such as a chair. Stand on one leg and swing your other leg forward and backwards. Repeat for both legs.
3. Stretch after you run. Even though you’ll be exhausted from running, it’s important to stretch so that your muscles don’t cramp up.
4. Do two sets of standing calves. Face a wall and press your palms against the wall at chest-level.
METHOD 3 - IMPROVING THROUGH STRENGTH TRAINING.
1. Visit the gym three times a week. If you don’t spend time building your muscles at the gym, you can injure yourself running or hit a “performance plateau.” This means that you don’t see any improvement for a long period of time despite training harder and harder.
2. Do some squats using dumbbells. Choose some relatively light dumbbells. Spread your feet about shoulder-width apart and point your toes forward. Hold the dumbbells in your arms down against your side. Lower yourself down into a squatting position, keeping your knees under your toes and extending your rear backwards. Do several repetitions of this exercise.
3. Do some planks. Lie down on the floor or on a yoga mat. Put your hands directly underneath your shoulders a shoulder-width apart. Straighten your back and neck, creating a straight line with your body. Hold this position for a minute before resting.
4. Do a set of pushups.
Hi everyone, my name is Ana Mach and I've posted this article just if you are interested in improving your speed (this also can be used if you want to improve endurance).
ResponderEliminarThere are many ways to improve, but some of the most common ways to improve include stretching, interval training, and strength training.
As you can remember, in Physical Education classes we trained with interval training exercises, and in my opinion, this is the best way to improve your speed.
This can be exhausted, but the better you breath, the less tired you will be.
I hope you found interesting my post, and it has helped you! And remember that with patience and hard work, you can improve your running speed!!
Good bye!
Ana.