No matter how fast i run? When you start running, you do not think about it right away. Then it does not have to be immediately faster. But when you get more and more enjoyment, you will also look at your watch more and more. What can you do best to walk as fast as possible? A lot!
How fast i run, How it work out
An in-store: think of your attitude. Make sure your upper body is relaxed, your arms move forward and backward instead of sideways and you neatly land on your mid-foot.
It can help to count your footsteps. The fastest and most efficient runners have a cadence of 180 steps per minute and keep their feet low to the ground. How many steps do you get?
During your training (for example during a running course) pull short but comfortable sprints. You accelerate 8 to 12 times over a distance of 50 to 200 meters and thus improve speed and technique.
Little time? Plan an interval training with high intensity. With this, you build up speed and you burn a lot of calories.
Stretch and stretch. By stimulating your muscles daily, you become more flexible and faster.
Combine your faster training regularly with a duration run. Good for the recovery.
Use the treadmill. It is not only easier to increase your speed, but also to keep that up (if only because you can not do otherwise).
For true speed, it is convenient to wear lightweight running shoes. As a result, you will have more energy over time.
Skipping rope not only helps you with good coordination but also ensures that you can move your feet faster. And so you can run faster!
Work on your abdominal muscles. You can convert that extra muscle power into speed on the road. 15 minutes a day, a few days a week is enough!
Watch your breathing. During a faster training, you will also breathe faster.
So use your nose and mouth while inhaling and exhaling, to bring as much oxygen to your muscles as possible.
Eat lots of grains and pasta instead of fast food.
When you are lighter, you will see that your times are getting faster. Per lost a kilo, you advance for about two seconds per kilometer.
Try to schedule a hill training every week. Due to the lack of mountains/hills, this can be excellent on a bridge. This increases your speed, your muscles become stronger and you become more confident.
Have you had a run? Go spinning! The spicy cadence (and hip movement) is similar to that of running.
You can also choose yoga. The extra flexibility that you create with this ensures a speed boost and helps with a better recovery.
Look forward while running and do not waste any unnecessary time looking back.
Do not forget your sleep. The fitter you are the faster you walk.
Walk as constant as possible. During your workouts, try to reach a pace that feels uncomfortable, but can last up to twenty minutes. Increase the pace of the next workout or extend the number of minutes.
Pay attention to the smallest details during the competition day. No unnecessary ballast and as little clothing as possible for example.