How to exercise running to run faster

Improving running speed requires a combination of scientific training, reasonable diet, and sufficient recovery, mainly including adjusting running posture, interval training, strength training, aerobic endurance enhancement, nutritional supplementation, and other methods.

1. Adjust running posture

Keep your body slightly forward, look ahead, and avoid bowing or leaning back. Bend your arms about 90 degrees and swing them naturally, without excessive amplitude. Moderate stride, avoid excessive steps, use forefoot or full foot when landing to reduce knee joint impact. Breathing adopts abdominal breathing, which is coordinated with the rhythm of the steps, such as taking two steps, inhaling and exhaling.

2. Interval training

alternates high-intensity running with low-intensity recovery, such as running 400 meters fast and then walking 200 meters slowly, repeating multiple sets. This type of training can increase maximum oxygen uptake and enhance cardiovascular and pulmonary function. Arrange 1-2 times a week, starting with short intervals and gradually increasing the number and intensity of groups. Warm up and stretch thoroughly before and after training to avoid muscle strains.

3. Strength training

focuses on exercises such as squats, lunges, and heel lifts for the lower limb muscles, strengthening the quadriceps, gluteus, and calf muscles. Core training such as plank support and supine abdominal compression can improve running stability. Strength training 2-3 times a week, staggered from running days, pay attention to gradually increasing the load, and avoid excessive fatigue.

4. Aerobic endurance improvement

Accumulate basic endurance through long-distance jogging, initially running for more than 30 minutes at a pace that allows for easy conversation, gradually increasing time and distance each week. This type of training improves the efficiency of fat supply and delays lactate accumulation. It can be combined with terrain changes to run uphill and downhill, enhancing adaptability. Maintain 3-4 aerobic training sessions per week, paired with high-intensity training in a reasonable manner.

5. Nutritional supplementation

Consume easily digestible carbohydrates such as bananas and whole wheat bread 1-2 hours before running. Drink a small amount of electrolyte supplements during running to prevent dehydration. Supplement protein and carbohydrates within 30 minutes after running to promote muscle repair. Ensure a balanced intake of high-quality protein, complex carbohydrates, and healthy fats in daily diet, and supplement vitamins and minerals. Avoid high-fat and high sugar foods that can affect recovery. Improving running speed requires long-term persistence, and it is recommended to set phased goals, such as increasing running volume or increasing pace every week. The training log records the distance, time, and feeling of each run, making it easier to adjust the plan. Pay attention to body signals and avoid injuries caused by overtraining. Ensuring adequate sleep for 7-9 hours a day can help with physical recovery. Choose lightweight and breathable clothing and suitable running shoes for your foot shape, and regularly replace shoes with severe wear and tear. Perform dynamic and static stretching before and after running to improve flexibility. Maintain a positive attitude by joining a running team or finding partners to motivate each other. If there is persistent pain or discomfort, seek medical attention promptly for examination.