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Raise the runner's six points
sina sports news want to improve their running results, is it necessary to increase the mileage? It doesn't seem like that to the fitness coach David. He summed up the 6 "creative, best" training methods to help runners do not need to increase mileage and improve their performance.
1, strength training
strength training can help runners to strengthen their muscles and reduce the risk of injury, especially in the leg muscles. But that does not mean the strength of the upper body is not available, and that is a key factor in running results. For example, squat, horse, is a good way.
practice sprint will make your muscles more suitable for explosive state, improve your stride strength and the economy of running, and help you to rush faster in 5K or whole horse. Training in jogging for 10 minutes of warm-up, then do some high leg action allows the body to adapt, followed by 10 10-15 seconds sprint, complete with the fastest speed, every 1 minutes after the break.
3, speed drill
high leg races and backward run, is a good choice, it can improve your running and efficiency, also can improve your pace and rhythm, shoot two hawks with one arrow.
4, mountain running
studies show that 1 weeks of mountain training can help you exercise muscle strength, speed up and improve your running efficiency, and less injury. There are many ways to combine hillside training, but the best way to speed up is the upslope sprint.
5, enhanced training
jumping and rotation are also good training for running. Enhanced training can improve your endurance, agility and speed by explosive force exercise. Research shows that this way can help you improve the economy, efficiency and speed of running. Can do strength training, enhance training group 3-4, for example, squat jump, push up box.
6, normal running
, don't hurt. It's a good thing. Normal running is economical and effective. When you run, try to keep yourself tall and upright, keep your body on the top, keep your body relaxed and your arms swing not too big, and concentrate on the road at your feet. If anything does not do well, focus on the improvement of this point. (Sina running winter)
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