How to speed was a problem for both recreational and professional athletes, probably for as long as sport. To this end, many runners have tried many techniques to increase speed. Probably the most popular technology and most obvious is a brief summary of his legs faster.
But science has shown that the technology for a myth.
Caster Semenya's AmazingRun
Over the last 800 meters Champoinship World Athletics Berlin, showed South African runs Caster Semenya not have to move your legs fast to win the gold medal. A thorough analysis of the tape their winning streak is instructive lesson on how to win a foot race – and not to run faster!
held in the last two laps of the race runner lead Semenya a relaxing pace. Their progress seemed to be a relative long and calculatedThe runners who followed close behind her. The Italian rider, Semenya thinking behind the legs moving, trying to catch up with long, almost pleasant walks Semenya. But no matter how fast your legs move, the Italian riders increase their speed is not.
Even Semanya not known, as they have won this race with fewer steps, researcher Peter Weyand understand basic science.
The Harvard study
In 2000,Researchers at Harvard University tested the science behind at higher speeds. For this study, were assisted by 33 riders. Then the riders refused to run at different speeds, while the researchers monitored their "Swing Time" (how long it takes between the steps, her legs in the desired position to obtain). The researchers made a surprising discovery, even at very high speeds, time to swing all the runners were almost the same.
This part of the experiment showed that the fastestleg movements does not mean faster driving speed. Further analysis of the runners showed progress Therefore, the foot falls to the ground, which is responsible for the fastest speed, not speed leg movements above. If a runner foot on the floor, hitting a great force to push him or her to run forward.
The results of this study led the researchers concluded that "[mn] which the work is done is done using passive mechanicalThe processes affecting the tendons and muscles, elastic rebound, much like springs uncoiling provides the strength to roll the legs swing. "
As catchy as this appears to increase the speed, a runner must run faster, not Harder.
Hit the Ground Running Harder and speed
to popular belief, increasing the stride length is not an effective way to increase speed. unnatural step that throws contrastoutside the body to balance and actually have a slowing effect.
A better way to increase the speed step is to use a greater force on the ground with them. If this applied force majeure, the rotor moves (and earlier) and increases in speed. This step will be a sprint.
Become a fast runner
For a solid runner of ground forces, we must develop the leg muscles with weights. Resistance exercises such as squats and lunges Keep your weight effectively work the muscles needed, including: the quadriceps (front thigh), hamstrings (back of thigh), gluteus muscles on the back and sides of hips, the hip flexor and extensor secondary and calf muscles.
One of the anaerobic capacity (strength, without using oxygen) is also an important factor in the application of sufficient force to increase speed. There are many> The construction techniques used to increase speed and anaerobic capacity. Some of these techniques are:
Sprint
Sprint can be used on a treadmill with good results. While timing yourself (to monitor progress) start at a moderate jog 3-5 miles, and then go into a sprint one mile or less. Repeat twice more during this current session.
This type of exercise is based on an effective anaerobic capacity, as already mentioned powerproduced without using oxygen. The greater anaerobic capacity, the oxygen debt increased during the hard training. This add should be in power, so you can land and speed of scale more difficult.
Speed
Time running involves running so close to the speed limit as possible. When the body gets used to this higher offer expires, it will increase the overall speed.physical and mental determination and perseverance are also continuously improve the pace.
Continuous operation
Manintaing runs continuously in a certain speed by some people is difficult. It is not difficult for the athletes motivated. This time the technique improves the strength, determination and perseverance. It also increases the speed and also the work of the rotor, stride length and strength.
There are two Approaches for continuous operation. One of them is always running at low speed for a long time. The second method is faster than race as long as possible, or run as fast as possible while you can.
Intervals
This technique involves a continuous series of storms on a treadmill or track running. Is to identify intervals and measures before starting > Running. The current burst can contact be conducted at maximum speed tracks, where speed is possible because the breaks.
A range of program is as follows:
30 seconds at 100% / 65% 60 / 2 x 10 = 15 minutes
Running 30 seconds at full speed and then reduce the speed at intervals also helps endurance, anaerobic capacity and higher speeds. Unlike continues> Run, so the runners second at full speed in recovery.
The ability to increase the speed will depend, ultimately, the strengths and weaknesses, like all the runs show different physical abilities. But every runner can increase his or her running speed with a little knowledge, a high degree of determination and follow these tips.
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