For most people, running is one of the most favorite activities and a means to be alone with your thoughts, to come to a harmonious state and calm down.. But for some it’s also important to run fast.. What affects the speed of running and how to develop it - this is further in the article.

What determines the speed of running? Inherent speed has a decisive influence on the speed of running, but this is not the only way a person is able to run fast.. Regular, thought-out workouts have a beneficial effect on the entire body: they increase the speed of running; speed up the metabolism; burn calories; saturate the blood with oxygen, produce the body's addiction to everyday loads; contribute to the discovery of physical potential; toning up the load on the muscles; train the organs; with the release of sweat harmful substances are removed; reduce the risk of injury; produce endorphin, and thus reduce the impact and the possibility of stress; create a relief of the body; improve immunity.

The speed of the run and the disclosure of the limit of speed indicators of the body is produced using interrelated factors. Among the indicators that form the speed of running are: The presence or absence of psychological and / or physical fatigue. Weather. Comfortable / uncomfortable clothes, shoes. Step length and frequency. Endurance. Body training. Developed / undeveloped respiratory, circulatory system. Genetics. Strengthened or not strengthened muscle corset. Correctness, regularity of nutrition. The position of the body when running and following other basic rules of running.

Even an experienced trainer will not be able to tell how much time is needed and how much workout is needed in order to improve the speed performance of a run.. All this is very individual, and to predict when you will achieve the desired result is unrealistic, but one thing is certain: the more often, but you will train correctly, the faster the quantity will turn into quality..

The right technique. Everybody knows the benefits of running.. But few know that running wrong can hurt. Positive for the body carries impeccable exercise. Experienced athletes believe that the main thing in running is ease and smoothness of movements, as well as getting pleasure from running..

Before classes, you need to learn the following: identify the goal and the program to achieve it. Here the specifics are important (time spent, determining the distance, the dynamics of increasing loads), dedication and regular training (on average 3 times a week); Be sure to include exercises for jumping and the development of the power capabilities of the body; stick to the schedule. At any cost, follow a training plan.. Otherwise, you will fall behind, get off the regime, and you will need to start over.. Laziness, drowsiness and poor mood are not a reason to skip the workout.. After training, on the contrary, strength and vigor will appear, energy will start to restore the body.. You can skip in hotel cases if you have a trauma, your body is depleted, is in a painful state, the immune system is too weak; it is best to run outdoors. For ease of perception of running, listen to relaxing or dynamic music; at the beginning of the training cycle alternate running with race walking. This will make it easier to enter the training rhythm.. At the time of running, it is better to look in front of you and see a specific goal where you are running.. So it will be psychologically easier, and the distance will seem shorter.. If you look down, the run will seem unsuccessful and endless.

Technique running: always start jogging with a warm-up. Why do we need a warm-up, we remember from school days: warming up muscles, preparing ligaments, bone and cardiovascular system for subsequent exercise. Thus, warm-up reduces possible pain and risk of injury.. Correct body position is a guarantee of proper running, so pay special attention to the position of the back, shoulders, neck and head.. Keep your spine straight, your posture even on your neck. Keep your head also straight in front of you, without tilting to the side, backward or forward.. When running, you can give the body a little forward - this is the natural position of the body when running. Pay attention not to overwhelm the body forward and back, otherwise back pain (in particular, in the back) you are provided.

Arrange hands freely, in the direction of running, hold the brush straight in the continuation of the position of the elbows. The fingers are relaxed, you can squeeze them into a fist, without clamping it with force. Shoulders symmetrically lowered. The movement of the legs begins with the foot and lower leg, then the knee is activated and the thigh rises, forming an almost right angle. After that, the process goes in the reverse order..

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