The most common reasons that prevent us from doing a "personal" and how to overcome them.

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Who among us would not like to run faster? Imagine how cool it would be right moment Activate your inner Eliud Kipchoge or Paul Radcliff and blast past your opponents at the speed of light!

But in reality, there are moments when it becomes unbearably difficult for us to breathe and move our legs, not to mention rushing past someone.

We used to push all our failures onto . She was our main Doctor Evil - she clogged muscles, weighed her legs, spoiled personals. But modern research suggests that she may not be the only one to blame.

Various unpleasant sensations during running arise due to various mini-crises in the body. And the more such crises, the less likely it is to accelerate.

In the spring of 2015, scientists from all over the world gathered in San Diego to talk about the limits of human endurance. They discussed a variety of factors that you could potentially blame for a poor performance, from metabolism and psychological fatigue to heat and hydration. As a result of this discussion, five typical barriers that prevent us from running faster have crystallized.

"I can't catch my breath"

Cause: lack of oxygen
When occurs: in the first kilometers of the race
What to do: warm up before the start, make a few accelerations

Remember your usual interval training- The first series is always the hardest, isn't it? You do not have enough air, the heart jumps out of the chest. But already in the second series it becomes easier, and in the third you generally fly. Dr Andrew Jones, a physiologist at the University of Exeter, is quick to explain why this is happening.

When you start running, your muscles' need for oxygen increases dramatically. The brain sends signals to speed up the work of the lungs and heart, expand blood vessels and increase the production of enzymes that are responsible for the absorption of oxygen. Your agony in the first series is the result of a timing mismatch between the amount of oxygen your legs need and the amount of oxygen your lungs and heart can supply.

Temporary lack of oxygen has delayed consequences that can significantly ruin your performance. When muscles lack oxygen, they begin to draw energy from valuable anaerobic (oxygen-free) reserves. At this time, metabolic by-products are produced, due to which the muscles weaken, and you have less strength left for the final anaerobic sprint.

“The energy you burn off in the first few minutes of a run has no way to recover over the course unless you stop and rest for a while,” says Dr. Jones.

To avoid oxygen deficiency in the first kilometers, Dr. Jones and other experts advise to properly warm up before the start.

Run for 10-20 minutes at a slow pace, occasionally speeding up at a competitive pace.

Such a warm-up activates the production of enzymes in the muscles and expands the blood vessels. In addition, you will have time to rest and restore energy reserves.

“I try my best, but I still can’t run faster”

Cause: inefficient recruitment of muscle fibers
When occurs: 10 km or half marathon
What to do: train fast muscle fibers to increase their efficiency

The first kilometers of a half marathon usually feel easy. You do not run too fast, which means you do not accumulate a lot of lactate and other metabolites in the body; but you don’t run for too long, which means you don’t have time to deplete your energy reserves. Then why does everything get so complicated at some point?

Let's figure it out. At the beginning of the race, our body uses only slow ones. They are perfect for long run, as they are more energy efficient and durable.

But at some point they begin to receive less fuel and gradually weaken. They are replaced by fast muscle fibers that need more energy - and oxygen - to maintain the same pace. Therefore, with each next kilometer of a half marathon, it becomes more and more difficult for your body to run at an even pace.

The good news is that fast muscles can be trained.

A two or three hour run, even at a very low pace, exhausts the slow muscle fibers and forces the fast muscles to practice generating energy. After several such trainings in fast muscles more mitochondria and capillaries will appear, which will make them more resilient.

"My feet are on fire"

Cause: metabolites accumulate in the muscles, and they send a “fire” signal to the brain
When occurs: at short distances up to five kilometers or at the finish sprint
What to do: short, interval work

For decades, scientists and athletes have debated the connection between lactic acid and the fact that your feet blaze with blue flames at the end of a run. But, despite its bad reputation, or rather lactate, in itself is not to blame for anything.

Lactate is one of the metabolites, the chemical by-products that occur in muscles during intense work. Metabolites are formed when your body switches from an aerobic system - an ultra-efficient energy supplier - to an anaerobic, oxygen-free system.

To find out how metabolites affect muscles, University of Utah professors Alan Light and Markus Amann conducted an interesting experiment. They gathered a group of ten volunteers and injected them with a cocktail of various metabolites into their thumbs. Among them were lactates, protons that contribute to muscle oxidation, and adenosine triphosphate, which is one of the types of cellular fuel.

The results are impressive. When the substances were administered singly or in pairs, nothing happened. But when scientists introduced all three substances together - bingo! Participants in the experiment immediately reported that they felt tired and heaviness in the fingers. After receiving an increased dose of metabolites, the participants felt pain and burning, similar to the sensations after a difficult workout.

The test shows that your muscles do not dissolve in lactic acid, although sometimes it seems that this is exactly what happens. In fact, the leg muscles interact with a certain combination of metabolites and trigger a signal that travels through the spinal cord to the brain and is interpreted as a burning sensation.

What to do with it? Train receptors to make them less receptive to metabolites.

Fast run

Surely, you always wanted to learn how to run fast, but did not know how. Maybe you even tried to increase your results, but all attempts converged to zero. This is not surprising, because without theoretical training, few people manage to achieve great results in this area, unless, of course, this is given to a person by nature. In this article, we will talk about how to increase running speed and what affects it.

What affects running speed?

I think not many people thought, but in fact, only two things affect the speed of running:

• Step length (respectively, the longer the step, the faster you move).
• Stride frequency (the more often you move your legs, the faster you run).

The rest of the guesses are just inventions of "narrow-minded" people who spread incorrect information without knowing it themselves. In order to increase these figures, we will break down some of the exercises that you need to perform, but first we will pay attention to the basics of your training.

Technology analysis. Running for medium and long distances.

Where to begin?

To begin with, you need to approach this matter with all seriousness and set yourself up for regular workouts. It is necessary to allocate separate time for training, when nothing will bother you, and you can concentrate on classes, so as not to miss or postpone training, which will have a very bad effect on your results. Also, you should have a clear goal in front of you, i.e. a vivid picture of what you want to get as a result of your training.

To get started, for example, set a goal for yourself: exercise three hours a week for three months. Let's say every Monday, Tuesday and Friday allocate an hour for training.

Also, you don’t have to divide these three hours in this way at all, you can train every day of the week, but in a smaller amount, for example:

• 1 day. 10 minute workout. Further fast run for 20 minutes (the speed should be approximately 80 percent of the maximum). And at the end of the walk for 7-10 minutes.
• Day 2 Rest.
• Day 3 Easy jogging for 1 hour.
• Day 4 10 minute workout. Then the 40/20 cycle, i.e. 40 seconds for a sprint at a moderate pace, 20 seconds for a snatch top speed. In total, you need to do 12 repetitions, rest between which is 10 seconds.
• Day 5 Rest.
• Day 6 Long run. Run for 50-90 minutes at a slow pace. Very good to run with a friend or family member.
• Day 7 Rest.

After you get into the taste of training, you yourself will be able to determine for yourself the time of training and the load. You can also make your own complete program on which you will work.

Exercise in combination (left - 1 athlete, right - 2 athlete)

Exercises

Wrap an elastic leash around athlete #2, it can be a rubber tube, the main thing is that it does not damage the athlete's body. Next, athlete number 2 runs to opposite side from athlete No. 1, he at one time pulls the leash and prevents athlete 2 from running away from him. Using this method, you get 15-20% more effect than from exercises without resistance. Exercises must be performed for 10 m, 10 repetitions.

Concentrate on pushing off with your toes. Perform exercises on a slope of about 30-50 m. Then rest for 60 seconds and repeat, in total you need to do 10 repetitions.

Exodus. Position - semi-squat, feet shoulder-width apart, hips parallel to the surface on which you are standing, hands behind your head are clasped into the lock. Push off and jump as high as possible, after landing, take the starting position. Do 10 reps. This exercise is very good for developing leg muscles.

Start the exercise with a lunge forward, as shown in the picture, and the front leg should straighten forward until it stops. Next, straining the games of the legs, jump up sharply as high as possible and switch legs while in the air. Land and do 10 more reps.

Arrange 10 cones or other objects in a checkerboard pattern at a distance of 60 cm from each other. Then stand at the first cone and take the starting position - feet shoulder-width apart, arms bent at a right angle. Jump diagonally over the cone, pushing your body forward diagonally. Immediately after you land, change direction to another cone and repeat the exercise. Complete 10 reps in total. Special attention pay attention to the sharp repulsion and the height to which you repel, the higher these figures, the better.

Starting position - one leg slightly extended forward, arms at the seams. Start moving forward and lift your front knee. The second leg remains in its original position. Try to jump out and hover in the air, then land on the tighter leg. Do 10 reps. Then do this exercise for the other leg.

1. Running is not mine!

“Running is not my thing!” is the opinion of most people who have tried to increase their results, or at least tried to run in the morning, but could not do it. And this is a big misconception. It is enough to make a goal and a training program for yourself, and when you start training regularly, you will definitely feel that your results have increased greatly. Remember, the main desire!

2. Find your running pace.

You should not try to break some records from the very first training and torture yourself with supernatural speeds. It is enough for you to run at your own pace, I explain, this is such a speed with which you can run a long distance without exhausting yourself. Soon you will feel a surge of strength, and you will have a desire to add speed, this, in fact, is called progress.

3. Don't try to overtake someone.

If you are going to run with someone in the company, this does not mean that you should show the result better than your friend. Don't chase someone to prove you're better, like I said in the last paragraph, find your pace and then you'll make progress. I will immediately notice that if you are not running alone, you should not talk while running, it knocks your breath and interferes with running, it is better to listen to music that is pleasant to you.

4. Run at your convenience.

Do not believe that you need to run in the morning. Plus morning run only that you wake up your body in order to spend the day more productively, but this does not mean that your results will be better than you run in the evening or during the day. For example, I can’t force myself to go to a workout in the morning, and I don’t strive for this, because. why overload the body when it is in a sleepy state, if I can do it in the evening. But in winter time running in the evening is not very convenient, because. it gets dark early, here you have to look for a compromise.

5. Laziness.

I'm pretty sure there will come a point where you'll be too lazy to go to the gym. You must, or rather must, discard all your “problems” that you hide behind in order not to go to work, such as: bad weather, a slight runny nose, etc. If you master yourself and do it several times, it will not bother you in the future, besides, this is a small victory over yourself.

6. If the body is against jogging.

In no case do not confuse this manifestation with laziness. I'm talking about the fact that there is a time when the body needs rest, you seem to be completely healthy, but you are categorically reluctant to go outside, especially to run. This is a completely normal phenomenon, and if you encounter it, then limit yourself to training for a couple of days, spend these days reading an interesting book or watching TV with a cup of hot tea.

7. Strive for great results.

The first workouts will most likely seem difficult to you, and this is normal. You should feel that your body is loading, overcoming difficulties. Remember, you must control your body, not it you. After you get the first results, you will need a big goal to go to, for example, set a time record for a distance of 10 km. If you have such a goal, then your progress will increase significantly.

8. Practice regularly.

Nothing should interrupt your training, and this is what the program I advise you to create is for. You need to practice at least 2 days a week, and preferably 3 days, this allows you not to lose shape and at the same time not to bend from overload. Know when to stop, there will be no effect if you practice regularly for 1 week, there is no other, in this case, you will constantly stand in one place.

9. Try to run down the street.

To each his own, but in my opinion, there is nothing better than running around the city park or the embankment. Running in the gym or on the treadmill will never compare to running down the street. First, when exercising outside, you are on fresh air, which promotes health, and secondly, the constant change of scenery and landscape will not let you get bored, rather than classes in the gym.

10. Drink before your workout.

Drink 1-2 glasses of water half an hour before training, and then your run will be much more pleasant. It is necessary to drink to avoid thirst, especially if it is 25-35 degrees outside.

11. Don't run right after eating.

The golden rule of every athlete is that you can start training only an hour after eating. This helps to avoid bad feelings, heaviness in the stomachs and generally maintain health. If you do not follow this rule, you can famously end up in the hospital.

12. Good playlist.

This is advice not only for the person who decides to start running, but for every athlete. Much more pleasant to run to a pleasant melody. Everyone has their own tastes, so it’s better to choose a playlist for yourself. For me, for example, it is very difficult to run to heavy music, and light pleasant music opens a second wind in me.

13. Comfortable clothes.

If you definitely decide to work hard, spend money on comfortable clothes and shoes. Shoes need blood from the nose so as not to spoil the legs while running, and clothing is necessary for comfortable movement. Remember the only thing: new clothes should not motivate you to train, as they say in the morning money in the evening chairs.

Conclusion

As a result, I will say that every person who is allowed to do this by his health can increase his speed. The main thing is to overcome your laziness and start exercising regularly. Moreover, it is necessary to prepare in advance theoretically and create optimal conditions for training. Most importantly, in order to increase your speed you do not need any expensive equipment, all the exercises that you need to do are completely easy to learn and free. Good luck!

Running exercises. What muscles to train to run more technically and faster

Running requires developed muscles. They are needed to master correct technique running and the ability to maintain it throughout the distance. Trained muscles will allow you to run faster, more technically and more comfortably.

What muscles and how to train for high-quality running, I figured out " Soviet sport».

HIPS

source: "Soviet Sport"

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Sprinting, or fast sprinting, can be fun. However, being a good runner does not mean just moving your feet quickly and making lightning dashes forward. To become a good sprinter, you need to take care of yourself and exercise regularly. You will need to learn how to properly expend energy and keep your body in great shape. The combination of these three factors will help you develop speeds that you could not even dream of before.

Steps

Training mode

Start with a warm up . Warm up before running. To do this, they usually use a combination of light running and dynamic exercises stretching, and then you can move on to sprint exercises.

Do some exercises. When the muscles are warm and flexible, do some exercises to prepare the heart and the whole body for serious stress. You can do running exercises (first you need to run just fast, and then accelerate to sprint speed). There are other exercises that are suitable for sprinters:

Create a workout plan that's right for you. There is no perfect plan that fits everyone, as each person has their own needs and schedule. However, ideally, you should set aside at least three days a week for speed work and at least two more days for strength training. Below is an example of a training schedule:

• Monday (work on speed): run ten times 80 meters (i.e. run 80 meters 10 times, resting 2 minutes between races), run six times 70 meters, run four times 60 meters, run three times 20 meters and once 100 meters.
• Tuesday (day power loads) : go to the gym and work out all the muscles. Try to give a load on all the muscles - all of them will be useful to you in running, especially in sprinting.
• Wednesday (work on speed and endurance): Run four times 300 meters. It is important to give your all in these exercises. They strengthen your heart, so you can run much faster.
• Thursday (work on speed not in full force) : run five times 200 meters, three times 100 meters, two times 50 meters.
• Friday (strength day): go to the gym and increase the load. When you feel that you know how to use the simulators, increase the load. When the body gets used to certain actions, it copes with them more efficiently, that is, a person has to make less effort, and a plateau sets in - a stage when there is no visible progress. To prevent this, make your workouts as varied as possible.
• Remember to warm up before each workout and cool down after.
• Rest on the weekend. Your muscles need time to rest and recover.

Work on technology

Try running on your toes. Although there is no clear data to support the effectiveness of this method, many believe that tiptoeing helps you move faster. The less time your foot is on the ground, the better.

Take more frequent steps. It may seem that long strides mean faster running, but this is not true, because you cannot move forward while your feet are in the air. Short steps will allow you to develop more speed (with the right technique).

• When you take a big step, you lose the concentration of the body. One leg comes forward and works as a brake for the whole body. You then need to shift your body weight onto your foot, which results in a bouncing motion that slows down your speed.
• If you take normal size steps, you will tire more slowly.

1. Lean forward slightly. Just two degrees of lean can separate you from a brilliant sprint.

   • This does not mean that you need to transfer all the weight forward and try not to fall. It will be enough to lean slightly to be able to move faster without losing balance.
   • It is also important not to lean back. When approaching the finish line or looking back at your opponents, you can lean back slightly or look up, which will change your body position. It will also slow you down. It's better to look back when you reach the finish line.

2. Use your hands. Hands can push forward if you know how to move them correctly. They have to work with your legs, and this will allow you to run faster.

   • Bend your knees at a 90 degree angle. Relaxed fists should reach the chin and come back at the expense of the elbows.

3. Run as far as you can. Never slow down while sprinting. If you are moving at less than the maximum speed, you are wasting valuable time. If you feel like you need to slow down, pull yourself together and fight that thought. If that doesn't work, reduce the initial speed. You must reach the finish line with greater speed.

   • If you are competing, a slow start can be a psychological reason to speed up. Runners who start fast and tire quickly sometimes think they've already won and don't expect to be overtaken by someone who was in the tail first.

4. Eat well. It is very important to follow the recommendations of nutritionists - this will be useful. However, athletes have special nutritional needs.

   Drink plenty of fluids. You will lose fluid through sweat, so you will need to drink more to keep your body hydrated. If you train in the sun, the importance of water increases.

   • You should drink half a liter of water for every 500 grams of weight that you lose during a workout. Weigh yourself before and after your workout so you know how much water you should be drinking. For example, a football player can become lighter by 2.5 kilograms per training session only due to fluid loss.

5. Exercise regularly in the gym. Competent training with the use of strength training equipment with correct breathing can increase your speed, so you should go to the gym at least twice a week.

   • Strength training that pushes you to your limits (but where your muscles don't tremble and hold up) will prepare your muscles for running, increase their size, and build endurance.
   • All gyms are different, and the simulators are different everywhere. Look for machines that will help you work your legs.
   • Do not overwork yourself as this can lead to injury. Increase the weight of weights gradually.
   • If you are not sure you are ready for strength training equipment in the gym, start exercising at home.

6. Work on your leg muscles. Of course, it is the leg muscles that will help you develop greater speed. Find a machine that will allow you to work out all the muscle groups of the legs. Do the most different exercises: jump from squat, lift weight with leg muscles. There are many exercises with dumbbells that will strengthen the legs:

   Work your abdominal muscles . It will take a long time to strengthen the abdominal muscles, however strong muscles body will make training easier, so you can succeed. In addition, a developed muscular corset will help you avoid injury.

   Work your shoulders. It is also important for a sprinter to have strong shoulders. They help you run, allowing you to pick up speed faster and better control your body position. If your gym has a shoulder or bench press machine, use it.

   • The bench press will strengthen the chest muscles, which is also important.
   • Be careful when working on the muscles of the shoulders and neck. Injury to these areas can cause severe pain and stop your workouts as you need time to recover.

7. How to improve the result

   1. Buy the right clothes and shoes. If you just want to run a little faster, don't spend huge sums on running clothes and shoes, but it's useful if you're competing (and intending to break a world record).

A scene from the film North by Northwest by Alfred Hitchcock.

You won't get anywhere with a light jog. If you want to get in great shape, you have to run fast and even faster. Nike Run Club Head Coach and British Athletics Endurance Coach David Harmer will tell you how to achieve this. If you want to learn even more about running, read all the materials on our running website.

1. Think carefully

If you give it your all, break it down short distances in your mind into three parts and concentrate on each one in turn. In the first part you are still fresh, but in the last part you are almost done. Use willpower to deal with muscle pain in the second part, which is crucial to victory.

2. Strengthen your balance

The fastest way to great running shape isn't through complicated posture changes, it's in the gym. Learn to do 10 squats on each leg with one weight, you can run faster without any problems.

3. Run on an empty stomach

The faster you run, the less food you have to hang around in your stomach. Do not eat anything at least an hour before training, so you will be easier to run and have enough energy until the finish line.

4. Pull iron

Some runners fear that heavy weights can slow them down, but if you do them at an explosive pace, you can increase your running speed. Combine barbell squats and bench jumps, and the results in the run will not be long in coming. Muscles will hurt, but speed will increase.

5. Change your shoes

You need light shoes, such as running shoes. If they are of high quality, then they absorb less energy, and it is easier to maintain speed with them.

6. The main thing is warmth

Forget about sweat-wicking materials and compression suits. Running shorts and high socks are enough to keep your muscles warm. This reduces the risk of injury and looks good. But this does not mean that if it is -2 degrees outside, then you need to run in socks and shorts. We are talking about the warm season, which is coming very soon. In the meantime, run in the hall!

7. Strengthen your stamina

If you want to run 5K faster, you need to work on your endurance. Start with short sessions of 10 reps of 100m and rest for 90 seconds, and then gradually increase the distance until you can run 300m at the same pace.

8. Reboot

If a steep hill has taken your breath away, it will be difficult to return to the rhythm. Try taking three medium breaths and then a long exhalation. This will empty your lungs and give you the opportunity to restore the rhythm of breathing.