Contents
The regular way of running
Running is defined as a physical activity represented by running or jogging quickly on foot. Running can be practiced as a kind of recreational sport, exercise, or even as a competitive sport, [1] and this sport does not need much equipment. As all that is required is the person wearing appropriate shoes and then starting to move at a faster pace than walking, but that requires certain movement techniques to be done correctly, including the following: [2]
- Head position: the head must be straight while practicing jogging so that the person's chin does not tilt up or down, in addition to that the person must keep his gaze focused in front of him.
- The position of the shoulders: the shoulders must be opened during the practice of running so that they are straight and not bent forward, and during the run the shoulders must be moved independently from the trunk and opposite to each other, so when one foot is moved forward, one of the shoulders moves forward as well while the other shoulder moves When moving the other foot.
- The position of the arms: the person's arms must be at an angle of ninety degrees to his body. Where the palms of the hands move up near the chin and down to the hip area, and the movement of the arms is of great importance in helping a person to run quickly.
- The position of the palms of the hands: both hands of the person must be comfortable while running; Failure to do so consumes the energy that should go to running.
- Torso position: the energy of the human body while running should be generated from the torso region that contains the back; Where the trunk is the center of gravity during jogging, the person's torso must move with the movement of the leg that steps forward in order to generate torque to rotate towards the movement of the foot.
- Hips position: Running requires the athlete's body to lean forward slightly, and this inclination should be through the hips, not through the shoulders.
Speed up running method
Whether running is a recreational or even competitive sport; [3] Increasing the speed in running is something a person aspires to in order to burn more calories or even to improve race times, [4] and there are many things and tips that will increase a person’s speed in running, the most prominent of which are:
Psychological readiness
A jogger should be psychologically prepared to withstand the effects of running fast . As it may feel some discomfort at first, and this comes from a feeling of fatigue and fatigue in different parts of the body; Like the muscles of the legs, in addition to the shortness of breath that a person may feel at the start of speeding up his pace in running, and the runner must realize that such a feeling will disappear with the passage of time and the fast running will become a pleasure for him. [5]
Increase distances traveled
Running speed can be increased by increasing the distance that a person dedicates to running during one week. Thus, he will show a marked improvement in his running speed when intensifying the exercises practiced by the runner, and it is recommended to run for at least two or three days per week, and it is necessary to take into account the change of distances and intensify the exercises that are practiced each week, and it is also recommended to allocate one day for a break from Doing running exercises. [5]
Change the pace of your running
It is recommended to change the pace of the player's speed while running to increase his speed in this sport , and this is considered one of the things that have been proven effective in order to increase speed and endurance; Where exercises must be practiced in different rhythms from each other, and a stopwatch can be used to change the speed, and this is done by slowing the running speed by two minutes from the previous speed after a distance of a kilometer and a half, for example, and then changing the pace of the speed periodically in the same pattern until completion Specified distance. [3]
Running on the racetrack
Can be used to track your competitive races to practice running and speeding, are selected track to track depending on the level of experience of the person and fitness runner ; Where a beginner begins with a few laps, increasing his speed on straight sections of the track and then lowering it on those that have bends, and it is recommended to run for four full laps around the track, and a distance of 400 meters on the racetrack is an ideal distance to increase speed and endurance when running through it Several times, with a short break between laps around the track. [3]
Running properly
The practice of running properly one of the important things that make a difference in the arrival of a person to increase his speed while jogging, there are many things that must be observed to the practice of running properly, including: build on the entire foot while jogging and not to build on only the heel; As this wastes the energy of the body, and the player must realize what is the rate of rotation that he can achieve while running and increase this rate, knowing that the rate of rotation is the number of steps that a person takes per minute. [3]
To learn more about how to run the right way, you can read the article on the correct way of running
Do anaerobic exercise
Anaerobic exercises in which a person depends on the presence of a small amount of oxygen is important in increasing the speed of running and developing the ability of the runner to endure, and this type of exercise can be practiced by starting with the normal running for a period ranging from five to ten minutes, then running for a period ranging between five Ten to twenty minutes, then the running is accelerated at a moderate level so that the player does not feel very tired or completely rested, and at the end of time the speed is reduced for five or ten minutes in order to cool the body and reduce its heat. [5]
Follow a healthy diet
A healthy diet is essential for people who want to jog in general. The intense training that these people perform burns calories in large quantities from their bodies, which must be compensated for by healthy food rich in nutrients, vitamins, and protein, [6] but it is necessary to take into account that the person’s weight remains adequate in a way that enables him to develop his speed in jogging And, often, a lighter weight is best suited to achieving a faster run, as it is estimated that a person can increase his speed by two seconds for every kilo and a half of distance for every 4.5 kilograms he loses. [5]
Other tips to increase your running speed
The following shows some other tips and methods that can increase a person's running speed: [4]
- Wearing clothes and shoes suitable for running, in addition to covering the limbs of the body in cold weather.
- Drink plenty of water and other healthy drinks to keep the body hydrated.
- Do warm-up exercises before running.
- Do strength and fitness exercises .
- Establish a clear plan for the person's exercise schedule.
- Running in a group to increase motivation and encourage the person.
- Breathe correctly from the mouth while running.
The effect of steroids on athletes
Steroids are synthetic hormones that enhance the strength of the body and increase its production of muscles , and some athletes take steroids to enhance their ability to run faster, and the use of such steroids without a medical reason is contrary to sports laws in the world, unlike Its legality, taking steroids has many negative effects on the player's body, especially if they are used in large doses, and it should be noted that the negative effects may not appear immediately on the player, but they may cause serious health effects after years of taking them. Where steroids can cause problems for the reproductive system for both men and women, in addition to many other health problems. [7]High blood pressure, high cholesterol level in the blood, in addition to the appearance of pimples on the player's back, and an increase in hair growth and an increase in aggressive behavior. [8]
To learn more about fast running, you can read the article Defining Fast Running
References
- ↑ "running" , dictionary.cambridge.org , Retrieved 6-5-2020. Edited.
- ↑ ASHLEY MATEO (11-2-2020), “Expert Tips for Achieving Proper Running Form from Head to Toe” , www.runnersworld.com , Retrieved 5-5-2020. Edited.
- ^ A b t w of Julia Zuniga, by Matt Jewett, " the Speed Training: How To To the Run Faster View " , Www.rei.com , Retrieved 6-5-2020. Edited.
- ^ A b Emily Cronkleton (9-1-2020), [# For-Sprinters "25 Tips To the Run Faster View "], Www.healthline.com , Retrieved 6-5-2020. Edited.
- ^ A b t w by Christine Luff (21-1-2020), "23 Ways To Improve And Faster View the Run Race of Times" , Www.verywellfit.com , Retrieved 6-5-2020. Edited.
- ↑ "How to Run Faster" , www.wikihow.com , 26-4-2020, Retrieved 6-5-2020. Edited.
- ↑ Steven Dowshen (1-2-2017), "Steroids" , kidshealth.org , Retrieved 7-5-2020. Edited.
- ↑ Adam Hadhazy (11-2-2009), "Do anabolic steroids make you a better athlete?" , Www.scientificamerican.com , Retrieved 6-5-2020. Edited.
