You come for jog for a long time. Jogging was included into your life, and you perfectly understand what benefit is brought by these exercises. But over time there is a wish to run, for example, something brand new bigger distance for the same time. In a word, you want to run quicker. What to do to increase high-speed endurance?
- Step platform or low steady bench
- Running sneakers
- Mirror
- Chair
1. Before starting exercises on development of speed, be convinced that your sneakers conform to new requirements. The run speed is higher, the impact load on joints and the backbone is stronger. Now your sneakers have to have depreciation cameras not only under the heel, but also under the front part of foot.
2. You shouldn't increase run speed, trying to extend the step artificially. You will just jump up during run. The size of the step depends first of all at most pushing out. Surely add to warm-up of stretching exercise. Sometimes quickly the insufficient extension of sgibatel and razgibatel of hips prevents to run. Put legs on step width, right ahead, left behind. Foot of the right leg looks directly, foot of the left leg is developed at right angle to the direction of the movement. The right knee is bent. Clasp the right hip with hands and attract the case to the right leg. Slowly you transfer weight to the left leg and bend it in the knee. Repeat for other leg. Sit down on the edge of the chair the right hip. The left leg can freely divgatsya. Undertake the hand the left anklebone and tighten the heel to buttocks. You hold the back directly. For stability adhere the right hand for the chair. Repeat for other leg.
3. One more mistake which isn't noticeable at slow run, but at once is evident when you begin to run quicker. It is misoperation of hands and the enslaved case. If your shoulders are strained, then at run all body will be developed in the parties. Therefore, progress of all body is replaced with rocking of the case forward. Get up in front of the mirror. Shoulders are relaxed. Bend hands in elbows at right angle. Don't squeeze fingers in fists. Tension in brushes is passed between all shoulder girdle. Present that in fingers you hold butterflies. Begin to work hands slowly. Hold the corner in which elbows are bent. Control in the mirror that shoulders and all top part of the building weren't mobile. Gradually increase the pace and intensity of work as hands.
4. To increase push force at run, it is necessary to perform exercises on the technique is the run with high lifting of the hip and run with zakhlesty shins. All of us performed these exercises at school at physical education classes. Time to remember them and to carry out qualitatively came. Raise hips highly, to waist level. You hold the back directly. Hands work with effort. At run with zakhlesty try to hit shins with heels on buttocks. The body is slightly inclined forward, work as hands goes very intensively. For the maximum effect perform these exercises directly during jog. For example, you carry out run with high lifting of the hip within 1-2 minutes, then 5 minutes you run quietly, restoring breath. Again you perform running exercise – run with zakhlesty shins, and again quiet run. Such sets it is necessary to make 6 – 8.
5. One more exercise which helps to develop pushing out force is exits with hop. Get up facing the step platform or the bench. Take the step the left leg on the eminence and with the force make a start the right leg. At the same time left leg make a start from the platform and make hop. The right leg has to be bent in the knee and rise by hip height. Land two legs on the platform, then go down on the earth, at first the right leg, then left. Actively help yourself hands. Execute 15 – 20 approaches, then replace the leg.
6. Include interval run in the training. During interval run you vary speed from average to very fast. For example 3 – 4 minutes you run very quickly, then you pass to slow run within 7 – 8 minutes. You repeat the cycles several times. Increase time of fast run. Gradually your high-speed endurance will increase, and you will be able long to run at fast pace.