Detailed explanation of how to increase running speed

Some students need to prepare for school sports events and want to find ways to quickly increase their running speed. There are such methods, but you must persist in training and do it in moderation. Moderate and scientific exercise has many benefits for your body.

1. Increase your cadence and stride

Only by running with the most scientific training method can you increase your running speed and achieve the best results. There are three ways to increase speed: increase step frequency, increase stride length, or increase both step frequency and stride length. However, stride length that is too large can cause certain biomechanical problems and sports injuries. Speed ​​training, especially on the track, should be a gradual (and painless) increase in stride rate and stride length.

2. Chest and abdominal breathing

The breathing method of expanding the chest cavity by lifting the ribs and sternum to allow gas to enter the lungs is called thoracic breathing. The ribs and sternum remain stationary, and the diaphragm contracts downward to cause the chest cavity to expand (the abdomen bulges), allowing gas to enter the lungs. This breathing method is called abdominal breathing. Abdominal breathing is an effective way to increase the depth of breathing. Using abdominal breathing to regulate your breathing while running can significantly improve the gas exchange efficiency of your lungs.

3. Breathing rhythm is even

When running, consciously coordinate the rhythm of your feet with your breathing. Generally speaking, depending on your physical condition and running speed, you can inhale every two steps, exhale every two steps or inhale every three steps, exhale every three steps. When the breathing rhythm adapts to the running rhythm and becomes a habit, it can avoid rapid and shallow breathing and disordered rhythm, which is extremely beneficial for deepening the depth of breathing. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by the "extreme point" during running.

4. Pay attention to breathing exchange

The speed of running is directly proportional to the amount of breathing exchange. When the human body runs at different speeds, the amount of respiratory exchange per minute may differ by more than 10 times. Although the speed of running will also change the number (frequency) of breathing, you should never think that a single breathing rhythm can fully represent the breathing regulation of running. The breathing regulation of the human body during running will be significantly affected by the running speed. Even if two people run together at the same speed, their optimal breathing rhythm (depth and frequency) will be different.

5. Breathe through your nose

Breathing through your nose while running and coordinating it with your running rhythm can meet your body's oxygen needs. As the running distance and intensity increase, the oxygen demand increases. Change to a breathing method of inhaling through the mouth and nose and exhaling through the mouth. Inhale and exhale slowly, finely, and for a long time. Exhale with your mouth slightly open. Avoid breathing quickly and heavily. When you breathe rapidly and feel short of breath while running, it is because you do not exhale fully, and carbon dioxide is not fully expelled, occupying the alveoli and limiting the intake of oxygen. If you want to increase the amount of exhaled air, exhale through your mouth and consciously increase the amount and duration of exhaled air.