How to run faster? Proper breathing while running: Tips coach

With the help of daily cross-country training can make the body more healthy, strong. You recharge your batteries and be alert during the day. In addition, running helps to get rid of the extra kilos. Jogging, you can not think about the tempo. The main thing is that the implementation of the training complex was a regular.

Health jogging

In the case if the athlete begins to set sporting goals and will not perform the special training that can help you answer the question about how to run faster, it runs can be attributed to a simple physical education classes. In other words, the training complex needs to a greater extent for the pleasure and health of the organism.

It is very important high speed

In a sports race are quite different rules. In it all the more difficult, as you need to win. In the case where the athletes train at a certain distance for the purpose of performances at major competitions, jogging can be attributed to the sport to higher achievements. And it is in such a situation, there is the question of how to run faster.

Runners should have a good speed and endurance qualities. Under the sprinters need to understand those athletes who overcome short distances. And for that they need the speed. Such athletes as a developing for several years. To answer the question of how to run faster, they have resorted to the help of special plans, techniques, development of which is conducted for each athlete individually.

The effect can be obtained from the cross-country run

If you want to understand how to run faster, it should be understood that at this stage there are some options available to the sport. Among them are run on rough terrain. In such a situation it will be necessary to run with the ups and downs. All this will help to develop a sufficiently high speed to increase the quality and endurance.

During jogging cross country will be involved absolutely all the leg muscles. In addition, training will be more effective, as required in the mountain running too, and then go down with them. Some athletes attend special fees, which can train for a few weeks. Such congresses are held exactly in the mountains.

Are these charges need to increase training loads in a short period of time. Due to the fact that the classes are conducted using all the capabilities of the organism, the level of fitness of the athlete increases markedly.

What should be taken into account by performing a workout? Running should be given stress on the body. Avoid excessive tension. Otherwise, the injury can be obtained.

What equipment is necessary to be guided by

Run training complex, you must comply with the special equipment. It is necessary to consider them in more detail.

1. While running through the mountains a large burden placed on the shoulder girdle. Therefore, it is necessary to try to relax the maximum way.
2. The hands should be positioned as low as possible.
3. The steps do not have to be long and slow. Only in such a situation, it will be possible to overcome rises as easily as possible.
4. The back should be straight all the time.
5. The hips should not try to make ahead.
6. During the boom is not necessary to lean back, as it will decrease the rate of running.
7. A look should be directed forward.

Another method of

What's even includes a training program? Running can be alternately. It will also help to increase the speed. Classes should be formed on the basis of the series, each of which should perform jogging at various distances. To begin with the required speed, which is the maximum possible, gradually moving on the first jogging, and then to walking. In such a method include various types of races - alternating re-variable, interval, tempo.

Running Keeps loads

During the execution of the training program of the athlete's body to be ready for constant load. All of these classes are interesting and varied. However, it spent a huge amount of strength in the time of their execution. The essence of the hard training is that the heart was loaded to the maximum extent. Respectively, will be the development of the cardiovascular system.

What kind of recommendations do not forget

Most likely, running, athletics will never go out of style. At any time you can meet people who are jogging. Such kind of sporting event allows you to stay alert and keep your figure in good condition. However, it is necessary to know some basic rules that can help you increase the speed.

1. It is necessary to develop leg strength. Especially for this there are exercises for jogging. We are talking about squats and jumping. You can also go to gyms and swimming pools.
2. Increase flexibility. If stretching is beautiful, then run will be more useful. In increasing elasticity can help permanent yoga. Additionally, warm-up is necessary before performing the training set. you can warm up your muscles with the help of it.
3. It is necessary to try to run as much as possible not only for short distances, but also long. Jogging can be performed with the measurement time. You can also run the company more professional athletes.
4. It is necessary to carry out jogging along such a route where a lot of stairs, barriers, lifts and so on. E.
5. It is necessary to constantly improve the technique of low start.

It is necessary to breathe properly

It is important to remember that when running the breath must be correct. Experienced athletes at the start usually doing a hyperventilation. In other words, they are in for one minute trying to breathe, cycling with the whole chest. Proper breathing during sprint should look like this. At the time of issuing the command "On your marks" must fulfill three breaths. This should be done freely. During the following command - "Warning" - performed one inhalation / exhalation entire breast. During the run must be short of breath, alternating with deep.

What if long distance

If jogging is carried over longer distances, the proper breathing while running must be based on a simple principle: it should be kept until the end of the race. In this regard, it is necessary to alternate between inhalation and exhalation are at regular intervals. In this situation, the athlete will not run out of steam over a longer period of time. jogging pace should be shared so as to be able to make a breakthrough on the finishing stretch.

A mouth breathing or through the nose - you choose. In this case, it is necessary to be guided by their own preferences. Scientists at the wellness recommend running to breathe through the nose. In the event that it is difficult to do, you just need to slow down.

Conclusion

If you decide to run and learn how to perform run at high speed, then you just need to start doing it. Just at the moment the training complex you can create for yourself the best principles, which will be used later. The main thing - do not forget about the regular classes. Only in this case all of your goals will be achieved for the maximum possible period of time.