How to Run Faster

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When I trained seriously for the marathon, I thought of runners who ran the most miles would be better. I did not want to become a great runner, but I was an expert on injuries. My patients often come to me, the race with an injury that I had. Many top runners run more than 100 miles a week, because the genetic ability of their body to withstand such abuse, but the vast majority of riders capable of 100 miles per week without running that often violated. It also manages a large number of miles slowly, slowly in the race. The ability to run fast in the race depends more on how to run fast in practice, as the number of miles driven per week.

At the University of Copenhagen, Danish scientists studied experienced runners who run 60 miles a week at a fast pace. One group was instructed to reduce the mileage in half to just 30 miles per week, but a series of about 50 to 100 meters shot as soon as she could walk. The second group continued to run 60 miles a week at a fast pace. Runners who ran fewer miles faster, had to obtain an improvement of 7 percent of the maximum capacity of your body, and the use of oxygen.

Riders who do not increase their speed in practice did not improve, even though he ran twice as many miles. Jogging slowly reduces the risk of injury, but you can not run fast. You can compete as soon as you do in practice.

However, every time when you quickly run the damaged muscles and feel the pain the next day, and it takes at least 48 hours for your muscles to heal enough to run comfortably again at a very fast pace. After each workout, which takes place very quickly, you take away another day, or running at a much slower pace. Most athletes planning meetings, then run very fast only two days a week. Try to run fast once or twice a week, never on consecutive days and not run as fast as your legs are heavy and painful.

Strength training should be part of the program as well. Working against resistance, or weight lifting makes it faster and better coordination in all sports that require strength and speed.

The training is specific, so cyclists who train under the mountain at high speed to be able to get on the train using the fast uphill runners, rowers and swimmers pulleys with weights on the ends that mimic the way they use their weapons when swim, or row.

The muscles are made up of two different fiber types: red, slow fibers for strength and fast twitch muscle fibers, white, used for power and speed. If you strengthen the muscles, the formation of white fibers, which are also faster, so strength training helps you quickly. Strength training and better coordination, how to consume less fiber for the large muscles of the same activity and are therefore easier to control.


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