How to improve the technique of running for short distances?

Those who have recently started to play sports often are interested in how to make the technique of running for short distances more perfect, what actions to take for this, and how to build training .

How to improve the technique of running for short distances?

To quickly increase the effectiveness of training, experts advise to review the following parameters of classes:

  1. Warm up. The technique of sprinting is better, if not too lazy to spend 5-10 minutes to warm up the main muscle groups. Many people mistakenly believe that it's enough to just start running at a slow pace, and this will be considered a warm-up. But, experts say that it would be wiser to do sit-ups before the start of the run, the slopes of the hull and the mahi with hands and feet.
  2. Stretching . It should be done not only as the final stage of training, but also after warm-up, so the muscles and tendons will be more prepared for the loads. Stretch follows the square muscle of the thigh, hamstring, ankle.
  3. Additional dynamic stretching . To improve the technique of fast running it is necessary to dedicate half an hour on the days off from running for running dynamic stretch marks. Exercises are very simple, for example, you can stand, leaning back against the wall, slowly lift one leg as high as possible, without bending the knees of both extremities. It is recommended to start in 10-15 movements for each leg, gradually increasing their number to 20-25.
  4. Supplement the training sessions with the pool . It is not uncommon to increase the effectiveness of training without the fact that the lungs and the heart muscle of a person simply can not cope with the load. The fastest and safest increase in lung capacity, as well as endurance helps swimming. Therefore, if you feel that you do not have enough of this, enter the pool, in a month you will feel the effect.
  5. Mode of training and rest . The technique of high-speed running assumes that a person rests not only after crossing the distance a few minutes, but also arranges himself a few days without running through the week. Ideally, every 2 days of training, one should not run for one day, the violation of this rule is threatened by the fact that the muscles can not be restored, and then there can not be any increase in effectiveness and speech.
  6. The right choice of equipment . Often because of uncomfortable shoes a person can not develop the maximum speed when running, choose clothes and sneakers designed for running.