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7 Running Strategies to Help You Run Faster - Did You Know Losing weight, training the core, performing muscle shock exercises... help runners improve their running speed. For track and field athletes, adjusting endurance can be done by extending the distance and running time. However, to run faster, runners need a different approach, spending more time pushing their limits. The Run Experience page points out seven ways to help runners run faster, including three exercises that do not require the support of equipment, can be done anywhere and four tips that apply comprehensively during training. Let's follow these 7 strategies through the following video of Run 360! #loverunning #run360 #runcorrectly 1. Lose weight According to The Run Experience, science has proven that a lighter body weight makes it easier to move. Therefore, as long as you have a weight loss goal, no matter what number you achieve, it will affect your running speed. Coaches give a general rule that when losing 0.45 kg, runners need to increase their speed by about 1%. For those who are pursuing personal records or want to test their ability and effectiveness of training, they can lose weight with fruits and vegetables to achieve the best results. 2. Focus on the core The core of the body (including the abdomen, back, shoulders and hips) is responsible for stabilizing the spine during activity. In addition, when running, the normal posture is the arms swinging forward, the legs swinging back causing the runner to rotate to the side, at this time the movement of the upper body and legs helps to reduce this condition, the core muscles fill the gaps. It helps the runner stabilize, move forward, instead of wasting energy with each rotation. A strong core can also make the runner less stressed and prevent fatigue. The deep core muscles must work in tandem with the hip flexors, glutes, and hamstrings to move the leg forward or outward with each stride. The more efficient your footwork is, the better your body will function and move faster. 3. Optimize your breathing When participating in a race, runners will experience breathing and heart rate increasing to the point of discomfort. Therefore, you should learn to avoid shallow chest breathing, instead, deep breathing from the abdomen to fill the lungs will bring more air into the body with each breath, providing enough oxygen to the muscles, reducing fatigue. 4. Adjust your diet The easiest way to run faster is to change your eating habits. You need to drink enough water throughout the day, your daily vegetable intake is not limited to lettuce but also needs to eat more dark green vegetables. For example, kale won’t make you faster, but it does provide a ton of vitamins, minerals, and antioxidants, which will help you feel better, recover faster, and may even help you lose a little weight by increasing your fiber intake. What you put into your body when you run is important, but eating during your downtime gives you the opportunity to make important changes. Whole grains, plenty of fruits and vegetables, and limited snacking will help you be as healthy as possible for your next training or race day. 5. Muscle Shock Workout This circuit can be done in the park, and involves a combination of a full-body workout, squats, and jumping jacks. About 4 minutes of high intensity is enough for this workout. For a full-body workout, start with your feet hip-width apart, stand tall, and point your toes forward. Next, bend your hips, place your hands on the ground, and step or jump your feet back into a push-up position. Lower your chest down, touch the ground gently, then squeeze your hips, bring your feet back under your hips. Then, stand up, raise your arms over your head and jump. If you feel the exercise is too hard, runners can skip the push-up. Do it for 20 seconds, rest for 10 seconds and catch their breath, or take more recovery time if you are still tired. Squats and high jumps are useful to "burn" the glutes and hamstrings. Stand tall, with your feet slightly wider than your hips. Bend your knees, push your hips back, bring your body into a squat position, with your arms in front of you. When your hips are parallel to the ground, squeeze your butt, press it down towards your heels. In this position, reach your hands back, press your hips forward and jump a little. Then lower yourself into a squat position, with your hands in front of you. Complete 20 seconds of squat jumps, with 10 seconds of rest between sets for a total of 4 minutes. You should practice 2 times a week to have strong leg muscles and bring the best results. ________________________ Watch more running videos here: Motivation to run every day for you: https://www.youtube.com/watch?v=snuvR... Knowledge of running and walking to lose weight effectively: https://www.youtube.com/watch?v=uzw5D... Running instructions for beginners: https://www.youtube.com/watch?v=Wjsgs... How to improve running performance for begin...