Whether running 5km, 10km, half marathon, or ultramarathon, many runners are concerned about how to improve their pace. However, improving running pace is no easy task. It requires concentration, determination and scientific training. First of all, let us first understand what pace is. Pace is a speed indicator commonly used in marathon training, which refers to the time required to complete each kilometer. For example, if it takes 15 minutes to run 2 kilometers, the pace is 7 minutes and 30 seconds per kilometer. For experienced and high-level runners, the pace can be grasped by the sense of speed, which connects the actual speed with the pace. For most people, you can use the GPS positioning function of a sports watch or mobile phone sports APP and various data to get the running pace.
There are many factors that affect running pace. Warming up before running, correct running posture, energy supplement before, during and after running, usual attention to diet and nutrition, suitable running equipment, etc. are all prerequisites, which are relatively easy to understand. To elaborate. Today we focus on discussing other factors that affect running pace.
For junior runners, the amount of running is often insufficient, and the distance of each run may be concentrated in the range of 4-10 kilometers. For this group of runners, it is relatively difficult to simply improve the pace. Without a certain amount of running accumulation as a basis, simply increasing the speed per kilometer will cause the problem of not being able to persist for a long time after the speed is increased, and the speed will be fast and slow. This will quickly become fatigued, and you will not even be able to continue running, which will eventually lead to The running distance is severely shortened and time-consuming increases. For this group of runners, the first thing to do is to insist on running at a comfortable speed, within the tolerable heart rate, and gradually increase the running distance (it is recommended that the increase in a single run in a week does not exceed 10% ), and then pursue speed after reaching a certain amount of running. As the amount of running increases, you will also find that the pace has improved to varying degrees.
For runners with a certain amount of running and a certain physical reserve, if you want to further improve the pace, you can strengthen the following aspects of practice:
1. Improve cardiorespiratory endurance
Although long-distance running is aerobic exercise, it also has certain requirements for the strength of the hip and leg muscles and the strength of the core muscles.
Glute leg muscle strength. Strong leg strength, strong explosive power, fast starting, fast running frequency. Special reminder: pay attention to the balance of muscle exercise. For example, for people who sit quietly and do not move, the inner thigh muscles are relatively weak, so that they will feel strenuous when running and are prone to strain. Therefore, the inner thigh muscles should be strengthened.
Exercise methods: squats with bare hands, squats with one leg, hard lift with one foot, lunges, squats against the wall, etc. Each action 10-15 times, repeat 3 sets.
Upper body strength. Upper limb strength exercises can improve the muscle strength and endurance of the shoulders and arms. Studies have shown that: through the rational use of the arms, runners’ performance can be improved by about 12%. Especially for junior runners, they often feel fatigue in their arms after running a few kilometers. This is a certain upper limb strength exercise is very necessary. The relatively simple method is push-ups. Female runners with weaker upper limbs can use kneeling push-ups.
Core area power. The strong core area strength can help runners to exert better strength and output faster running speed. Abdominal bridges, back bridges, side bridges, sit-ups, supine leg lifts and other non-weight-bearing or self-weight training methods can be used to strengthen the muscular strength of the core muscles.
3. Increase cadence
Stride frequency, that is, the frequency of footsteps, refers to the number of times the legs alternate per unit time during running, and is one of the important factors in determining running speed. The frequency during running is closely related to daily training. Runners can increase the frequency intentionally during daily training to adapt to running at high frequencies, thereby increasing the running pace. A cadence of 180 beats/min is recommended as a relatively fast and effective running cadence. However, the majority of runners have different baseline levels, so in daily practice, you can calculate the cadence within one minute and then double the cadence for training specifically aimed at increasing the cadence.