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Average running speed established by the runner's own efforts. However, to improve speed, you need to apply methods such as: Interval training, increasing tempo, training on difficult terrain,... The article will provide you with information on how to improve speed. running speed and safety
1. Average running speed
Average jogging speed, or pace, based on several factors. These include current physical level and genetic factors.
In 2015, Strava, an international cycling and running speed app, reported an average men's speed in the United States of 9:03 minutes at 1.6 km. The women's average speed is 10:21 minutes with 1.6 km. The data is calculated based on more than 14 million recorded runs. The current world record for 1.6 km is 3:43.13, set by Hicham El Guerrouj of Morocco in 1999.
2. How to improve speed
If you want to improve your average running speed, try the following exercises to increase speed and build endurance.
Intensity interval training
First you need to warm up for 10 minutes by going for a slow jog. Then, run at high speed for 2 to 5 minutes. And then jog for the same amount of time to recover. This process you repeat 4 to 6 times. Do this activity at least once or twice per week until you reach your desired pace.
Có nhiều yếu tố ảnh hưởng tới tốc độ chạy trung bình
Pacing training
The goal of aerobic exercise is to get you running at a moderate pace, or at a comfortable pace. This exercise should be slightly faster than your target time.
Run at an aerobic pace for a few minutes, followed by a few minutes of jogging. Train at 10 to 15 minutes in 5K and 20 to 30 minutes at your own pace for longer races.
Hill run practice
If you are planning to run a race in the hills, it is important that you train your running skills on this stretch well. Choose a hill of similar length and incline to the one you will be participating in the race on. Or if you can relate using the exact hill you're on, you can practice right there.
You will do a tempo run up the hill, and then jog back. Repeat a few times.
Other tips that can increase your speed include:
Work on your efforts. Runners need to stride faster to increase speed. As you work out, work on increasing your steps per minute. Plus, use a pedometer to track your stride during your run. Maintain a healthy lifestyle. Talk to your doctor or dietitian about a healthy eating plan that's optimal for your goals, such as running faster, building more muscle, or losing weight or better weight control. perform the run. Use appropriate clothing to avoid possible injury during running. You should wear light, windproof clothing when you run. Head to your local running store for lightweight running shoes that you can train on the track and wear on race day. If you're a woman, this guide can help you find sports bras that support running. Focus on complementary movements. Keep your arms and shoulders relaxed. Your arms should be kept relaxed at your sides like a pendulum. Pace tip
Your running speed is usually determined by your average running speed of 1.6 km. To determine your best running speed should perform the following activities:
Warm up for at least 5 to 10 minutes. Run at an increasing speed for about 1.6km. However, you should stay within your limits, but don't run at full speed. You can also do this workout on any flat trail or path.
Use the 1.6 km running time as a training goal. Every few weeks, get back on track and re-time your mileage as a way to track your progress.
If you are planning to run a race, try to keep a realistic time on the goal. Also try using an online calculator to determine your speed per mile to reach your goal.
You can follow an online training plan to help improve your speed. Or, you can work with a running instructor.
Khởi động kỹ giúp xác định tốc độ chạy tốt nhất của bạn
3. Run safely
To stay safe and healthy while running, follow these tips:
Buy runner-specific shoes with sturdy arch and ankle support. Find a sporting goods store and they can provide you with the right running shoes for your goals. Run in safe, well-lit areas. You can find popular trails, trails, and parks where you can run near your home or office. Watch out for tripping hazards with obstacles such as: Rocks, crevices, tree branches and uneven surfaces. If you're new to running, start at a comfortable, slow pace for conversation. You can speed it up from there. You can also alternate running and walking to start running. Drink plenty of water while running. If you plan to go out for a long run, look for running routes near you that have fountains or somewhere where you can keep a water bottle to help you stay hydrated during your run. Refuel with a snack or snack within 45 to 60 minutes of your run. Your speed depends on factors such as your current fitness level. You can improve your running speed by doing high-intensity interval training (HIIT) or speed training. Remember that it is important to increase the speed gradually to avoid injury. You should never push yourself to the point of total exhaustion. Also always check with your doctor before starting any new running exercise.
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Reference source: healthline.com
