[star show] speed up tricks, big gods all run like this

You train hard every day, but why does your pace remain consistently slow? It might be because your running method is incorrect! In this issue of Star Show, Codoon running god @Running Enthusiast will share with us how to effectively train for running and how to improve our running speed!

Let me share with you a running method called 'Pose Running,' which is the method I practice.

1.This running method places high demands on the core area, thigh muscles, and foot muscles. Imagine yourself as a car, with your legs acting like wheels rolling on the road while your upper body remains almost stationary. By increasing your stride frequency and slightly leaning your upper body forward, you can use gravity to propel yourself forward.

2.Some people find it difficult to master, so we need to focus on lifting the ankles, leaning forward, and landing. This way, the frequency is high, and the speed is fast. Additionally, landing should be relaxed and natural; don't overthink it.

3.We know that the upper body should be stable. When running long distances, the upper body will rhythmically sway slightly from side to side. This indicates excessive energy consumption and gradually weakening muscle support. Therefore, correct running posture and strength training are essential.

To enhance physical strength, I do the following training every day:

Night training without equipment: 100/5 sets of modified push-ups, 100/2 sets of squats, 100/2 sets of stationary mountain climbers, 50/2 sets of frog jumps, 20-30 single-leg calf raises on each side, 4 minutes/2 sets of wall sits, and 200/2 sets of high-frequency high knees.

Running training: barefoot running on the track for 3-5K, running up and down hills for 2-3K, and running up and down 10 flights of stairs 2-3 times.

Additionally, there has been ongoing discussion among runners about whether to land on the forefoot or the heel first. I want to emphasize landing on the midfoot or the whole foot, never the heel, as it puts a lot of stress on the knees. For those asking about endurance training, it varies from person to person; you can run 15K, 20K, or even 30+K.

To increase speed, do interval training and variable speed runs. No matter how fast or how long you run, your posture remains constant, and strength training is always essential.

Character Introduction:

Codoon running expert, Codoon nickname @Running Enthusiast, has been running for 16 years. Last year, he achieved 16th place in the Nanning Marathon.

I used to be the same, inconsistent with my training. Treat running as a daily task, set weekly and monthly goals, and record your progress and setbacks. Find someone to supervise you, join a running group, and write a daily exercise journal to motivate yourself. I think the most important thing is to have a good environment.

Initially, I started running purely for health reasons, but over the years, running has brought me many different things: a healthy body, a group of positive friends, and a true sense of self. Now, I truly love it. I never run with earphones because I can't hear my breathing, heartbeat, and footsteps, which is like losing my sight and not seeing the road ahead. Running teaches us to slow down in life. When you're tired, busy, or frustrated, don't rush. Running helps you grow.