Actually, we don't need to worry too much. The speed of running can be improved. For middle-aged people, as long as they master the correct methods and skills, they can still run faster and faster, get better physical fitness and improve their pace!
Last time I watched the marathon, there was a middle-aged man who was over 30 years old, but he was in good health and finally won the third place. His pace is quite fast, which is related to his foundation, but also to his method!
If you master some good methods, your pace can also be improved, and you can break through yourself well! In this way, even if people reach middle age, you can still run out of your own style, constantly break your own bottleneck and become stronger and faster!
How do middle-aged people improve their running pace? There are many ways, but many people don't know these!
1. Make continuous progress
If you used to be able to run ten kilometers in one breath, then we will increase our running kilometers now. You need to continue to make progress, because then your physical fitness can be further improved, your physical reserve will be more, and you will run more vigorously!
When you progress from 10 km to 15 km, run back to 10 km. You will find that your running will be easier and your pace will increase, so you can run faster and faster! And the farther you run, the stronger your heart and lung function, which is also good for increasing the pace of running!
Exercise endurance
In addition to long-distance jogging, we should also train short-distance running, because short-distance sprint running can enhance muscle endurance, improve muscle strength, improve the body's tolerance to lactic acid, and also make us run faster and farther!
Therefore, after jogging for a long distance every day, you can add several groups of short-distance sprints, 50 meters each time, and do five or six groups every day, so that you will find that your speed has improved really fast!
build muscle
If you want to improve the endurance and explosive power of your muscles in an all-round way, then you must practice your muscles, so as to improve your pace, otherwise you can only wander in the same place, unable to make progress, and your running level will not improve!
The best way is to go to the gym. There are many equipment for training leg muscle strength in the gym. We can use these equipment to exercise, so that your muscles will be stronger and your legs will be stronger when running!
keep fit
Good health is the support to improve running speed. If you are in poor health, lack of physical strength and poor physical condition, you can't improve your running pace. Be sure to keep healthy and in good condition!
The best way is to sleep and eat! Middle-aged people should stop eating and drinking and eat more light and nutritious food, so that their bodies will not get fat easily and become healthier and stronger! Middle-aged people should not stay up late, go to bed early and get up early, and their health can be better!
5. Change the step frequency
Many people think that when running, you can run faster with your legs apart. Actually, this is not right. If you spread your legs too much, you will not only be exhausted, but also get hurt more easily!
Therefore, it is necessary to change the high pace frequency and reduce the pace as much as possible, so that together, you can run faster, pace faster, run much more easily, and your body is less likely to get hurt!