Muskan

· 11 Feb 2022

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How fast can humans run?

Usain Bolt still holds the world record for a 100-m run with a running time of about 9.58 sec, and he is recognized as the best human sprinter since 2009. It raises a question about the maximum speed a human being can run. Humans can attain remarkable speeds and improve on them with various techniques of training. Florence-Griffith-Joyner set the record for being the fastest woman since 16 July 1988. She ran 100-meter in a period of just 10.49 seconds at U.S. Olympic Trials held in Indianapolis, Indiana. Let us explore human possibilities in terms of speed and how fast can humans run?

How fast can humans run?
Most of the Olympians are capable of running at a higher speed of 20 miles in an hour. However, an average person without any training has a running speed that may surprise you.
•    Fastest man, 23.35mph
•    Fastest woman, 21.32mph
•    Average man aged between 20 and 40 years, 5.9mph
•    An average woman aged between 20 and 40 years, 5.0mph

What affects human running speed?
There are several determining factors that affects the human speed are as follows:
•    Clothing: Clothes worn during running greatly affect the running speed. For ideal running performance, you need to invest in lightweight clothes that fit well and are weather-resistant. Check for the best-quality and sweat-wicking material which will keep your body dry and cool.
•    Bodyweight: There is a general rule, it is easy to move lighter object in comparison to their counter-part. The same applies to human beings as well, lighter is your weight, less energy is required to move and run. The heavier you are, the extra energy is required to move you.
•    Shoes: Lightweight shoes offers support and comfort which helps to attain speed as well as preventing injury. Certain kinds of running shoes assist you attaining greater speed through improving the running economy, technique, and form.
•    Strength and endurance: Strength and speed-endurance exercises are important components of a running program. It is easier to utilize accurate body mechanics and improve endurance with a strong body. It helps in building speed.
Other factors include
•    The terrain
•    Weather conditions
•    Hydration status
•    The amount of sleep you had the previous night before running
•    Training volume and type
•    Running experience
•    Genetics and physical factors

Boosting your speed
There are certain strategies runners adopt to maintain good physique and attain high speeds. Some of the effective strategies employed by runners are:
•    Remain hydrated with healthy drinks including water, coconut water, electrolyte drinks, and herbal teas.
•    Have a healthy weight and healthy track performance including the composition of the body
•    Working with the trainer to improve the form.
•    Create a training program
•    Self-massage with a foam roller or your hands to rectify muscular imbalances and relieve muscle knots.
•    Increase your mobility and motion range to improve best movement patterns, improve flexibility, and lengthen muscles. It assists in preventing muscles tightening and shortening
•    Exercise breathing techniques like rhythmic and diaphragmatic breathing.
•    Remain mentally strong and resilient.
•    Build up your exercise slowly in preventing injury, burnout, and fatigue
•    Taking appropriate rest before events, if required taking some days for rest, plenty of sleep and relaxation
•    Hill runs which involve running up and down-hills.
Human beings are capable of running fast and faster. However, one needs commitment, consistency, lots of training, adequate diet and mindset to improve to attain his best.

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