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Fat Lake exercises help runners increase speed, endurance, leg strength, and muscle flexibility. So, what is the Fat Lake exercise? How to practice and what are its benefits? Let's watch the next video of the 360 ​​race. And if this is the first time you come to the 360 ​​race channel, don't forget to click like, share, subscribe and turn on the notification bell to update the latest information from the 360 ​​race. Fat Lake is a Swedish term meaning speed game. Fat Lake training is a type of speed training for runners. Fat Lake exercises are different from high-intensity exercises because they are not structured according to time but more flexible. There is no predetermined distance, no specific distance, when doing an exercise that your legs have a faster chance of getting tired than normal until you feel tired. Then it's running lightly. In the simplest form, the Fat Lake exercise requires the runner to run at a speed adjacent to the slow-recovering runs in an average distance. The goal of the Fat Lake training is to maintain activity throughout the entire training process, without walking or stopping between periods of time, but with a more flexible nature. The benefits of Fat Lake training The Fat Lake exercises are an interesting way to change the habit of running normally. This type of training improves speed and endurance. A 2015 study among runners aged 18-30 showed that 6 weeks of Fat Lake training improved endurance, lactic acid metabolism, leg stretch rate, and muscle elasticity. How to train During the Fat Lake training process, you will add short intervals to your runs. Then you will run at a comfortable speed until you reach the next speed. Here are some sample exercises that you can try. Run to the peaks Start with 5-10 minutes of walking or running at a relaxed speed to warm up your body. Then, the runner increases the speed by running fast towards a peak in the distance, such as a forest or a building in front of you. Aim for a speed of 20-60 seconds, but every time without counting the specific time. The runner can also take on challenges such as running uphill or downhill. After running at a fast speed, run slowly for a few more minutes until you recover your breath. Repeat for about 20 minutes with repeated speed checks and runs. You can run longer if you are a runner with more experience in creating a longer route. Run to the peak with 5 minutes of easy running. Run with others Start with 5-10 minutes of running or running at a relaxed speed to warm up your body. One runner leads, running fast, while others run in a row behind them. The runner can maintain this speed for as long as they like, but not longer than a few minutes. The leader runs slowly back to the pace of running or running at a comfortable speed for a few minutes. The runner in the back runs to the front and takes the lead in speed. The runner continues to start with this increased speed model and runs for 20-30 minutes, then cools down with 5-10 minutes of easy running. Flat leg running All levels of runners can participate in a long-distance running exercise. For beginners For beginners who want to start with some speed exercises, flat leg running is a good choice. You don't have to run at full speed. Instead, you just need to increase the speed in a short distance. Choose a far corner, find a tree or a book in front of you and run faster there. Remember to start running before you start and warm up after running. For those who have experience running, For those who run more experienced, flat leg running is a great way to improve your speed. Try to run at least 80% of your running speed in terms of speed. When you feel more comfortable, you can train your flat leg with increasing distance or time. Runners can also practice with a friend or a group and boost each other's speed. Here are the benefits and ways to practice flat leg exercises to help you improve your performance and speed. And if you find this video useful, don't forget to click like, share, and subscribe to help people know more about the 360 channel. See you in the next videos.