Gaining speed is critical to breaking barriers and meeting objectives in the shortest possible time. We often wonder what we can do to run faster. For this reason, we propose 15-speed exercises to improve your performance without the need to go to the gym.
Velocity is the quotient between the space a body travels and the time it takes. In other words, it is about the speed of movement.
With a good training routine and a good diet, we will not only gain weight, but we will be able to strengthen and tone our muscles, lose weight, look better, and reduce the risk of injuries and illnesses.
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Know the best speed exercises to improve your performance
Speed training is essential for an activity to be productive. Speed does not exist but is a set of different physical qualities.
That is why we must work on different aspects to strengthen muscles, achieve more excellent resistance and obtain the necessary explosion to improve times. Let’s see 15-speed exercises ideal for enhancing your performance.
1. Jogging
Jogging is one of the most common activities and one that brings the most benefits. It is a matter of taking the time and choosing the place. Doing it sustainably improves aerobic capacity and achieves more excellent resistance. In addition, it is one of the most recommended activities for cardiovascular health and weight loss.
2. Speed up and hold
The exercise begins with a sustained jog (warm-up) for 10 minutes. Once we get into the rhythm, we increase speed for a few meters.
Then we reduce it again. Finally, we walked for 1 minute to recover and repeat the exercise. The challenge is to improve speed and endurance times as we feel better.3. Zigzag run
This is an agility and coordination exercise. It consists of moving in different directions, generally from one side to the other, between cones. We can also use stones or even clothes and improvise routes. It’s good to take the time it takes us to complete the series and set out to improve it.4. Go up and down stairs
Climbing stairs at top speed is one of the best aerobic exercises. We strengthen legs and buttocks and achieve excellent resistance. The descent will be faster than the ascent, which will help us achieve greater agility. Although you have to be careful so as not to stumble and fall.
5. Running in the sand
This is an ideal activity for the summer if we choose a destination with beaches. We must carry out short races in which you start with a trot and increase your speed until you reach the maximum possible.
We will have to improve the times day by day. Running on sand is more complex and requires the use of greater strength. After this stage, we will feel more agile and fast when we resume training on another type of surface.
6. Running with weight
The idea is to add weight to the body to intensify the run. That will force us to make a much greater effort. There are different options. We can use a rope and add weight to the waist to drag it; another possibility is to carry a bar with plates on the shoulders.
If you do not have material or equipment, you can resort to the help of someone who takes you from behind by the waist and makes your progress difficult. And, running again without obstacles, we will feel much lighter and faster.
7. Jump rope
Coordination, stability, and endurance are keys to improving speed. Jumping rope is an excellent exercise to work on these aspects. About 10 minutes is an adequate time the first few times.
Then, we can increase it progressively and try to do it faster and faster. Jumps can be done on one leg or with both. Remember to jump on a soft surface like a carpet to reduce the impact.8. Jumping frog
Leapfrogs are performed in a squatting position, with your legs slightly more than shoulder-width apart, your hands flat on the ground, and your torso straight. You have to jump forward and up repeatedly.Another option is to jump forward and jump back alternately. It is an activity that helps us increase muscle mass and strengthen the legs.
9. Abs
In all their variants, the abdominals are essential to strengthen the muscles, which gives us excellent resistance. In addition, keeping the abdomen area toned provides stability to the body.
They are essential to improve training on different terrains and improve speed times. These are some exercises that will help you strengthen the abdomen:
Another option is to jump forward and jump back alternately. It is an activity that helps us increase muscle mass and strengthen the legs.
9. Abs
In all their variants, the abdominals are essential to strengthen the muscles, which gives us excellent resistance. In addition, keeping the abdomen area toned provides stability to the body.
They are essential to improve training on different terrains and improve speed times. These are some exercises that will help you strengthen the abdomen:
11. Hill reps
The repetitions on slopes are speed series, in short sections, but with the particularity that they are carried out on an inclined or sloping path. Of course, the idea is to push yourself to climb to the maximum of your ability.
On the other hand, the section to be traveled should not be so long. At most, 80 to 120 meters for those with a certain level of training. Even a little less (50 m) for amateur runners. Then it can be gradually increased.
Likewise, the inclination of the slope should be between 12 and 15 degrees, preferably. Continuous series of 5 repetitions can be done. Rest for two or three minutes. A total of two to three sets would be fine. That is, go up and down between 10 and 15 times.
12. Relay
It is a straightforward activity. It is done just as you have seen in relay competitions at the Olympics or the World Athletics Championships.
- At least two teams of three or four people must be formed.
- It can be done 100, 200, or 400 meters. The greater the distance, the more the demand.
- The first team member starts from the starting line.
- Upon reaching the agreed point, depending on the distance, he hits his teammate on the palm, who will immediately run at full speed.
- The team whose member reaches the finish line first wins, although the gain is the training.
- Forming the teams be well-balanced if there are slower or faster runners is recommended.
- Also, it is suggested that the fastest runner be last in the relay.
The benefit of this exercise is that it forces you to make as much effort as possible. It can be done as a closing of a training session.
13. Suicidal or stripes
Despite their name, suicide sprints are highly beneficial speed exercises for improving performance. You can do them on a basketball, volleyball court, or running track, demarcating every five meters.
You run from the starting line, and when you reach the first mark, you bend down to touch it with one hand, and then you return to the game to feel the starting mark, but with the other hand.
The idea is to lengthen the distance each time: first touch, five meters; second, ten… In the end, when you touch the furthest line, you return at full speed to the starting point, as if you were finishing the race.
14. Progressive sections
The dynamic is similar to suicide bombers, with the difference that you don’t have to bend to touch the line. Let’s see how the procedure is:
- You will use some cones to mark the distance. In the first sequence, you can place them at 25, 50, 75, and 100 meters.
- In the first section, up to 25 meters, the trot is smooth; in the second, you speed up a bit; in the third, you accelerate more; for the last one, you finish off.
- Then, you will lengthen the distance, placing the cones at 50, 100, 150, and 200, then at 100, 200, 300, and 400.
- It is always the same dynamic: slow, fast, faster, and shot. But, you return to the starting point, walking, to recover.
- You can repeat the entire cycle four times.
15. Pool running or water jogging
This practice is so-called because a semi-submerged jog is done in a pool. It does not have to be profound: 75 centimeters to one meter can be enough. However, some professional athletes do it so the water reaches their necks or shoulders.
The idea is not to run at speed or cover a great distance but to overcome the resistance of the water for a specific time. For a well-trained person, thirty minutes would be fine. A highly competitive athlete does it for an hour or more.
The advantage of this modality is that it gives a lot of strength to the legs and reduces the impact on the knees and ankles, which both affect runners and athletes in general.
Benefits of performing speed exercises
Speed training brings health benefits. Various studies have shown that carrying out short, high-intensity sessions helps prevent cardiovascular disease.
Doing between 75 and 150 minutes of intense training each week is recommended. These are some of the benefits of working on speed:
- Fat burning and weight loss.
- The heart is strengthened.
- Control of cholesterol and diabetes.
- Increases lung capacity.
- Combat stress and anxiety.
- It favors a better rest.
Challenge yourself and reach your maximum speed.
The best way to peak performance is to do proper speed training. You do not necessarily have to become an athlete, but improving physical condition also helps shape the body and provides benefits that impact our daily lives.
In addition, in some cases, they are simple and fun exercises that you can do at home or outdoors. So you can see how fast you can become. Are you ready? On your marks…