Performing proper speed workouts is a key to achieving top results. Hereunder we’re going to present 10 exercises for speed to improve your performance without going to the gym.
We often wonder what we can do to run faster.
Simply explained Velocity is quickness of motion or action. In other words, it is the speed of movement.
With proper training and a good diet, we will not only gain muscles, but we can strengthen and shape our muscles. As a result, we will lose weight and reduce the risk of injury and diseases.
Speed training
Speed training is very important exercise for a achiving a productive training.
That’s why we need to work in different aspects to strengthen the muscles, achieve better endurance and get the necessary acceleration to improve our running performance. Let’s take a look at 10 great speed exercises.
1. Jogging
Jogging is one of the most common activities and has countless benefits. It’s just a matter of taking your time and choosing the right place for the purpose.
Prolonged jogging allows us to improve our aerobic capacity and achieve greater endurance . In addition, it is one of the most recommended activities for cardiovascular health and weight loss.
In addition, jogging increases pulmonary endurance, which ultimately affects our ability to be faster.
2. Accelerate and maintain your speed
This exercise begins with prolonged jogging (warming up) for 10 minutes. Once we get into a rhythm, we increase the speed for a few meters. Then we reduce it again. Finally, we walk for 1 minute to recover and repeat the exercise. The challenge is to improve our speed and endurance times while feeling stronger.
3. Zig zag running
This is an exercise in agility and coordination . It consists of moving in different directions, usually from side to side between the cones.
To do zig zag running we can also use stones or even clothes and improvise routes. It is a good idea to record the time it takes to complete the exercise and aim to improve it little by little.
4. Running up and down the stairs
Climbing stairs at maximum speed is one of the best aerobic exercises. We strengthen our legs and buttocks and achieve greater resistance in this way . In this case, the descent will be faster than the ascent, which will help us achieve greater agility.
5. Running in sand
This is an ideal activity for the summer if we choose a holiday destination with beaches. To do this, we need to run short races , where we start with a jog and increase the speed until we reach the highest possible speed.
We have to strive to improve our time every day. Running on sand is more difficult and requires more strength. Once we resume training on another type of surface, we will feel more agile and faster.
6. Running with weights
Here we aim to add weight to the body to make running more intense. Thus, it will force us to put in a lot more effort.
There are different options for this. We can use a rope and add weight to the waist. Another option is to carry a barbell with discs on your shoulders.
In case we don’t have equipment, we another person can grab us from behind and we have to run while pulling him. When we run again without obstacles, we will feel much lighter and faster.
7. Jumping rope
Coordination, stability and endurance are key to improving speed. Jumping rope is a good exercise to work on all these aspects .
About 10 minutes is enough time for the first few times. Then we can gradually increase it and try to do it faster and faster. Jumps can be performed with one leg or with both legs.
8. Frog jump
Frog jumps are performed in a squatting position, with feet slightly wider than shoulder width apart, hands resting on the floor, and torso upright. You just have to jump forward and up repeatedly. This is an activity that helps us increase muscle mass and strengthen the legs.
9. Crunch
Crunches in all their variations are important for strengthening the muscles, which gives us more resistance. In addition, keeping the abdominal area strong gives stability to the body. This exercise is essential for improving training on different terrains and achieving better speed results.
Here are some exercises that will help you strengthen your abs:
- Isometric planks
- Burpees
- Leg lift
- Bicycle sit-ups
- Incline bicycle sit-ups
10. Squat
Squats help us build strength and speed. To do them, we need to position ourselves with the legs apart and the torso upright. We need to pull our hips back and bend our knees as if we are going to sit down.
The pose is maintained for a few seconds, after which we return to the starting position in a controlled manner. Repeat until your streak is over.
Squats improve speed because they develop the lower limbs.
The benefits of speed training
Speed training has many health benefits. For example, several studies have shown that engaging in short, high-intensity exercise sessions helps prevent cardiovascular disease.
In general, 75 to 150 minutes of intense exercise each week is recommended because:
- Speed exercises promote fat burning and weight loss
- They strengthen the heart
- Speed training helps control cholesterol and diabetes
- They increase the capacity of the lungs
- They fight stress and anxiety
We have to mention that these are simple exercises that you can do at home or outdoors.
Test yourself and reach your maximum speed
The best way to achieve peak performance is to train properly to achieve speed. Get the most appropriate running shoes. You don’t have to become an athlete, but improving your physical condition also helps shape the body and brings many benefits. As a result it has a beneficial impact on our daily lives.
