always running slow? you might be overlooking this!

This article is suitable for beginners and above.

Content Tags: Speed Training

Reading Time:4 minutes

There is an old saying in the sports world: Speed is the key to victory. This emphasizes that speed has long been considered an important factor in achieving top performance in many sports.

For example, a soccer forward uses speed to beat the opponent's defender and then scores the winning goal; a tennis player quickly runs to hit a cross-court shot to win the match; or a football wide receiver breaks away from the defense and scores a touchdown to win the game. These are examples that highlight the importance of speed in sports.

 

 

Speed is crucial in any sport. However, for a long time, speed was thought to be determined by genetics and impossible to improve. This view has been proven wrong; speed can be improved through training under certain conditions.

 

 

Additionally, many runners often overlook speed training, thinking it is only necessary for experienced runners aiming for specific goals. But this is not the case. Regular speed training can make your daily runs easier and also:

Improve endurance

Speed training helps runners improve endurance and maximize their aerobic capacity.

Increase lean body mass

Lean body mass refers to the weight of the body minus the fat, including organs, blood, skin, bones, and muscles. Generally, the lower the fat/muscle ratio, the healthier it is. Speed training can reduce fat, thus lowering the fat/muscle ratio.

Improve running efficiency

Speed training improves running efficiency. When running speed increases, the turnover rate of your feet also increases. After speed training, a fast pace becomes natural, meaning you can complete your run with less energy expenditure.

It can also burn more fat, reduce sports injuries, and improve agility.

 

So, how should you conduct speed training?

The following set of exercises can effectively improve speed, change of direction ability, cardiovascular function, and muscle endurance. Complete the following exercises in order, and during training, exert maximum effort to perform the exercises as quickly as possible.

 

Running posture arm swing

Stand upright, bend both arms at a 90-degree angle, and use the shoulder joints to drive the arm movements. The hands should move between the chin and waist, and the movement plane of both hands should be parallel.

 

High knees while moving (forward and backward)

While moving forward, perform sprint-like actions: lean slightly forward, bend elbows at 90 degrees, lift the lower leg, and raise the knee as high as possible. Fully extend the lifted leg and land on the toes. After reaching the set destination, return.

 

Resistance side walk

Stand upright, slightly bend hips and knees, and place elbows at a 90-degree angle at your sides. Your partner will pass a piece of clothing around your waist and pull outward.

While your partner provides outward resistance, slowly walk sideways, keeping your body facing forward and avoiding crossing your feet.

Switch sides and repeat the above exercise.

 

Knee lift and outward swing

Stand uprightwith hands clasped behind your head. Lift your right knee and swing it outward.

After swinging the right knee to its maximum range, bring it back inward and lower the right leg.

Switch legs and repeat the above exercise.

Next, lift the right knee again and swing it outward to its maximum range, then lower the right leg. Switch to the left leg and repeat the exercise, lifting the left knee and swinging it outward to its maximum range, then bringing it back inward and lowering the left leg.

 

In-place sprint

While sprinting forward with maximum effort, your partner will pass a piece of clothing around your waist and pull backward to provide resistance. Throughout the exercise, maintain a forward lean, bend elbows at 90 degrees, and land on your toes with knees driving forward.

 

Alternating split squats

Stand upright with feet shoulder-width apart.

Step forward with the left foot, bending both legs at 90 degrees, ensuring the right knee does not touch the ground. Return to the starting position and repeat the exercise on the other side.

 

 

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The above content is from the 'U.S. Special Forces Physical Training Manual'

Published by People's Posts and Telecommunications Press