Find Speed Trainers near you

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FAQs:

What is Speed Training?

Speed training involves various exercises aimed at helping athletes develop explosive power in the lower body. Used by runners and athletes to boost their performance, speed training programs include a variety of exercises designed to improve acceleration, deceleration, quickness, and change of direction. Speed training can also help the body learn to recruit different muscle fibers, which can help lessen fatigue during long runs or athletic activity.

How Do We Develop Speed?

The sprint technique must be rehearsed at slow speeds and transferred to runs at maximum speed. The stimulation, excitation and correct firing order of the motor units, composed of a motor nerve (Neuron) and the muscles it supplies, make it possible for high-frequency movements to occur. The process is not very clear, but the complex coordination and timing of the motor units and muscles must be rehearsed at high speeds to implant the correct patterns.

Flexibility and a correct warm-up will affect stride length and frequency (strike rate). Stride length can be improved by developing muscular strength, power, strength endurance and running technique. The development of speed is highly specific, and to achieve it, we should ensure that:

1. Flexibility is developed and maintained all year round

2. Strength and speed are developed in parallel

3. Skill development (technique) is pre-learned, rehearsed and perfected before it is done at high-speed levels

4. Speed training is performed by using high velocity for brief intervals. It will ultimately bring into play the correct neuromuscular pathways and energy sources used

How Often Should You Do Speed Work?

Research published in the Journal of Physical Fitness, Medicine & Treatment in Sports indicates that training frequency when doing speed work depends on training type. If you are doing resisted speed training, aim for two to three sessions per week. The frequency varies for assisted speed training based on the drills you do. Both downhill and assisted towed running can be done three times per week, but elastic cord running can be performed six days per week. When first starting out, incorporate speed training into the routine once or twice per week. Build up from there, increasing training sessions as strength, endurance, and speed increase.

How Long Should a Speed Workout Be?

Most speed workouts should be quite short, focusing on quality over quantity.  Warm up for around 10 minutes, pick 2-4 exercises and perform them within 20-30 minutes. If you’re adding strength exercises onto the end of your speed session, your workout might take a bit longer. It’s also important to allow for longer rests (3+ minutes) in between maximal effort sprints and strength work.  Power work and stretch shortening cycle exercises can also benefit from longer rests, but it really depends on how intense the working sets are.  For example, a set of 5 box jumps might only require a minute or so’s rest between sets, whereas a set of multiple high hurdle jumps might require longer.

What Sports Use Speed Training?

Speed and power are critical for success in racing sports (swimming, cycling and running); all field and court sports; acrobatic, racquet, combative and bat and ball sports; and power sports such as track and field. Speed is the distance covered divided by the time it takes to cover that distance. In sports such as swimming and running, the speed occurs in a straight line. However, speed for a touch, netball or water polo player may also mean changing direction while moving.

The following types of speed need to be defined and trained differently. Here are the types of speed that are important for which sports.

1. Maximal speed is the highest speed an athlete can reach. This normally occurs three to five seconds after a start from a stationary position.

2. Acceleration speed in sports such as touch, netball, basketball, football and tennis is crucial. These are sports in which short sprints are done and maximal speed may not be reached. The ability to get into space, get off the mark or take a gap is more important than maximal speed in these sports.

3. Speed endurance is the ability to sustain maximal speed or near-maximal speed and to withstand the effects of fatigue. Events longer than five seconds (e.g., 100- to 400-metre runs, 50- to 100-metre swims) and team sports (e.g., touch, netball, basketball, water polo) and individual sports (e.g., tennis, squash, badminton), in which the time between sprints isn't long enough to recover, require high levels of speed endurance.

4. Change-of-direction speed is crucial in most team and racquet sports. The ability to evade or chase an opponent in team sports and change direction quickly in racquet sports requires agility as well as acceleration speed.

8 Rules for Speed Training

Adding speedwork to your training has lots of benefits, including improved performance, form, efficiency, confidence, and even more calories burned. But to prevent running injuries, it’s important that runners take some precautions before jumping into speed training. Follow these steps before you start speed training.

1. Establish a good running base.

If you’re a beginner runner or you’ve taken an extended break from running, you should be running consistently (3 to 4 times a week) for at least three months before starting speedwork.

2. Pick the right course and surface.

During speed training sessions, you’re less likely to pay attention to potential hazards because you may be a little more uncomfortable than you are during an easy run, and you’re really focused on your workout. So try to pick a course that’s relatively traffic-free and look for a smooth, obstacle-free route. For example, you may be running so fast that you don’t see sidewalk cracks, potholes on the road, or tree roots on a dirt path. If you have access to a rubberized track (check your local high school), that’s a great option.

3. Always warm up.

Always begin with 5 to 10 minutes of easy running before picking up the pace. You can also do some warm-up exercises. A pre-run warm-up gets your blood flowing, slowly elevates your heartrate and temperature, and gets your muscles warmed up and ready to go. Jumping into speedwork without a warm-up increases your chances of injury. Even if you don’t get injured, the quality of your workout will suffer because you’ll feel uncomfortable when you start.

4. Don’t start too fast.

Runners who are new to speedwork sometimes make the mistake of running way too hard and fast for every interval. You should put in a good effort, but don’t run so fast that your breathing and heart rate are totally out of control. Try to run your intervals consistently so that your last one is the same effort as your first. If you feel like you have nothing left for your last interval or the last few minutes of a tempo run, you did it too fast.

5. Focus on proper running form.

Speed training helps to improve your biomechanics and running form, so don’t let your form fall apart when you’re running fast. Follow tips for proper running form during your speed workouts.

6. Rest the day after.

Don’t be tempted to run hard two days in a row.You may feel fine the next time, but your body is still recovering — and some people feel more muscle soreness two days later. Give yourself some down time by either taking a complete rest day or doing easy cross training the day after doing speedwork.

7. Do one session a week to start.

Don’t get too enthusiastic and do two sessions of speedwork a week. A little speed training goes a long way — even just adding one session of speedwork can make a big difference in your running. Once you improve your fitness and confidence, you can add another session (but, again, never two days in a row).

8. Don’t skip your cooldown.

A 5 to 10-minute cooldown at the end of your workout is just as important as your warm-up. Easy running or walking after you finish your speedwork will prevent blood from pooling in your legs and help flush out the lactic acid and other waste products from your muscles.

6 Types of Speed Training

Here are some of the best speed workouts to help you reach your top speed and improve your ability to run long distances.

1. Agility training. Agility training focuses on developing quickness, a close relative to speed. Quickness is the ability to change direction rapidly or explode with momentum from a static position. Agility training typically accomplishes this with a variety of footwork drills.

2. Strength training. Strength training exercises help athletes develop greater speed-strength. Speed-strength is the ability to quickly perform high-intensity workouts, such as the power clean or snatch. Practicing strength training exercises that target the glutes, quads, and hamstrings can help build leg strength and explosive power in the lower body, propelling you forward faster.

3. Fartleks. Fartlek run training is a speed training method wherein runners switch between an easy pace and fast running. This trains the body to run for longer distances. “Fartlek” is a Swedish term for “speed play”—Scandinavian running coach Gösta Holmér named the training method. There are no specific speed, time, or mileage requirements for fartlek running—it’s all about adjusting your pace according to how you feel. So long as you’re altering your pace occasionally, you’re fartlek running.

4. Interval running. Interval running involves alternating short bursts of sprinting and a brief recovery period (such as a slow pace run or brisk walk) during a running workout. Interval running is usually a part of high-intensity interval training (or HIIT). Benefits include improved cardiovascular health, shorter workouts, and increased running pace. You can practice interval running outdoors or on a treadmill.

5. Plyometric exercises. Plyometric exercises—sometimes called plyo exercises—are bodyweight exercises that include an explosive movement such as a jump. The explosiveness of plyometric workouts helps build muscle and elevate your heart rate for an effective cardio workout. Plyometric training programs are common among athletes looking to increase their performance by developing greater explosive power and speed.

6. Running drills. Running drills are exercises to improve your sports performance. Speedrunners and long-distance runners usually perform running drills (such as high knees or butt kicks) as a running warm-up. Running drills can help you develop proper running form, improve speed, reduce the risk of injury, work different muscle groups, and build better running economy.

6 Speed Training Exercises

Consider practicing these plyometric and agility drills to develop great foot speed and forward running speed.

1. Lateral plyometric jumps: A lateral jump is a plyo exercise that uses your body weight to work muscles throughout your entire body. Perform lateral jump exercises by beginning in a standing position with your feet hip-width apart. Bend your knees and hips to lower yourself into the quarter-squat position. Perform an explosive vertical jump with a lateral movement to your side. Repeat this jump toward the opposite side and continue this movement back and forth for the desired number of repetitions.

2. Plyometric box drills: A box jump is a plyometric exercise that targets your lower body muscles, including the glutes, quadriceps, hamstrings, and calves. Perform the box jump by making a vertical jump up to a box or elevated surface. Land softly from your jump on the balls of your feet, then evenly distribute your weight along each entire foot. With proper form, this jump training exercise can add cardio to your strength-training workout routine. For an added challenge, try this single-leg variation.

3. Dot drills: Dot drills are speed training drills designed to build speed and quickness. There are many variations of dot drills, but a basic dot drill involves taping several small X's in a figure-eight pattern on the floor. Using explosive power, keep your upper body straight while moving your feet in rapid succession to follow the pattern on the floor. Repeat the pattern three to six times, then sprint forward to a predetermined mark to complete the drill.

4. Shuttle run: The shuttle run is an agility cone drill. Place two cones about twenty-five yards apart from each other. Sprint from the first cone to the second and immediately back again. Repeat six to eight times. Switch up the exercise by moving laterally while performing high-knees between the cones, or backpedal from the second cone to the starting cone.

5. Agility ladder drills: Ladder drills, also known as agility ladder drills and speed ladder drills, are a form of high-intensity interval training using bursts of energy combined with brief periods of rest. Start by placing an agility ladder on the ground. Stand on one end of the ladder. Run the length of the entire ladder with your feet landing in the center of each box until you get to the opposite side. Make a sudden change of direction and run back to the other end of the ladder.

6. High knees: High knee drills can help you land on your midfoot, increase your hamstring flexibility, and promote a more efficient running form. To perform high knees, run with your knees lifted. Ensure that as one foot hits the ground, the other foot lifts. Pump your arms as you lift your knees.

Types of Speed

There are four types of speed that an athlete must work on if they want to improve their overall performance and be a really efficient runner. Below is an overview of each one:

1. Acceleration

Acceleration refers to the speed at which you can move from a stationary position to a moving position. Drills can include wall leg drives, alternate wall leg drives, sticky strides, and prone position starts.

2. Deceleration

Deceleration is stopping. Effective deceleration techniques are often overlooked in speed training. Deceleration drills focus on bounds, jumps, and landings to condition the body to perform soft landings and sudden stops without causing any injury. Single-leg jumps, multi-directional jumps, and landings from different heights will all contribute to effective training.

3. Lateral speed

This refers to the speed at which you can move from side to side. The training will develop your skills in deceleration, stabilization, and acceleration in another direction. It’s vital to be able to perform agile footwork such as this at a good speed to remain competitive in many sports.

4. Linear speed

This is your maintaining speed while moving in a straight line. It includes marching, skipping, sled drills, and interval sprinting. In the past, the bulk of speed training focused on linear training and stop-start drills. These days, however, speed training takes on a more multi-focused approach to incorporate all elements of speed.

Speed Training Benefits

Research indicates that although a person’s sprint performance depends largely on their genetic makeup, training can help. Some of the benefits that speed training provides include:

1. Increased stride length, making it possible to cover more distance in less time

2. Greater stride frequency, enabling you to move at a faster pace

3. Improved running economy, also making it easier to maintain your goal pace

4. More reactive strength, improving the performance of plyometric exercises

5. Better explosive speed, leading to faster access to the muscle’s strength

6. Enhanced endurance, allowing you to finish a longer event or training session

7. Fuller range of motion, which means more flexibility and agility

8. Stronger bones and tendons, reducing the risk of injury to these areas

9. Speed training can benefit clients of all types. Those who are training for a marathon can use speed training to improve their time, for instance. It also benefits those engaged in half marathon training or when training for a 5k or 10k.

10. Speed training is beneficial for any type of athlete who plays football, hockey, and soccer. All these sports rely heavily on speed for peak performance. The athlete must be able to engage in quick acceleration and deceleration. Speed training assists with this.

How to Safely Do Speed Training

Speed training can be a highly effective way to improve your athletic performance, but it’s important to approach it with caution to avoid injury. Here are some tips for safely doing speed training as part of your training method:

1. Warm-up: Like most exercises, such as high intensity interval training, your speed work should start with a thorough warm-up to get your body ready for the demands of speed training. This may include some light jogging, dynamic stretching, and/or foam rolling.

2. Start slow: Begin with low-intensity drills, such as strides or running drills, to gradually increase your speed. As you become more comfortable with these drills, you can start to increase the intensity.

3. Progress gradually: Avoid the temptation to push yourself too hard and too fast. Gradually increase your speed and distance over time, to allow your body to adapt and avoid overuse injuries.

4. Pay attention to form: Good form is critical for safe speed training. Focus on maintaining proper posture, arm swing, and foot placement as you run.

5. Use proper footwear: Choose shoes that are designed for your specific activity and provide adequate support and cushioning.

6. Rest and recover: Allow your body time to rest and recover between speed training sessions. This will help prevent injury and allow your body to adapt to the demands of the training.

Common Mistakes in Speed Training

When it comes to training for maximum speed, you shouldn’t just focus on the different types of speed training. You also need to be familiar with the common mistakes and how to avoid them.

Mistake #1: Neglecting Slower Pace Training

Many athletes believe that the key to maximum speed is simply training at a high intensity all the time. However, neglecting slower pace training can actually hinder your progress. Running at a slow and easy pace can help to develop your aerobic capacity, which is essential for improving your endurance and maintaining your top speed for longer periods of time. Also, don’t forget to take proper rest before and after your speed workouts. Your running coach should be able to guide you with that.

Mistake #2: Focusing Too Much on Maximum Speed

While it’s important to work on developing your maximum speed so you can run at an all-out pace, it’s also essential to work on developing your running speed. Your running pace is the speed at which you can maintain for extended periods of time, and it’s what you’ll need to rely on during races and competitions. Neglecting it can leave you unable to maintain your highest speed for long periods of time.

Mistake #3: Overspeed Training

This training is aimed towards raining your neuromuscular system. It involves the use of various methods to run faster than your highest speed and to build endurance. One good example is downhill running, an exercise that falls under assisted speed training. While it can be effective in improving your sprint speed, it can also be dangerous as it increases the risk of injury.

Mistake #4: Ignoring Different Muscle Fibers

Your muscles are made up of different types of fibers, including slow-twitch and fast-twitch fibers. Slow-twitch fibers are used for endurance activities, while fast-twitch fibers are used for explosive activities, such as sprinting. Neglecting to train both types can hinder your overall performance. It’s important to include a variety of training methods, including high-intensity interval training and interval workouts, to target both slow-twitch and fast-twitch muscle fibers.

Mistake #5: Not Using Interval Workouts

Interval workouts are an essential component of training to improve speed. These workouts involve alternating between high-intensity sprints and periods of recovery to build speed. Interval workouts can help to improve speed, running pace, and overall endurance. Neglecting to include interval workouts in your training can leave you unable to maintain your explosive speed for long periods of time.

How to Get Started with Speed Training

Here’s how to get started with some speed training for beginners. Keep in mind, many advanced runners do not do speed workouts so if you’re a veteran runner, you can still benefit from trying these speed workouts to step up your running game.

1. Prepare your gear. Make sure you have the best running shoes for your foot type and running style before you begin your speed training program. It’s important to have good running shoes so you don’t get injured in your training. 

2. Start with one speed workout a week. Although speed workouts can be intoxicating and they offer many benefits, you want to start gradually, with just one speed workout a week, and if that goes well, you can add more speed workouts down the line. 

3. Pick a speed workout. Start with a simple one and you can add to it later by adding more repeats or making the speed distance a little longer.

4. Calculate your goal pace. If you are just starting out with speed workouts or haven’t raced yet, you may not have a goal pace in mind. In this case, you can go by your effort level and record your times as you go to get an idea of where you are at now and an attainable goal time. Basically, during speed workouts, you want to stay consistent. So you want your effort level to be hard but not all-out, as you will need to repeat the speed for each interval. It is better to get a little faster each interval than to get slower, so don’t start out too fast. 

5. Record your results. One of the most rewarding things about speed training is being able to track your results and see your progress. Record your speed training results. 

How to Find a Personal Trainer

To start, look at local gyms and fitness centers. They usually have their own trainers who work there. Trainers at gyms are often more affordable than trainers who work independently. 

You can search online. Use local business review sites to find highly rated trainers in your area.

Asking friends or family members is a great way to find a personal trainer you're likely to get along with. Find out if anyone you know has had a great experience with a coach in your area. You can also ask people who belong to your gym for recommendations or references for the personal trainers there.

Sources:

Masterclass

Brian MAC

ISSA

Sport Science Insider

Runstreet

Feel Peak

Run for Good

WebMD

Human Kinetics

 

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