How to increase speed in athletics: we offer 5 exercises

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The goal of every self-respecting athlete, of course, is to improve their sports results. Athletics is an activity closely related to the origins of the human movement, and therefore always very practiced, but also quite difficult. Thus, there are never too many tricks that allow you to run faster.

Let’s take a look at how to increase speed in athletics with some helpful workout tips: here are 5 exercises. How the month of your birth can affect your athletic ability, read on this resource.

The importance of running endurance

Resistance is a factor that greatly affects speed and the ability to maintain it at a high and constant level. In athletics, speed uses the anaerobic mechanism of lactic acid. Therefore, improvement in resistance and speed depends on the ability of the nervous system to provide the necessary stimuli for muscle contractions. The most effective training for stimulating this mechanism is based primarily on the repetition of shots for both short and long distances.

5 Useful Exercises to Increase Speed in Athletics

Short sprints. Perform them for 30 meters, starting with blocks. This type of exercise will help stimulate your ability to accelerate.

Progressive sprints. They must be performed at distances at least twice as long as the previous ones, and therefore over 60 meters. These progressive sprints will allow you to maintain a high level of speed. You can also experiment with variations of the stride structure.

100m sprint. Start standing with blocks and run 100 meters, paying attention to your acceleration and pace.
miss. The speed workout also includes specific exercises for the important knee area. For this purpose, a skip or kick, simple and reverse, will be useful. You do it by raising your knees alternately until they reach the level of your chest. Progress is the motto: start at a slow pace and only gradually increase the speed. Do at least 3 sets of 10 reps. Recover with a dynamic run stretch and continue with reverse and alternating jumps, kicking your legs back as if touching your glutes.
Uphill workout. To increase your speed in athletics, you can perform special exercises by running a distance of at least 200 meters on an incline. This exercise will make you stronger because by increasing your lactate threshold, you will also run faster. However, before doing uphill reps, start your workout by warming up for at least 15 minutes. More experienced runners can start with 5-10 reps.
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