Speed Is Power, But It’s Not Everything:
The power equation is one of the most important equations in sport science. If you want to win a race or compete at your best level, then you need to have fast reflexes and good reaction time. However, if you don’t have quickness and strength, then it will be difficult for you to run faster than others around you.
In order to understand how speed works, you must first know what speed is. Speed refers to the ability of an athlete to move quickly from point A to point B. So, if you are running away from someone chasing you, then your speed would be very high because you could easily outrun them. On the other hand, if you are trying to catch up with someone, then your speed would be low because you would not be able to keep up with them.
Another way of looking at it is that speed is simply the distance traveled per unit time. For example, if I ran 100 meters in 10 seconds and then jumped over a fence and landed on my feet after only one second, then my speed was 1 meter/10 seconds = 0.1 meters/second. If I was chasing someone and they were running away from me, my speed would be equal to the speed at which they are running away. You can see that in both cases my speed was low because I didn’t cover much distance in one second.
The opposite of speed is power, which is the amount of work done per unit time. So, if we go back to the example above where I jumped over a fence then my power would be 0.1 meters/10 seconds, which equals 0.01 meters/second. What this means is that I covered more distance in one second when I jumped the fence compared to the speed at which I could run when I was running away from someone.
Now that we have a basic understanding of speed and power, it is easier for us to understand why speed is important in sports and life in general. Take a 100 meter sprint for example. You can run at top speed for the duration of the race, or you can speed up in the final stretch and try to beat your opponents. This is where “burst” speed comes in; this refers to the ability of an athlete to accelerate in a short period of time. The importance of burst speed is that it enables you to win races even if you don’t have the highest top speed.
As you can see, speed is a very important factor when it comes to sports performance. The faster you are, the more likely you are to succeed. This is why athletes train hard and do everything they can in order to become faster.
Now that you have a basic understanding of what speed is and why it’s important, let’s talk about how you can train to become faster. Before you train, it is best if you find what your top speed is and how long it takes you to reach that speed. For this, you will need a 200 meter track and a stop watch. Warm up by jogging for 5 minutes and then run as fast as you can around the track in one lap (this should be close to 60 seconds). When you have finished, walk around the track for one minute and then run again; try to match your first time.
Do this a few more times and then take note of how long it takes you to run one lap.
Now that you have done this it is time to find your top speed. Warm up again, jog for 5 minutes followed by some stretching, and then run as fast as you can in 60 seconds. When you finish walking for a minute, run again; try to match your first time. Do this a few more times and then take note of your average top speed. To get your speed in meters per second, just multiply your time by 0.02777.
This is a little bit complicated, so it’s best if you use our Speed Calculator to do the math for you.
After you have found your top speed, it’s time to train. The first type of training is called interval training; this involves running at your maximum speed followed by a short rest period. This will help increase your anaerobic capacity and your top speed. The best way to do this is to run intervals on a track; you should run as fast as you can for 200 meters, walk or jog recover for 100 meters, and then run again. The amount of time you walk or jog and the amount of time you run should increase as your fitness level improves.
For example, you could run 30 seconds, walk or jog 90 seconds, and repeat this 8 times. This would make up a total of 400 meters.
The second type of training involves endurance running, which will help improve your aerobic capacity and your ability to run for longer periods of time. For this training you need to run a longer distance; for example, you could run 3 kilometers and then walk or jog 1 kilometer, and repeat this 7 more times. This is quite a good distance to train as it’s not too long and not too short. You should also try to run these 3 kilometers a little faster every time you train.
Now that you know how to train, go out there and get running! This is the basic foundation of all sports; the better your fitness level, the higher your performance.
Always consult your doctor before beginning any exercise program.
Now that you know how to train for speed, check out HOW TO BE A HACKER ~ PART 1.
Check back soon for more tips to help you reach your full potential.
Sources & references used in this article:
“It’s Important, but It’s Not Everything”: Practitioners’ Use, Analysis and Perceptions of Fitness Testing in Academy Rugby League by S McCormack, B Jones, S Scantlebury, D Rotheram… – Sports, 2020 – mdpi.com
Everything you need to know about 5G by A Nordrum, K Clark – IEEE Spectrum, 2017 – slt.co
Big bet behind Intel comeback: In chips, speed isn’t everything by D Clark – Wall Street Journal, 2003 – people.wku.edu