When casually walking, do you constantly find yourself outpacing those around you? Are you nipping at their heels and waiting for your chance to go past them? And when you’re playing tennis or badminton, are you known for being speedy on the court?

How fast a human moves depends on all sorts of factors. While training and environmental factors matter, genetics can be part of the mix, too. An AncestryDNA^® + Traits test can show whether you have the genetic markers that influence your speed.

The Benefits of Speed Training to Get Faster

Speed refers to how quickly you move your body, whether you’re running to catch a bus, chasing your toddler at the park, or cycling down the road. Whether or not your genetics make you naturally faster or slower with movement activities, training to improve your speed can increase your productivity and performance. Speed training for an athlete, such as a sprinter, may translate to faster times. If you’re an emergency technician, training to improve speed in setting up equipment could mean quicker interventions. And if you’re elderly, building up to a speed walking routine may improve brain health.

Everyone's journey to improved speed looks a little different depending on their end goals. For example, a sprinter may prioritise lower-body exercises that help them push their body forward faster. A swimmer or rower may prioritise upper body strength. But most training regimens are likely to include:

• Speed workouts like strides, tempo runs, or intervals
• Strength training, such as lifting weights
• Cardiovascular exercise, sometimes called aerobic fitness
• Form and technique practice

Collectively, this training helps prime your body to move at a quicker pace. This is because these practices require the body’s improved “recruitment” or engagement of fast-twitch muscle fibres, which allow for explosive movements.

Genetics, Speed, and Sport Performance

Some people have what's commonly called the “sprinter gene,” which is a functional version of the ACTN3 gene. ACTN3 helps produce the fast-twitch fibres necessary for high-intensity bursts of speed or power. Other versions of this gene, such as ACTN3 R577X, may inhibit your ability to produce fast-twitch fibres.

AncestryDNA^® scientists, seeking to expand our understanding of genetics and speed, asked over 240,000 people, “When participating in sport, how naturally fast are you? (Think of sports where you race others, like running, swimming, and rowing.)” By comparing responses to their genetic makeup, the AncestryDNA team discovered 623 DNA markers connected to being fast.

The scientists also calculated a polygenic risk score, which allows them to see if you have a genetic inclination towards quickness. Having the genetic markers associated with speed doesn’t mean you’ll automatically be the fastest person, although it might give you a slight advantage. Training is the primary factor determining your speed. In fact, only about 10% of the variation in speed can be explained by differences in genetics. Most of the variation comes from differences in practice. Someone who practises more, even if they don’t have the associated genetic markers, will likely be quicker.

What Else Influences the Ability to Develop a Fast Pace?

Beyond genetics and speed training, a range of other factors can affect your ability to be speedy or improve your speed in sport and other activities.

• Cardiovascular endurance determines how efficiently your heart and lungs can keep your body supplied with oxygen while exercising. The more efficient your body is, the more you can maintain medium- and high-intensity workouts or bursts of speed.
• The physical strength of both your muscles and connective tissues play a role in your speediness, especially if you’re trying to get faster.
• Extreme temperatures or high altitudes—especially if you’re not acclimatised to them—can impact your ability to move faster.
• Time constraints may also impinge upon your goal of becoming faster, especially if it’s hard to devote consistent or sufficient time toward a speed training program.

Interesting Facts About Speed and Sport

When's the last time you looked at the bottom of your feet? If you're training for speed, you might want to. The shape of your foot can actually impact how you run. In particular, how your foot arches affects how your body absorbs the shock when your foot hits the ground while running. Flatter feet can cause overpronation, which causes feet to flatten further and strains your feet's muscles, ligaments, and tendons. Higher arches are associated with better sprinting performance and balance.

Want to know if your DNA gives you a boost of speed? You'll find out with an AncestryDNA^® + Traits test. If you've already taken one, your results are ready to view with your Ancestry^® membership.

 

References

“Building athletic speed, agility and quickness with the NASM-PES.” National Academy of Sports Medicine. Accessed August 7, 2024. https://blog.nasm.org/fitness/building-athletic-speed-agility-and-quickness-with-the-nasm-pes.

“Cardiovascular Endurance.” Cleveland Clinic. Accessed August 7, 2024. https://my.clevelandclinic.org/health/articles/24754-cardiovascular-endurance.

Eihara, Yuuri, Kenji Takao, et al. “Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis.” Sports Medicine - Open. November 12, 2022. https://doi.org/10.1186/s40798-022-00511-1.

Mahaffey, Kinsey. “Why Should Runners Add Strength Training?” National Academy of Sports Medicine. Accessed August 7, 2024. https://blog.nasm.org/why-should-runners-add-strength-training.

Mallett, George. “The benefits and limits of speed training for endurance runners.” World Athletics. August 27, 2022. https://worldathletics.org/personal-best/performance/speed-training-endurance-runners-benefits-limits.

“Overpronation.” Cleveland Clinic. Accessed August 7, 2024. https://my.clevelandclinic.org/health/diseases/22474-overpronation.

Quan, M., P. Xun, R. Wang, K. He, and P. Chen, P. “Walking pace and the risk of stroke: A meta-analysis of prospective cohort studies.” Journal of Sport and Health Science. December 2020. https://doi.org/10.1016/j.jshs.2019.09.005.

Suga, Tadashi, Msafumi Terada, et al. “Calcaneus height is a key morphological factor of sprint performance in sprinters.” Scientific Reports. September 22, 2020. doi:10.1038/s41598-020-72388-7.

Yamano, S., D. Eto, A. Hiraga, and H. Miyata. “Recruitment pattern of muscle fibre type during high intensity exercise (60-100% VO2max) in thoroughbred horses.” Research in Veterinary Science. February 2006. doi:10.1016/j.rvsc.2005.04.006.