QUESTION: My son is naturally quite a fast runner and wants to be a sprinter. You have often discussed how to run long distances better, but you have never said much about speed. Would you please say something in your column about running fast? Thank you.
ANSWER: I am taking some ideas about running faster from an article by Tom Tellez in a newsletter for athletes published by Excel Sports Science Inc. (The Pursuit of Excellence, Vol. 4, No. 2.) Tellez listed three factors that determine running speed - stride frequency, stride length and anaerobic endurance. According to him, all three of these factors can be improved.Stride frequency. Although basically an inherited ability related to muscle fiber type, stride frequency can be improved by focusing on correct biomechanical techniques. Alberto Salazar is probably the best example of someone whose "ungainly form" was improved to make him an outstanding runner. It may be necessary for a coach to watch your son to be sure that he runs without wasted motion. A low kick-back with the heel and overstriding are examples of problems that can be helped in terms of stride frequency.
Stride length. The basic rule for stride length is that the legs are strongest when they are pushing, not pulling. Although a long stride length is helpful, when a runner overstrides he or she must wait until the body's center of gravity passes over the foot to begin the pushing action. Ideally, the foot should strike with the lower leg at a 90-degree angle to the ground. If the foot comes down ahead of this point, the result is a braking action.
Building strength in the running muscles can help increase stride length without needing to reach ahead of the center of gravity. Increasing flexibility will also allow an increase in stride length. Both body size and leg length determine the ideal stride length for each individual, but training can optimize anyone's stride length.
Anaerobic endurance. Studies show that maximum speed in a 100-meter dash is reached at about 60 meters. Fighting to increase speed after this point can actually be detrimental to speed. All else being equal, the deciding factor in a race may be the ability to keep going after reaching full speed, and this is related to the ability to supply energy to the muscles at high levels of work, or anaerobic capacity. Speed work or short interval training is the best way to develop anaerobic capacity.
There are several specific training tips for sprinters in addition to the above ideas:
1. At the start of a spring race, focus on pushing downward and backward to set the body in motion fast.
2. Bring the foot off the ground by flexing the knee so the foot is close to the buttocks during the recovery phase of the stride.
3. Avoid excessive plantar-flexing at the ankle, which slows the speed of the leg during the recovery phase.
4. Lean slightly forward relative to the ground, but don't bend the trunk forward because this may restrict hip flexion and cut stride length.
5. Avoid overstriding or reaching too far forward as you run.
6. Keep shoulders relaxed and square to the direction of the run. Let the arms swing from the shoulder joint and keep the elbows close to the body.
7. Run relaxed. Relaxation helps coordinate the total body effort for greatest efficiency.