The Speed Dilema

Let’s challenge several training theories regarding speed training and apply sound scientific research and principles of human locomotion to explain why there is a need to change the way we train athletes to improve speed.

Philosophies, influences and reasons why we should consider changing our attitude.

Speed Coaching Philosophy

Do as little as needed, not as much as possible. There is simply a lot of bad information out there! It is important that we encourage athletes to work significantly fewer hours while improving at a faster pace than other methods.

One of the main reasons for shortening workouts is the reduction of exposure to injury. The more the athlete is subjected to high level physical activity the greater the probability of injury, on or off the competition arena.

Reasons for change

Making an athlete stronger in relation to their bodyweight would make them run more efficiently. Most coaches assume that adding 5-7kg of muscle would be a good trade off for significantly more strength. In essence, the athlete would be able to “push off” the ground with more force, increase their stride length and stride rate. This thinking also assumes that Speed= Stride Length x Stride Frequency.

This is not true…according to a study conducted by physiologist Dr. Peter Weyand of Harvard’s Medical School, “Faster top running speeds are achieved with greater ground forces not more rapid leg movements.” The key to faster sprinting is increased mass specific force.

Important Research

The secret to faster running is based on the concept of mass-specific force, as noted in the Weyand study. The research showed that the commonly used equation…

…Speed=Stride Length x Stride Frequency…

…did not address the main factor in high speed running.

The study provided a more accurate, though odd looking, equation:

Speed= Freqstep x Favge /Wb x Lc.

What it means is that during constant-speed running, the distance travelled between steps is determined by the product of the average mass-specific force applied to oppose gravity during foot-ground contact and the forward distance the body moves during this contact period.

This equation is counter to the commonly held belief that active push-off occurs at the end of stance time; that strength in relation to bodyweight is a factor in producing force during active push-off, that faster runners swing their legs faster (turn-over rate); that horizontal force application is dominant. None of the foregoing is true.

Improving mass specific force.

Mass-specific force is force (relative to the runners mass) applied to the ground in opposition to gravity, ie vertically NOT horizontally. Ground reaction force plates show that maximum force peaks just prior to midway through the stance time. There is no way to get around that fact! What’s being measured is force created by the runner as a falling body…pure physics.

If “active push-off” did occur, then force plates would show the runner applying force at the end of the stance time, but virtually no force appears at that point! The force the runner applies to the ground is to oppose the effect of gravity. For example, if you jumped off a 1.5m box, you would naturally bend your knees to absorb the shock. The amount of knee bend affects the amount of elastic energy your body can utilize for locomotion. It also dictates ground contact time. More strength allows minimization of knee bend (plus some extra bonuses) thereby reducing ground contact time and increasing running speed.

Increasing strength without increasing mass maximizes the whole process because mass is an integral part of the force created at ground contact and the force you need to apply to oppose it.

Proper run speed training methods eliminate the effects of using a modified bodybuilding routine (where mass IS necessary).

Strength training to improve the physiological mechanisms responsible for running faster?

Increasing mass-specific force reduces ground contact time as well as maximizing the runner’s use of elastic recoil created from an eccentric stretch as the runner’s mass passes over the grounded foot. Elastic recoil drives the runners leg back into the air in the same way that a “super ball” thrown into the ground recoils back into air (without the need of coaching, I might add!) The effect on the runner is increased knee height. That renders high knee drills as redundant at best.

As the runner increases top end speed, they also increase wind effect. Any sprinter running on a windless day will create wind effect. An elite sprinter can create wind in excess of 40 kilometers. The natural response when walking into a headwind is to lean forward to “cut through” the wind. The sprinter does the same when running, naturally. Is it worth spending training time for a non-elite sprinter to lean at the same angle as an elite sprinter? Not if you do as little as needed, not as much as possible. Bottom line; increase mass-specific force (vertical force) and keep bodyweight relatively light.

Author Barry Ross ~ bearpowered.com