Speed 101: The Basics
by John TenBroeck
Probably most of us want to run faster. But what does that mean? For some it’s average speed – running a distance at a faster tempo. For others it’s the technique of passing other runners efficiently when you want or need to do so. It can also mean having the controlled acceleration to get away from a crowded starting line or perhaps finishing a race with a good kick. This series of articles will take you through Speed 101: The Basics. No tests or texts, just a series of things to think about if you want to run faster.
We runners have about five legitimate ways to run faster – run downhill, run downwind, draft (follow very closely) runners in front of us, increase stride length, or increase stride frequency. The first two are “iffy” solutions. What happens when you have to go uphill or upwind? What you might learn here can even improve your speed in less than ideal conditions or terrain. Drafting works but only if the runner in front of you doesn’t object. Of course, it’s only fair that you lead some also and let that person draft off you part of the time.
That leaves us with increased stride length and/or frequency as the most attainable methods for bettering speed. Next time we’ll see what longer and/or faster strides can do for you. In future articles, let’s look at a runner’s four (or more) basic paces, the relationship of form to speed, and how to start, pass, and finish faster.
Speed 101: Striding Faster and Farther
As mentioned in the previous article, increasing stride length and/or tempo are the two most practical ways to run faster. Let me start with an example of the need to have optimum tempo and stride length. In 1969 or 1970, Coach Jimmy Carnes recruited a New Jersey sprinter to run at the University of Florida. The lad, Cary, had great leg speed but was taking far too many steps for a given distance. Even the shorter sprinters on the team were taking about 8 to10% fewer steps in a 100 yard dash.
We knew Cary had potential because he could move his legs faster than the other sprinters and had great reaction time at the start. But Cary lagged behind them in time trials and workouts. His short steps caused him to spend more time on the ground – thus, a friction or braking effect.
Cary became my project. Several days each week, I worked with him on stretching and (for him) over-striding. We had to get his muscle memory used to stepping farther without losing the good turnover rate. Fortunately the hard work paid off and Cary recorded several times later in the spring that qualified him for a good seeding in the SEC outdoor meet.
So what does a young sprinter 35 years ago have to do with us older long distance runners? The technique is the same – get your stride to its optimum length and use a turnover rate appropriate for the distance you are running. Optimum length means to reach out with your lead leg in front of your body but with the actual foot strike occurring somewhat under your body. If your foot strike is too far in front, you put on the brakes. If it’s too far back, you’ll fall on your face.
Some coaches have measured turnover rate and state that it’s just a little faster for sprinters than for distance runners. It surely seems as if sprinters are moving their legs a lot faster, but apparently they are making up for only moderate leg speed increases with significantly longer steps.
A lot of us distance runners forget about the part of our stride after our foot hits the ground. We keep our back kick too low. As our heels comes closer to our fannies, we can pull those knees through faster for the next step – it’s simple physics. We don’t need to be kicking our own butts but getting the heels up in back is a lot better than the low-foot, slow-foot shuffle.
This only works well if you practice it. The old adage “Practice Makes Perfect” is a bunch of bull snort. . “Practice Makes Permanent” is the real truth. What you practice is most likely how you perform. So let’s get out and practice good stride length, good heel kick, and good turnover rate.
Getting in the Right Gear
Some of us are basically two speed runners – slow and slower. But to be successful we need to have at least three speeds – slow, medium, and fast. Like a car, we need to change from one speed to another efficiently and effectively. Granted, some cars have manual transmissions and some have automatics. With automatics, we hardly notice the gear changes but they do change. Our pace changes should be just as smooth.
In last month’s article (which I hope you remember a little) we learned or were reminded that speed is primarily a function of stride length and turnover or tempo. Thus, at lower speed your stride length may be a little shorter and your tempo a little slower than at a higher speed.
Now for the speeds – slow, medium, and fast. Slow is a pace at which you would probably run a long run, medium is a race pace, and a fast pace is for those “special occasions”. Special occasions include breaking out from a crowded start, emphatically passing another runner, breaking away from the pack, and your finishing kick. Another special occasion is a track race of maybe 600 meters or shorter.
Obviously the medium speed (or race pace) is the most variable because you probably don’t keep the same pace no matter what the race distance is. Golly, I’d could have run a sub-2 hour marathon based on my best collegiate mile or two mile times. I wish!
The slow speed is not a low foot, slow foot shuffle jog. Don’t even use that if you’re in the back of the pack at a crowded marathon start. You’re going to be better off if you walk fast to keep up with the shufflers, then use your slow pace when you can until you have the room to get into race pace.
Your fast pace is not all out. Even the best Olympic sprinters can only run at top speed for a maximum of 50-55 meters. Let’s think about 90% or a little less of top end.
Here’s an exercise that can help you develop those different speeds and it does some cardiovascular and muscle memory training too. Find a spot of about 120 yards long – preferably on grass. Football field sidelines are great for this. Mark off five 20 yard segments (goal line - 20, 20 - 40, 40 - 40, 40 - 20, and 20 - goal line). Then mark a ten yard segment past each goal line. Hmm – the end line works well.
Start at one end line and walk to the goal line, smoothly transition into a slow pace to the 20, a medium pace to the 40, and a fast pace to the next 40. Then drop to medium pace for 20 yards and slow pace for the following 20 yards to the goal line. Walk from the goal line to the end line, do a U turn and repeat: walk-slow-medium-fast-medium-slow-walk. Ad infinitum. Actually only do a few of these your first time. Slowly build up until you do about ten field lengths. The keys are smooth transition and a noticeable change in speed each segment. By the way, don’t stomp on the brakes when you slow down or stop. It could be painful, so be smooth.
All that being said, it’s easier experienced to be remembered. So come to the Bolles Track on Wednesday December 8th at 6 p.m. for demonstrations and practice. If you’re there, you can also learn some cool exercises to strengthen your speed muscles and get that muscle memory adjusted.
Running Form – Does It Make a Difference?
In at least three running magazines during the past year, respected coaches/trainers have posited that running form probably doesn’t matter as far as the speed that a distance runner has. They cite runners who have less than “perfect” form but who still admirably succeed. They add that even with form improvements those runners have reached their limits.
I disagree with them based on my experience as a runner and a coach. However, just in case they are right, I know that your capacity to do the kinds of workouts that increase speed will be significantly improved if you use good form.
So what is good form? It basically is getting your body to move in the most efficient manner that propels you forward. Therefore, side-to-side and up-and-down motions that aren’t directed toward forward progress are hindering you by using your energy to counterproductive ends.
Thus, your arms legs, and feet need to move forward. There needs to be appropriate knee lift in front and heel lift in back. Remember the three “B”s of good form – Butt, Belly breathing, and Big toe.
Your butt needs to be underneath your body as you run – not stuck out behind. (If you can get it in front of your body, you have a future as a contortionist.) When you breathe, your belly, really your diaphragm, needs to expand more than your chest. That gives you more lung capacity. Push off your big toe. That keeps your feet more in a straight line and moving forward. Toeing –in and toeing-out when your feet hit will significantly shorten your stride.
Make good form work for you as you run for speed or for endurance.
(John TenBroeck is an RRCA certified running coach. He has been a runner since 1952 and coached at Raines HS, the University of Florida, Team in Training, Galloway Marathon Training, and private sessions.)