SPEED RACER
Mechanical adjustments to pick up the pace.
Sometimes runners feel the need for speed. Some want to run faster to beat an opponent, catch an opponent or avoid being caught. Athletes of all ages and abilities try a number of exercises in an attempt to get faster. They will lift weights for hours, jump on and off boxes, and do drill after drill, but very few focus on the one area that can actually produce immediate results…running mechanics.
Some athletes are born faster than others, and not every runner will have world-class speed regardless of the amount of training or instruction. Still, nearly every athlete can improve their speed. Once running mechanics (or form) are tweaked, improving strength and power through conditioning will have greater benefit. One simple way to improve form is to use the method developed by Vern Gambetta, a renowned athletic trainer. The PAL (posture, arms, legs) system refers to the order in which corrections are made.
Posture starts with using the core muscles to keep the body still during running. Twisting of the body, bobbing up and down or other excess body (trunk) movement decreases running efficiency, as the legs and arms need a solid base off of which to move. Core stability is the first step in gaining speed. Weak core muscles or poor control of the core muscles is like wearing roller skates and trying to push someone.
Without a solid foundation, the legs cannot generate power onto the ground. Exercises like the plank (forward and side lying) can help strengthen the muscle. To do the plank, lie on your stomach on the floor. Put your elbows under your shoulders and dig your toes into the floor, like you would for a push-up. Lift the body onto the elbows so the body weight is supported by the elbows and feet alone. Keep the body straight and still as if you are pretending to be a coffee table.
Once posture is stable and strong, you can consider your arm action. Proper arm movement can increase running speed by as much as 5-10 percent. Arms should be held with a 90-degree angle at the elbow and swing at the shoulders. Most athletes have little difficulty with moving the elbow up and forward, but balancing that movement with backward motion is difficult. One of the most difficult things for runners to work on is pulling the elbow back behind the body as far as the opposite arm moves forward. Stretching the shoulder by pulling the arms together and behind the back can improve flexibility. Throughout the forward and backward movement, the elbows should be kept at 90 degrees.
Finally, move onto the legs. Ideally, the knees should bend enough during the swing-through phase to bring the heels above knee level. The more the knee bends, the easier it is to swing it quickly though to prepare for connecting the foot with the ground on the next step. Legs should make fast circular motions with minimal noise at impact as feet hit the ground. It should feel as if you’re riding downhill on a bicycle and keeping up with the pedals. The faster the athlete can get each foot on and off the ground, the greater the speed.
By making form efficient, you can maximize the natural speed you already have. Athletes, run well, run right, and run fast!
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