Four Keys to Running Faster

Having coached high school sports for more than fifteen years now, I have encountered an endless string of athletes who complain about their speed. And, in the end, they all have the same question: can I run faster?

The answer to all of them is simple: yes. But I am careful to not say that they can all be fast. The term, which is essentially relative, fits each person, and I do think every person can improve his speed, but he may not be able to do so as much as the person next to him

Therefore, putting the obvious genetic factors aside, here are a few of the dynamics I consider when examining an athlete's speed performance on any given day.

1. Form: Bad form equals slower running. Some athletes are gifted with incredible speed, so they may get away with not having impeccable form. However, for most, spending time doing form drills will only make for a more fluent runner. Athletes who land on their heels, allow their arms to go across their chests, or permit tension to fill their hands or shoulders generally struggle to be efficient and to maximize their natural abilities. Not only will these athletes have difficulty increasing speed, but these form issues can also increase the likelihood of needless injuries.

2. Base level fitness: An athlete's aerobic base is critical to speed. Owning a high base lets the athlete perform at a greater level and intensity, thus permitting additional reps and intervals, which conversely impact speed. Running longer will build a base to allow you to have more during the speed training sessions.

3. Body composition: The body requires fats to survive and remain healthy. However, non-essential fats that generate excess weight obviously affect speed. The excess weight influences everything, and it can place undue stress on nearly all body parts. Athletes need to be counseled on how to construct a healthy diet that is balanced, and they need to learn the differences between good and bad fat.

4. Core: Related to the discussion above on excess weight, as the body primarily carries the extra pounds in the midsection, the idea of a strong core, one that stabilizes the body, is critical when seeing an increase in individual speed. Blending in core work on a daily basis allows for an athlete to strengthen the center of the body, a place from which all real motion begins. Without a solid midsection, including the front, back, and sides, an athlete can't generate the movement, both in strength and endurance, required to move quickly.

Source:

Livestrong.com