Overview
Improving sprint speed can be done by building muscle strength, improving muscular endurance, increasing neuromuscular ability, and increasing the physiological response of the muscles. Unfortunately, all of these will take more than two days of training for effective results. Fortunately, there is a way to improve running ability in only two days. This is done by improving running technique. By focusing on improving knee lift, leg drive, foot placement, body lean and arm motion, you can decrease the amount of fatigue and improve efficiency of your running muscles.
Improving Technique
Step 1
Lean forward when running. When starting, keeping a forward lean helps to generate force into the ground and improve acceleration. As you progress into running from acceleration, maintain a slight forward lean to allow proper force transition from you legs into the ground.
Step 2
Lift your knees in the recovery phase. By lifting your knees, you increase the amount of force you can generate.
Step 3
Point your toe slightly upward in the recovery phase. While lifting your knee make sure that your toe is pointed slightly upward. This helps reduce hamstring fatigue and improves force generating capacity.
Step 4
Alternate your arm swing with your running leg, so the right arm moves with the left leg and left arm with the right leg. Your arms act as a counterbalance, allowing the body to stay stable and increase the amount of force placed into the ground with each step.
Step 5
Pump your arms from your shoulders while keeping your elbows in a locked position. Bending at the elbow is a wasted motion and decreases running speed.
Step 6
Grasp the teacup with your hands. not literally, but imagine you are holding a teacup with your hands when running. hand tension has been shown to dictate tension of other muscles so keeping them in a loose but gripped position is the most effective.
Step 7
Keep your core tight. Your upper body can sway during running, so by keeping your abs and back muscles tight, you allow the majority of force to be generated into the ground.
Tips and Warnings
- Having a coach present is ideal but even a partner can monitor technique while you practice. Another key to focus on while practicing is driving the foot into the ground. Make sure that your foot stays within your center of gravity and act as if you are trying to break a board beneath your feet. During the race or event, focus on smooth running to incorporate all of these steps.
- Training technique is not a substitute for physical, running and strength training, but should be used in addition to other training. If you only have a day or two, then technique and race strategy are the best options for improving running speed.
About this Author
From the beautiful mountains of West Virginia, Chris DeMaria, aka Coach D, graduated with the highest honors from West Virginia University with a degree in exercise physiology. While completing his education, DeMaria interned within the Strength and Conditioning Department. Adding three years of college football coaching experience, DeMaria looks to combine his experience with his education to benefit everyone’s health and well-being.
