[FONT=Arial,Helvetica]February 1, 2000
[FONT=Arial,Helvetica]For the Washington Running Report[/FONT]
[FONT=arial,helvetica,sans-serif]FACT: As a runner gets faster, the stride length shortens. Of course, this means that the secret to running faster is to turn the legs over faster - to teach them to move to a faster cadence. Research continues to show that a shorter stride is more efficient, and that when runners err, they tend to over-stride. In my experience, the shortening of only an inch or less can often relax the hamstring and other muscles; a resilient muscle can respond quicker, enabling the legs to go through the motion quicker. Most of you will run faster - with less effort.
[FONT=arial,helvetica,sans-serif]The Workout [/FONT]
Do a series of one minute accelerations. At first only 3-4. Gradually build up to 8-12. Don't try to spring. Running all- out often causes injury. In the more gradual acceleration, you're teaching yourself how to run faster - without significantly increasing effort. On each of these, count as you did in the warm-up for the full minute - as one of your feet touches.
Don't let this become a gut-wrenching, speed workout. You're teaching yourself to glide at a quicker pace. This allows you to run faster with less effort - and decreased chance of injury.
Print this page The Sprints (100M-400M)
Sprinting is fun. Sprinting is the art of running fast. The object is to run as fast as possible while starting from being as still as possible. Power and coordination are the essential ingredients in the production of speed. Coordination can be improved through practicing good running mechanics. Speed is mostly an inherent factor; however, both coordination and speed can be improved through proper training
. Even though sprinting involves all-out effort, pacing oneself in order to evenly distribute the expenditure of energy is essential. Sprinting can be broken down into four phases: the start, acceleration, maintaining momentum, and the finish.
Speed, conditioning & rehabilitation coach
Whether you run to keep fit, compete at the Olympics or participate at any level in a multidirectional ball sport you can always improve your running and sprinting technique.
Running well and running fast is a skill, not something you were born with. And just like any other skill it can be taught.
Are you running efficiently?
Some of the most obvious weaknesses I see in runners and joggers are:
1. Bouncing up and down too much
2. Over striding
3. Not using their hamstrings enough
4. Landing on feet too heavily
5. Breaking action on landing
6. Not using arms
7. Twist midriff side to side while running
8. The head and upper body are bent forward
9. Jogging slower than you could walk!
Most joggers and runners are biomechanically inefficient because their running technique is poor.
They don't use the necessary body parts efficiently so when they are supposed to be enjoying themselves they are instead suffering pain.
So how can you run faster, more efficiently and avoid injury?
The nervous, muscular, skeletal and cardiovascular systems of our body are all involved when we run.
They all combine to create the neuromuscular and neuromechanical systems.
We can improve the biomechanical movements for runners by teaching the body and the mind the correct motor patterns.
When you want to change a movement in your body it needs to be stored in your muscle memory so you can repeat without thinking, particularly when you are tired.
When you perform a motion the body sends messages to the brain in a certain sequence.
To create a permanent map in your brain and nervous system you need to repeat this motion many times until it is ingrained in your muscles and your brain.
Learn To Run Faster Now: 6 Quick Fixes
Posted Thursday, October 6, 2005
Contributed by: SGT Michael Volkin, author of The Ultimate Basic Training Guidebook
This is the second in a series about preparing for Boot Camp. Read the first article: "Prepare for Bootcamp."
Most Soldiers will tell you that running is the hardest portion of the physical fitness sessions in basic training. In basic training, everywhere you go, you will be in a hurry. Every other day, your morning physical training sessions will consist of a long run that only gets longer as the 9 weeks pass.
Running seems to be a natural movement to humans, which is why almost nobody bothers to learn how to run effectively. However, if you can apply a few simple techniques to your running style, the efficiency of your body movement can increase dramatically.