Speed Workout

This speed workout video was shot in June before we departed on our world tour. I was doing some 250 yard sprints on the track and some 6-10 second incline sprints up the Ringling Bridge.

Our three general points on speed at www.OneMileRunner.com

  1. Body stays erect for maximum knee lift and to allow the trunk to stabilize and brace
  2. Bent arms move from the shoulder, but without further flexion from the elbows
  3. Mid-foot strike – striking the ground with the heel first is like putting on the “brakes”.

This style of running promotes stiffness throughout your body. This is what enables you to be fast and diminish your time on the ground. Many running coaches talk about staying “relaxed.” I am not sure what this means for form. Relaxation in my form promotes more sinking of my heels, more flexion from my elbows, and a lack of bracing in my trunk. Stiffness in my trunk and mid-foot landing propels me down the mile course optimizing my efforts for speed.

See what it feels like to stiffen your entire trunk when sprinting. Try a mid-foot strike if you have not before. Experiment with your arm movement to give you the best rhythm, balance, and power possible. And most all, enjoy what your body feels like when going fast – one of the best feelings in the world.

Posted in Author - David O'Meara, Topic - Biomechanics, Topic - Training.

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