“Speed is innate, it cannot be increased.” “Either you have speed or you don’t.” Many coaches and athletes believe in these statements, but practice has shown that speed can be improved. It is done in two ways.
- Improving technique (running form), and
- Improving your physical qualities such as strength, flexibility and power as they are used in running.
In my experiences working with runners, I have found that when you improve both of these factors, it is relatively easy to knock tenths off your 40 and 100 yard sprint times and minutes off long distance runs. Improving your technique and physical abilities increases stride length (the distance you cover in one stride) and stride frequency (number of strides per unit of time), the key components of speed. This is done most effectively by executing specialized exercises that duplicate exactly what occurs in each running stride.
Special exercises that improve technique mainly increase stride length while special exercises which increase strength, flexibility and speed-strength will increase both stride length and frequency. When doing running specific exercises to improve your technique and physical abilities you will see an immediate and dramatic effect on your running. Coaches and athletes may say that the exercises they do are specific to running, but they usually mean doing an exercise that involves the muscles that are used in running. However, specificity means much more.
In this article, the specialized strength exercises fulfill the following criteria:
- The exercises duplicate exactly a portion of the total running stride
- The exercise develops strength in the same range of motion as is used in a key action of running stride
To illustrate, many runners do an exercise called high knees, or thigh lifts to strengthen the hip flexor muscles to bring the swing leg thigh forward/upward. Thus doing drills such as high knees or raising the thigh upward against resistance are effective in strengthening the hip flexor muscles. However, in running and especially in sprinting, the hip flexor muscles contract powerfully when the leg is behind the body, not under the body as it is in the high knees exercise. The muscle action is needed to drive the thigh forward, not upward. In essence, as the support leg executes the push-off, the swing leg is driven forward forcefully to create greater running speed. When the thigh passes the vertical position, (i.e., when it is directly under the body) the hip flexor muscles relax and the thigh movement continues on momentum. The more forceful the initial contractions the higher the thigh will rise. Thus, in sprinting the thigh rises about 70-80° from the vertical and in long distance running about 45°. Also, the forward swing leg thigh movement stops when it is in front of the body to allow the shin to whip forward. The hamstring muscles which contract eccentrically are responsible for stopping the thigh.
To duplicate the forward thigh action and the range of motion you must begin the hip flexor strength exercise with the leg well behind the body. From this position, the hip flexors contract very strongly to drive the thigh forward as quickly and as forcefully as possible. Going through this full range of motion helps to maintain and even increase your flexibility. Also, when there is exact duplication of the running technique, there is an immediate affect on your running.
From biomechanical analyses of many world class runners, I have created specialized exercises that duplicate exactly what occurs in each key joint action of the running stride. Most of these exercises can be done in a gym using free weights or at home or on the track with rubber tubing. Some of the key strength exercises are as follows:
1. Heel Raises – To duplicate ankle joint extension, the main action in the push-off, do heel raises. Execute on a calf raise machine. Keep the legs straight and lower the heels until you feel a stretch in the Achilles’ tendon. Then rise up as high as possible and hold for one to two seconds. Lower the heels and repeat going through a full range of motion or each repetition.
2. The Half to 3/4 Squat. This exercise is needed to strengthen the anterior thigh (quadriceps) muscles to prevent excessive up and down movements during the support phase. The squat can be done with a barbell on the shoulders or dumbbells in the hands. Stand with your feet approximately hip width apart with your toes pointed straight ahead or turned out slightly. Flex your knees and slowly lower the body into the squat position. Keep your heels in contact with the floor as you incline the trunk forward while maintaining the normal (slightly arched) position of the spine. After reaching the bottom position, hold for 2 seconds and then reverse directions by forcefully extending your legs. For greater tension on the Achilles’ tendon and for more body balance do the squat wearing Jump Soles.
3. The Lunge. This exercise is needed to actively stretch the hip flexors to produce an increase in stride length and to strengthen the quadriceps. Assume a well-balanced position and when ready, step forward with a very long stride, keeping your trunk vertical. Upon touchdown, hold the vertical trunk position and then lower the upper body straight down. Your rear leg should remain straight but relaxed so that you feel a strong stretch of the rear leg hip flexors.
4. The Forward Knee Drive. This exercise is needed to duplicate the action of driving the swing leg thigh forward during the push-off. It is very important for increasing stride length and running speed. To execute, stand facing away from a low cable pulley, attach end to an ankle cuff or the swing leg. Stand far enough away from the pulley so that there is tension on the cable when the leg is behind the body. Stand erect and hold onto a stationary object to stabilize the upper body. When ready, drive the thigh forward, and at the same time bend the knee so that the shin remains basically parallel to the floor during the forward drive. The thigh should stop as it passes the vertical position. Do not drive the thigh to the level position. Maintain an erect body position during execution.
5. Pawback (Leg Pull-Back). This exercise is needed to execute the thigh pullback action which occurs prior to contact with the ground. The pawback action is needed to propel the upper body forward which gets your weight out in front of your support base prior to push-off. This action increases stride length and running speed. Execute on a high cable pulley by attaching the free end of the cable to the ankle of the leg to be exercised. Face the pulley but stand back from the point of attachment so that the cable is vertical when you raise the leg to a below parallel position. When ready, straighten the leg and pull down and back fairly vigorously. Contact on the ground should be on the whole foot or ball of the foot directly under the body. Balance your body in an erect, stable position during execution.
6. The Arm Drive . This exercise is needed to increase speed of the arm action to synchronize with the forward knee drive. Use a low cable pulley and hold the handle in the arm to be exercised. Stand facing away from the cable pulley as far as possible with the elbow raised high so that the arm is almost horizontal and the hand is down. When ready, keep the 90° angle in the elbow and drive the arm forward. Stop when the elbow passes the body. This exercise can also be done on an incline bench holding dumbbells in the hands.
7. Glute-Ham Gastroc Raise. This is the only exercise that strengthens the hamstring muscle and its’ tendons at the hip joint and at the knee joint in sequence. The strength gained gives you more power in the pawback action and runners who do this exercise regularly have rarely if ever experienced a hamstring injury. Execution is done on the Yessis Back Machine, also known as the Glute-Ham Machine. Assume a face-down position so that support is on the upper thighs when your feet are placed in support. Lower your upper body and pelvic girdle over the rounded seat. Raise your trunk from the hip joint with your back rigid and held in a slightly arched position. When your body forms a straight line from your head to your feet, keep your hip joint extensor muscles under contraction and then bend the knees. Keep raising your straight body (from your knees to your head) to approximately a 30? angle above the horizontal. Lower your body by straightening the legs and then flexing at the hips to return to the original position.
8. The Back Raise (Back Extension). This exercise is needed to strengthen the lower back muscles through the full range of motion in a very safe manner. It is the key to attaining and maintaining an erect trunk position while running as well as preventing lower back injury. To execute, the back raise is most conveniently and safely done on a Yessis Back Machine but you can also use a high sturdy table with an assistant. Lie face down over the curved seat of the machine so that when your feet are in support your entire pelvic girdle rests on the seat. Hang your upper trunk over the seat with your legs fully extended and kept straight at all times. Extend (straighten) your spine to raise the upper body until it is slightly higher than your legs (i.e., until there is a slight arch in the lower back.) After reaching the uppermost position, hold for one to two seconds and then return to the original position and repeat.
9. Reverse Trunk Twist. This exercise is needed to improve midsection flexibility and to strengthen the internal and external oblique abdominal muscles in a rotary action. The muscle strength is needed to stabilize the pelvis and shoulders in order to prevent upper body rotation when running. To execute, lie face up on the floor with the arms out to the sides so that your body forms the letter “T”. Keep the legs relatively straight or bent with the thighs at a 90° angle. Lower your legs to one side while continuing to hold the 90° angle in the hip joints. Touch the floor with the outside of your lower foot or knee while still keeping your shoulders and arms in full contact with the floor. Then raise the legs back up to the initial position and without stopping over to the opposite side until you touch the floor again. Repeat, alternating sides.
There are still other exercises that can be included here, but just doing these will make a significant difference in your running. For more information on specialized exercises for running, read “EXPLOSIVE RUNNING” by Dr. Michael Yessis.