How To Increase Running Speed - By Doing Less!

Increase running speed tip: you just swing your legs faster - right? Well it seems obvious doesnt it but many runners in an attempt to run faster apply the wrong kind of effort for not much in return.

What about the fastest runners? What made Michael Johnson a world-beater? His upright running technique did not appear fast until we appreciated the distance between him and second place! To run faster do we emulate him? Many have tried and invariably failed. Does Johnson know something we don't?

Using The Right Kind Of Effort

The most common response to the thought to increase running speed is to put more effort into the stride. If the legs are already being over worked due to a less than efficient technique, the centre of the brain (motor cortex) that initiates the action has to send more impulses adding to the traffic in the feedback loop. We have the sensation that we are running quicker because of the increased effort, but are we using our energy efficiently?

When you want to increase running speed what do you need to do? Based on my experience of working with runners I would say confidently that much of the additional effort you put into running faster is actually working against you. Many effectively apply the brake preventing them from running faster because they stiffened up, pulled the head back, lift the shoulders and now require more effort just to maintain current pace. Your sense of effort can be misleading and habit will dictate what you think is appropriate.

Increase Running Speed The Scientific Way

As I said earlier to increase running speed you need to make your legs swing faster, it�s obvious isn�t it? Well perhaps there is more to it. A study at Harvard University titled: �Faster top running speeds are achieved with greater ground forces not more rapid leg movements� Weyand et al (2000) found that runners increase running speed not by repositioning their legs more rapidly in the air but by other means. Head of research, Peter Weyand explains:-

When you see someone running at top speed, his or her legs and arms are swinging all over the place. There is just not enough active muscle power available to account for all the motion you see taking place

So where does the force come from? To determine what limits top running speed, thirty-three runners of varied ability were monitored performing at different speeds. Surprisingly the amount of time taken to reposition the leg between steps (swing time) was approximately the same at top speed for all runners. The slowest runner�s swing time almost matched that of the 1996 Olympic 100 metre champion, Donovan Bailey!

So if the swing time is not a factor, how do the faster runners achieve higher speeds? The researchers discovered speed is determined by the amount of force applied to the ground rather than how rapidly limbs are moved through the air. The greater the force, called the support force (SF), coming down through the body to the ground results in a greater force pushing back up, called the ground reaction force (GRF). Remember Newton�s third law of gravity! So those runners looking to increase running speed put more into the ground got more out of it. Peter Weyand again:-

Much of the work of running is done through passive mechanical processes, in which tendons and muscles act though elastic rebound, much like springs uncoiling, the uncoiling delivers the power to swing your legs.

At first this seems wrong because when we need to increase running speed we have to move the legs quicker. This study suggests that extra effort applied to moving the legs faster may not therefore be the most efficient way to increase speed. The upward thrust of the GRF is translated into forward motion by the action of the hip, knee and ankle joints.

I believe the act of trying to increase running speed by moving the legs faster leads to unnecessary muscle activity, joint movement will be impeded therefore reducing the leg�s efficiency to perform its task. When we run faster obviously the legs move quicker but this should be a result of a greater force pushing the leg back up from the earth (a recoil action). For example the harder you throw a tennis ball at the ground the higher and faster it bounces back up. The faster a leg comes up from the earth, the quicker it comes back down. The paper summarises the results by stating:-

We conclude that human runners reach faster top speeds not by repositioning their limbs more rapidly in the air, but by applying greater support forces to the ground.

Do You Take Longer Strides?

The study confirmed common knowledge that the fastest runners achieve the characteristic longer strides. It has been known for many years that longer strides meant faster running and coaches have encouraged runners to practice taking longer strides.

This now appears to be wrong. Trying to lengthen the stride length to increase running speed actually decreases a muscle�s ability to apply the support force required to get back up for the next step. Runners are not faster because they take longer strides. It is the other way around; runners take longer strides because they are fast. They are fast because they apply greater support forces to the ground allowing them to spend longer time in the air, hence the longer stride.

So if the secret to achieving greater speed is to apply more force to the ground, how do we go about doing it? I believe one factor is balance. If your body is not poised and holding inappropriate muscular tension you may not be applying the right sort of force into the ground. You can exaggerate this to test the theory by leaning backwards as you run and seeing how you slow down. In a poised, balance body I believe you apply forces more efficiently to the ground, combine this with the absence of tension and the legs can react well to the push coming back.

When you want to increase running speed try the following method. Initially, when you have decided to quicken the pace, observe what you normally want to do to achieve this. After a minute, slow down to a comfortable jogging pace and again think about raising the pace. This time do not think about running faster but instead think release and let your arms swing faster without raising your shoulders. If you allow your arms move faster, requiring less energy, you will find your legs will match the speed.

I believe this method uses our innate segmental rolling reflexes that coordinate the upper and lower limbs for movement. If either upper or lower limbs move faster the others will have to keep up. If you can resist the urge to put in more effort to run faster it will allow your reflexes to work and get your legs moving invariably with less muscular activity than you would guess it would need. Try this exercise and experience the difference. The first time you speed up you will use your usual habitual method, the second will feel different because it will be unfamiliar. When you get it working well it can feel sensational as you use the ground to go up and forward, arms, legs release, your spine lengthens, the brake comes off and you�re flying. You are now in The Zone and nothing else matters.

Perhaps we can now understand why Michael Johnson�s upright style is a world-beater. To run faster we should do as little as possible. Our �efforts� are more likely to impede free movement. Remember; less is more!

Improve Your Running Technique

For many runners just improving technique will help to increase running speed dramatically. This program includes video case studies and unique procedures to help you get a more efficient running style. I see too many runners who are causing injury to themselves or not performing to their full potential due to poor movements which can easily be corrected.

For more information click on the link above.

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My view of what fitness means and how it can be attained is different to the conventional approach. If there is anything on this page that you would like to follow up please feel free to contact me