3 exercises to optimize speed for runners

Running in short, fast bursts helps runners improve their stamina and optimize their running form, thereby achieving the best possible speed.

Acceleration is a skill that can be practiced and perfected, and it will improve running performance, even if you don't intend to compete in 100m or 200m sprints.

Renowned speed coach and editor of the book "Improving Your Speed," Ian Jeffreys, explains that full-body acceleration requires fine-tuned coordination of body parts. "While acceleration techniques may vary from runner to runner due to differences in size and physical characteristics, everyone can improve," he says.

On the Canadian Running Magazine website, Jeffreys suggests incorporating a few sets of these exercises into your training plan after warm-up, or dedicating entire short bursts of speed training time to these exercises.

Wall exercises

This exercise helps runners master the forward leaning motion and is perfect for short-distance runners or those looking to improve their speed. Jeffreys recommends starting this exercise with slow, controlled movements and gradually increasing the speed as you master each movement.

This exercise begins by standing facing a wall, feet shoulder-width apart, and placing both hands on the wall at chest level. Step back, extending one leg backward.

The practitioner should try to keep their body in a straight line from head to heel while pushing the front knee forward and the back leg out. Then, they switch legs, focusing on bringing the knee up with force and speed.

Lie down on the ground, then jump up and sprint.

Because you start by lying on the ground, when you stand up from a face-down position, you will begin to stride with your body naturally lower to the ground, pushing back and leaning forward.

This exercise is perfect for grass workouts; try running on a grass court or indoor track during the colder months, or modify it by squatting to begin with.

Lie down on the ground, then jump up and sprint. — Lie on the ground, then spring up and sprint.

Begin the exercise by lying on the ground with your hands placed in front of you.

Have a training partner give the starting command or count down yourself. Push yourself to sprint as fast as possible to the designated point directly in front of you. Runners only need to sprint short distances, from 5 to 30 meters.

Focus on powerful, explosive movements right from the start, pushing off with your back leg to "shoot" your entire body forward.

Sprinting down the hill

According to Jeffreys, the added resistance of an incline provides a safe and effective way to emphasize the strength and power demands of acceleration exercises. The upward slope promotes heightened awareness of knee movement and full leg extension. This is the perfect exercise for indoor treadmills, or any location with moderately incline terrain.

You need a slope of about 5 to 10 degrees. Stand slightly leaning forward and run quickly up the slope with powerful strides. Swing your arms vigorously to maximize momentum and focus on your forward leaning posture for optimal acceleration. Repeat a few times, returning to the starting point midway to recover.

Remember to focus on quality over quantity in these acceleration exercises – maintaining strong, efficient form is essential, so repeat the repetitions short, quick, and effective.

Hong Duy

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