3 exercises to optimize speed for runners

Running short, fast distances will help runners improve their ability to exert energy and optimize their running form, thereby achieving the best possible speed.

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

Renowned speed coach and editor of the book “Improve Your Speed,” Ian Jeffreys, explains that full-body acceleration requires subtle coordination of the body parts. “While acceleration technique can vary from runner to runner due to size and physical characteristics, everyone can improve,” he says.

Writing for Canadian Running Magazine, Jeffreys suggests adding a few sets of these exercises to your training plan after your warm-up, or dedicating all of your short speed workouts to them.

Wall exercises

This exercise helps runners master the forward lean and is perfect if they are training for shorter distances, or want to improve their speed. Jeffreys recommends starting with slow, controlled movements and gradually increasing the speed as each movement is mastered.

For this exercise, start by standing facing a wall with your feet shoulder-width apart and your hands on the wall at chest level. Step back, extending one leg behind you.

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

Grasp the ground and then jump up and sprint

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

This exercise is perfect for training on grass, try running on a turf field or indoor track in colder months or modify with squats to start.

Grasp the ground and then jump up and sprint.

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

Get a partner to give you the go-ahead or count down. Push yourself to sprint as fast as you can to the designated point in front of you. Runners should only run short sprints, between 5 and 30 meters.

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

Sprinting on 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 incline promotes increased awareness of knee movement and full leg extension. This is the perfect workout on an indoor treadmill, or anywhere with a moderately steep terrain.

You need a slope of about 5 to 10 degrees. Lean forward slightly and run up the slope with a powerful stride. Swing your arms out to maximize momentum and focus on leaning forward for optimal acceleration. Repeat a few times, returning to the starting point in the middle to recover.

Remember to focus on quality over quantity in these speed workouts – maintaining strong, efficient form is essential, so keep your reps short, fast, and efficient.

Hong Duy

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