Speed-Form Training

The purpose of speed-form training is to improve your leg turnover (or stride frequency, as some call it), power, running economy, and relaxation while running. The best way to achieve all this is through a variety of speed drills that you run faster than the workouts in the previous chapters. While tempo repeats last up to 20 minutes and max VO2 repeats last 4 to 5 minutes, speed-form repeats should last just 30 to 60 seconds. When measuring by distance on a track, I've always found that 200 meters is a good length for speed repeats. You should run these repeats at about the same pace you could run in a one-mile race. Since the 200-meter repeats represent only one-eighth of the mile distance, you should be able to run these hard and fast but without straining. Another way to figure your pace is to run your 5-K race pace minus 30 to 40 seconds per mile (for faster runners) or 40 to 60 seconds per mile (for slower runners). Either way, you should be able to complete six to eight repeats of 200 meters at this pace. Take a two- to four-minute recovery jog after each repeat, before beginning the next one. While running, concentrate on feeling smooth, powerful, relaxed, and controlled. Don't overstride and don't pump your arms excessively. Strides offer another way to work on your speed and form. While the above workout is essentially an interval workout, with its mix of faster and slower running on a track or other good surface, strides are less structured. You can do them almost anytime, anywhere. They take only a few minutes at the end of a workout. Basically, strides are gradual accelerations over 60 to 80 meters. By running four to six strides several times a week, you help your legs and the rest of your body remember what it's like to run fast. Without strides or some type of speed-form drill, it's easy to get sloppy in your running and do only slow running with bad form (for more information, see "Good Form" on page 12). You can find yourself slipping into a pattern where you're training to run slowly and inefficiently rather than faster and more economically. Here's how to do strides. Finish your workout, stretch for 5 to 10 minutes, and then find a smooth, level place to run (a grassy field is excellent). Lean into your first stride as you would the beginning of a race, and continue accelerating for 60 to 80 meters. Concentrate on your form, staying smooth and strong (but not straining) as you accelerate. As you reach about 90 percent of your top speed, relax and allow your body to decelerate. Jog for a minute or two, and then repeat another four or five times. Regular doses of speed-form training are like regular tune-ups of your car engine. The car can keep running without the tune-ups, but it won't run as smoothly and efficiently as you'd like.

The Perfect Form

Running better, from head to toe.
Head Tilt How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out. Shoulders Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. soccer cleats on sale Your shoulders also need to remain level and shouldn't dip from side to side with each stride. Arms Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension. Torso The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position. Hips Your hips are your center of gravity, cheap soccer cleats so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl. Legs/Stride While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long. Ankles/Feet To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.