Speed as a Component of Fitness
Speed can be categorized into four basic types:
- Maximal Speed: The fastest speed you can achieve.
- Optimal Speed: The fastest speed you can maintain over the entire distance.
- Acceleration Speed: The rate at which you increase your speed.
- Speed Endurance: The ability to maintain optimal speed as fatigue sets in.
While sprinters focus on maximal speed, there are times when other runners need to increase their pace dramatically, such as during a sprint finish or to catch up with a group. Running at maximal speed requires different techniques compared to endurance running, and these can be learned and developed.
Key Techniques for Maximal Speed Running:
- Posture: Maintain a tall and upright stance with high hips. Keep your shoulders low and relaxed.
- Arm Movement: Move your arms quickly, as they control leg speed. Drive your elbows backward positively.
- Leg Movement: Ensure smooth and cyclic leg movements. Raise your knee so that your thigh is parallel to the ground and your toe points upwards. Land on the ball of your foot, driving down and back, with the heel coming up under the buttocks.
- Relaxation: To avoid tensed shoulders, try to smile – it also makes for better finish line photos!
Optimal Speed for Racing:
Understanding and practicing your optimal speed is crucial for racing. This should be a regular part of your training program. For mid and long-distance events, maintaining correct posture is essential. Keep a tall and upright stance with high hips and relaxed shoulders. Drive your arms backward efficiently.
Developing Speed Endurance:
To improve speed endurance, incorporate repetition and interval training into your plan. Tailor the number of sets, reps, and intensity of these sessions to the specific event you are training for
“Of course it’s hard. It’s supposed to be hard. If it were easy, everybody would do it. Hard is what makes it great.” – Jimmy Dugan from A League Of Their Own