How to increase intensity and running speed
RUNNING AND FITNESS
The official date of summer arrives this week even though the so-called summer temperatures have been around for several weeks. For runners in central Texas adjustments have to be made to run in summer heat. Early morning starts is one of the easiest methods of having a cooler run. Shorter distances than usual and chances are the pace will be slower too. Long runs are still possible with some acclimatization, but that is not always a sure thing. Added water stops and shady spot breaks are good if a runner wants a long run of 10 miles or more.
Another option is to add speed workouts to your routine. Speed workouts are usually shorter in time because of the increased intensity of the run is such that a benefit of the workout is equal to, and often better, than a longer slow run. A side benefit of speed workouts is that it will improve your running efficiency.
Three things go into running faster. One is stride length, one is stride frequency, and a third is foot plant. A runner with a longer stride covers more ground each stride than a shorter stride. A faster pace means a runner is pushing off the ground more frequently to add power to the pace. And landing with the foot pointing straight ahead versus a slight outward rotation adds an inch or two every time the foot hits the ground.
Of the three things mentioned, stride the length is probably the hardest to change trying to run fast. I used to share an office with George Young, an Olympic runner, and we talked running biomechanics on occasion. I thought that to run faster a runner should increase his stride length. He told me “No, you need to shorten your stride length.” He was running a two mile race that evening on television and told me to watch his last lap. He was running in a group of six runners when all of a sudden in the last lap I could see him shorten his stride and he took off and won by several yards. By shortening his stride he quickened his stride rate and increased his speed. I guess you could say, “A picture, or an example, is worth a thousand words.” It impressed me to see an example of what he was trying to describe.
One technique to increase your stride rate is to run down a slight decline. Many runners when running downhill tend to over stride and have the foot land too far in front of them and actually act as a braking action. Not only does over striding act as a braking action because the foot is too far in front, but the added force on the foot, the knees, the hips, and the back is also tough on the body. Trying to keep the foot landing directly underneath the body when it is weight bearing when you are running faster down the hill means you need to increase your stride rate. The key is to find that perfect slope downhill. If it is too steep it is almost impossible to keep up the faster stride rate before your body gets ahead of your feet and chances are you may fall.
After a few practices the stride rate will be easier and the stride length will be more comfortable. In 5K or 10K races you will not try to run fast the entire distance. Where the increase in stride rate and stride length comes in handy is when you want to pass another runner and put on a surge of speed to pass them and get a good lead on them to discourage them from trying to catch back up. Another point to increase speed is that last quarter mile sprint to the finish line to secure a better place in your age group.
As to foot placement it helps to think of your foot as a lever. If you measure the length of your foot pointing straight ahead, and then measure it with outward rotation, you will find the length an inch or more shorter. Think that each mile the foot hits the ground about 1,500+ times and subtract on inch every time the foot lands. With an outward flare you lose 42 yards or more each mile. For a 5K race that means the runner with the straight foot placement is 125 yards or more in front of you, or roughly beats you by 15 seconds or more.
The other thing with foot placement is that the arch of the foot is more a factor with the outward placement. The lateral side of the foot has bones to keep it supported. The arch gives a little and loses power because it does not have a strong support to push off. Between losing distance with each step you are also losing a little power on the push off phase of the stride. It is only a small part of trying to run faster but every little bit helps. Add the quicker stride rate, a more efficient stride length, to the better foot placement and in a short time you will be running faster.
