April/May 1998 Newsletter Article                                    To Newsletter Menu

Title: Speed Training Part Six- Form and Endurance

Author: Ray Lauenstein, Athlete's Advisor

No two athletes run the same way, however, sprinting mechanics should remain the same for all runners. The body is much better at pushing, then pulling. If you want to run faster, remember that sprinting is mostly a pushing action against the ground and that "staying low and pulling" will not help you run faster.

Sprinting speed is the product of stride length and stride frequency. Stride length is best improved by increasing your force against the ground. The resulting reaction from the ground drives the body’s center of mass farther forward, lengthening the stride naturally.

Stride frequency is the time required to complete a stride and is limited by the length of the stride. Forcing a greater stride frequency will only produce a shorter stride length and result in a loss in speed. The emphasis should be on improving stride length naturally, without overstriding, and not on forcing a greater stride frequency.

Troubleshooting Sprinting

Arm action- If you run with tense arms, practice loose, swinging movements from a standing position.

Body lean- Not too much. Your body should have a slight lean in the direction you are headed.

Foot Contact. Don’t run up on your toes.

Overstriding- Overstriding is the worst and most misunderstood element of sprinting. Don’t reach and overstride to increase stride length.

Understriding-Try not to be too quick. You will run in place and not cover any ground.

Tension- To run fast you must stay relaxed. Unclench your fists, relax your jaw and shoulder muscles.

Learn more about sprinting mechanics by purchasing Sports Speed, by George Dintiman, Bob Ward and Tom Tellez.