In case you didn't know, last week I was on vacation and spent a lot of my down time catching up on some of my reading. I subscribe to a lot of periodicals and magazines and consequently, they pile up by my bedside because I don't get time to read them. I read an article in the NSCA's Strength and Conditioning Journal that I thought I would share with you because I thought you might find it interesting.
The article was a study comparing some of the more popular methods for getting an individual to run faster. A lot of people have many programs, so they analyzed the more popular methods and this is what they came up with.
Assisted Running - This is a type of running drill that gets you running a little faster than what you normally do. The goal is to improve your stride frequency, thus getting you to run faster. Your legs are turning over at a quicker rate. You also have to find an intensity that gets you running faster, but does not compromise running form. The moment you start losing your form, then you need to lessen the intensity. There were three methods they analyzed:
- Assisted Towing - This is where a sprint cord is attached to you, stretched out to a maximum length, and then you start running towards the anchoring of the cord. The cord pulls you so you can run faster. This was the method they liked best because it can most resemble sports-specific characteristics. It also has a great acceleration phase that transitions to maximal velocity.
- Treadmill Running - You run on a really fast treadmill. That's basically it. The researchers didn't like this because the way you run on a belt is different then running on a game field. It is also a very costly method.
- Downhill Running - This was the cheapest method, but bottom line it is tough to find the right angle of a downhill slope that is effective. Arguments can be made for grades of 5-10 degrees, anything greater can possibly create a braking effect which would slow you down.
Resisted Running - This is running with some type of resistance with the hopes of increasing stride length. The resistance will develop increased leg strength to help with acceleration and maximum speed. Here were the methods analyzed:
- Resisted Towing - You are attached to a sprint cord or a sled that are located behind you. You are basically sprinting pulling either the sled or a person connected to the cord behind you that creates resistance. The researchers liked this one the best once again because of the sport-specific characteristics it can provide. Once again, you need to run with proper mechanics or the intensity will have to be adjusted.
- Uphill Running - Once again the cheapest method, but not the most practical. The angle of the slope is important for this type of running as well.
The researchers loved strength training and plyometrics as well. They feel both of these methods are imperative to getting your athletes to run faster. A strong athlete is going to be a fast athlete.
I will say that the two methods these researchers recommended are the methods that we use at my facility. It only takes a little space and a few pieces of equipment to utilize those methods. We recently got a speed sled that we have been integrating into our program for our athletes. It brings another element into what we can do for speed training.
To me, this article just reaffirms that what we do with our speed program is the right path to a faster athlete. We are implementing the right methods with our training and progressing the way we need to with each athlete to improve their speed. I'm glad I stumbled across this article. Hopefully, for my next big article I read it won't be at my next vacation, but sometime a lot sooner.
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