Increase Running speed ...... Increase force or increase stride frequency?

The Question is...

How to increase top running speed? Do I need to get stronger? Do i need to increase my cadence? Do I need to run with increased arm swing.

The study below has the answer in its title.

Faster top running speeds are achieved with greater ground forces not more rapid leg movements.

Weyand PG1, Sternlight DB, Bellizzi MJ, Wright S.

So the answer is shown in this study that greater ground forces are needed to improve speed. Now, there are many factors that go into increase ground forces, but one primary way to increase ground force is to increase strength. Not just any strength but strength than can be produced quickly while running. Let me explain.

First we mush understand that running fast is a combination of muscular strength and muscular power.  So what is  muscular strength and  muscular power?

Muscular strength is a muscles ability to perform maximal exertion for one repetition. Strength is often tested with max testing in the gym such as a one rep max using the front squat.   While training to increase strength in your legs is helpful it is not the complete answer.....

What is muscular power? Well, the definition of power in physics is the rate of doing Work. Basically, this means you must be able to perform a force quickly in order to increase power.

So lets think about running. When running, your feet are on the ground for less than one second. However during that one second, you must be able to transfer your " strength" through the ground as quickly as possible.  This is how you can be faster.

Consider a runner who can perform a front squat of 200 lbs for a 3 rep Max.  However, each rep takes approximately 6 seconds to perform.

In this case, if the runner never transfers his strength in power training or plyometric training then he is not able to tap into the strength for running as well as he could if he trained differently.  He need to transfer strength to power needed to run faster.




While there are many other aspects of running that help with preventing injury and running faster, I think this is a good understanding of the basics of why you need a strength training program that make runners stronger and also learns to translate your strength onto the road.

 ALSO DON'T MISS OUT.. I WILL PROVIDE A CHANCE TO WIN A FREE RUNNING GAIT ASSESSMENT FROM ME IF YOU SHARE MY BLOG IN SOME FORM OF SOCIAL MEDIA.AND LEAVE A COMMENT BELOW. THANKS
However, you must be local Houston county GA area

I will perform drawing on July 29th.
Thanks

Made to Move
Spencer Shugart PT MPT OCS CSCS

Introduction the MADE TO MOVE

Hello

My name is Spencer Shugart. I am a Physical Therapist from a small town in Perry, GA.   I am starting this blog in order to help others Move Better. I believe fundamentally that our bodies are created to move.  I hope to provide helpful information from the literature that helps you reach your goal of being able to move. You may be a competitive athlete or weekend warrior  who has pain with movements and are looking for information that will help get back to moving, If you want help in being able to reach your goal, then I want to help.

 I am a Certified Othopedic Clinical Specialist by the American Physical Therapy Association. Prior to becoming a therapist I went to undergraduate in Exercise Science and became a Certified Strength and Conditioning Specialist  through the National Strength and Conditioning Association in 2006. I graduated with a Master in Physical Therapy in 2011 from Western Carolina University.

I currently treat orthopedic injuries with specializing in running biomechanics, injury prevention, ACL Rehab, Shoulder, Knee, and Spine Rehab.  I incorporate manual therapy, dry needling, and therapeutic exercises as the primary forms of treatment but also use other modalities when appropriate.

I believe that God created me to help others and I am doing the best that I can to make that happen.

Thanks

Made to Move
Spencer Shugart PT MPT OCS CSCS