Running Speed: How to Run Extra Fast, Techniques, Training, and Recovery

How can I run extra fast?

To significantly increase running speed, focus on a comprehensive approach that integrates targeted strength and power training, advanced sprint mechanics, specific speed drills, and strategic recovery, all grounded in a deep understanding of biomechanics and neuromuscular efficiency.

The Science of Speed: A Multifaceted Approach

Running "extra fast" transcends mere effort; it's a sophisticated interplay of physiological adaptations, biomechanical efficiency, and neuromuscular control. Maximal velocity is not simply about moving legs faster but about generating greater force into the ground, reducing ground contact time, and optimizing the body's elastic energy return. Achieving higher speeds primarily relies on improving:

• Force Production: The ability of muscles, particularly the glutes, hamstrings, and calves, to generate high forces quickly.
• Rate of Force Development (RFD): How quickly these forces can be produced. This is key for explosive movements.
• Ground Contact Time (GCT): Minimizing the time the foot spends on the ground. Shorter GCT means more time spent airborne and less time braking.
• Neuromuscular Efficiency: The nervous system's ability to recruit and coordinate muscle fibers effectively and rapidly.
• Elasticity and Stiffness: The capacity of tendons and muscles to store and release elastic energy, much like a spring.

Optimizing Running Biomechanics for Velocity

Efficient mechanics are paramount for translating power into speed. Focus on these key elements:

• Posture: Maintain an upright, tall posture with a slight forward lean originating from the ankles, not the hips. Avoid slouching or excessive backward lean.
• Arm Drive: Powerful, purposeful arm swings are crucial for rhythm and balance, acting as a counterbalance to leg action and contributing to forward momentum. Keep elbows bent at approximately 90 degrees, driving arms forward and back, not across the body.
• Leg Cycle (Recovery and Drive):
  • High Knee Drive: Bring the knee up forcefully and quickly towards the chest, aiming for hip height or higher.
  • "Paw Back" Action: As the knee reaches its peak, the foot should "paw back" or "strike down" directly underneath the hips, rather than reaching out in front. This promotes a midfoot or forefoot strike.
  • Full Extension: Ensure full extension of the hip, knee, and ankle at push-off to maximize force generation.
• Foot Strike: Land lightly on the ball of the foot (forefoot or midfoot) directly beneath your center of mass, minimizing braking forces and quickly transitioning into push-off. Avoid overstriding, which leads to a heel strike and acts as a brake.
• Stride Length vs. Stride Frequency: While both contribute to speed, elite sprinters often achieve higher speeds through increased stride frequency (how many steps per second) combined with an optimal stride length (distance covered per step) that maximizes force production per stride without overstriding.

Targeted Training Methodologies for Speed

Developing "extra fast" speed requires specific, high-intensity training.

Sprint and Acceleration Drills

These are the most direct way to train speed. Always perform after a thorough warm-up.

• Acceleration Sprints (0-30m): Focus on powerful, explosive starts, driving out low for the first few steps before gradually rising to an upright sprint.
• Maximal Velocity Sprints (30-60m or longer): After reaching peak acceleration, maintain top speed for a short duration. These are highly demanding and require ample rest (e.g., 1 minute rest per 10 meters sprinted).
• Flying Sprints: A run-in of 20-30m to reach near maximal velocity, followed by a measured 10-30m maximal sprint segment. This trains maintenance of top speed.
• Hill Sprints: Running uphill enhances strength, power, and acceleration by forcing greater force production against gravity.

Strength and Power Development

Strength training builds the foundation for speed by increasing force production capabilities. Focus on compound, multi-joint movements.

• Lower Body Power:
  • Squats (Back Squat, Front Squat): Develop overall leg and glute strength.
  • Deadlifts (Conventional, Romanian Deadlift): Strengthen the posterior chain (glutes, hamstrings, lower back).
  • Lunges (Walking Lunges, Reverse Lunges): Improve unilateral strength and stability.
• Explosive Power:
  • Olympic Lifts (Cleans, Snatches): Highly effective for developing explosive power and coordination.
  • Kettlebell Swings: Excellent for hip hinge power.
• Core Strength: A strong core (abdominals, obliques, lower back) provides a stable platform for limb movement and efficient force transfer. Incorporate planks, Russian twists, and medicine ball throws.

Plyometric Training

Plyometrics involve rapid stretching and shortening of muscles (stretch-shortening cycle) to improve power and reactive strength, key for reducing ground contact time.

• Lower Body Plyometrics:
  • Box Jumps: Jumping onto a box, focusing on explosive take-off and soft landing.
  • Broad Jumps: Maximize horizontal distance jumped.
  • Bounds: Exaggerated, powerful running strides, emphasizing hang time and horizontal propulsion.
  • Depth Jumps: Stepping off a low box and immediately jumping for maximal height or distance upon landing. (Advanced, requires proper progression).
  • Hurdle Hops: Rapidly hopping over low hurdles.

Speed Endurance and Special Endurance

While maximal speed is critical, the ability to maintain high speeds or repeat sprints is also vital.

• Speed Endurance: Sustained efforts at near-maximal speed for longer durations (e.g., 60-150m) to improve the body's ability to tolerate and clear metabolic byproducts.
• Special Endurance: Repeated bouts of high-intensity work with limited recovery (e.g., 4 x 60m with 1-2 minutes rest) to train the anaerobic system and improve recovery between efforts.

Technique and Form Drills

Incorporate specific drills to refine running mechanics.

• A-Skips: Marching/skipping motion emphasizing high knee drive and active "paw back."
• B-Skips: Similar to A-skips but with an added leg extension forward before the "paw back."
• High Knees: Rapidly bringing knees high, focusing on quick ground contact.
• Butt Kicks: Rapidly bringing heels towards the glutes, emphasizing quick leg recovery.
• Wall Drills: Static drills against a wall to practice driving angles and foot strike.

The Critical Role of Neuromuscular Efficiency

Speed is not just about muscle size; it's about how efficiently your brain communicates with your muscles. High-intensity sprint training and plyometrics train the nervous system to:

• Increase Motor Unit Recruitment: Activate more muscle fibers, especially fast-twitch fibers, simultaneously.
• Improve Firing Frequency: Send signals to muscles more rapidly.
• Enhance Synchronization: Coordinate muscle contractions more precisely.
• Reduce Antagonist Co-activation: Minimize the opposing muscle's resistance, allowing for smoother, faster movement.

Recovery, Nutrition, and Injury Prevention

Intense speed training places significant stress on the body. Neglecting recovery and proper fueling will hinder progress and increase injury risk.

• Adequate Rest: Allow sufficient recovery days between high-intensity speed sessions (48-72 hours). Prioritize 7-9 hours of quality sleep.
• Nutrition: Fuel your body with a balanced diet rich in complex carbohydrates for energy, lean protein for muscle repair and growth, and healthy fats for overall health. Hydration is also paramount.
• Dynamic Warm-up: Always begin with a dynamic warm-up (e.g., jogging, dynamic stretches, light drills) to prepare muscles and joints for intense activity.
• Cool-down and Static Stretching: Conclude with a cool-down jog and static stretches to improve flexibility and aid recovery.
• Listen to Your Body: Do not push through sharp pain. Incorporate foam rolling and massage to address muscle tightness and knots.
• Progressive Overload: Gradually increase training intensity, volume, or complexity to allow the body to adapt without overwhelming it.

Strategic Program Design: Periodization and Progression

Randomly performing speed drills will yield limited results. A structured, periodized training plan is essential.

• Foundation Phase: Focus on general strength, aerobic base, and basic movement patterns.
• Preparation Phase: Introduce speed-specific strength (e.g., plyometrics, Olympic lifts) and technical drills.
• Competition/Peak Phase: Emphasize maximal velocity sprints, speed endurance, and maintain strength.
• Transition Phase: Active recovery and reduced intensity.

Progression means gradually increasing the challenge. This could be increasing sprint distances, reducing rest times (for endurance), increasing resistance (for strength), or introducing more complex plyometrics.

Key Considerations and Patience

• Individual Differences: Genetic predisposition (e.g., muscle fiber type distribution) plays a role in innate speed potential. However, significant improvements are possible for everyone with dedicated training.
• Consistency: Speed development is a long-term process. Consistent, smart training over months and years yields the best results.
• Professional Guidance: Consider working with a qualified sprint coach or strength and conditioning specialist. They can provide personalized programming, expert technique feedback, and ensure safe progression.

Running "extra fast" is an achievable goal, but it demands a holistic, scientifically-backed approach that meticulously addresses biomechanics, strength, power, and the intricate workings of the neuromuscular system. By committing to intelligent training and prioritizing recovery, you can unlock significant gains in your running speed.