As a passionate runner and having worked with many runners as a healthcare practitioner, it would be very strange for me to not write a specific runner entry for a blog series on tempo. So apologies to any of my readers who think running is reserved for the times they are being chased – I will see you back in a fortnight. All my fellow runners, you might like to read on.
Hopefully you have been reading this blog series and perhaps have even been including some of the interval training principles or the principle of post-activation potentiation that we covered already. If you have, you are now ready for another tool to give you an edge: Running-specific speed drills.
There are at least three good reasons to include running-specific speed drills. First, there is good research to show that, as we age, our fitness (measured as maximal capacity to use oxygen) decreases, even if we are physically active. 10% per decade, eeek! Speed drills, among other forms of exercise (see earlier blog posts) counteract that decrease.
Secondly, running-specific speed drills work to prime important muscle groups and joints, and this decreases the risk of injury. Including the below before you head into a tempo run or an interval run will mean you are less likely to come away with a hamstring strain, for example. Please don’t forget to include a dynamic warm-up as well, though. These drills are not suited as a warm-up, but rather as primers.
Finally, running-specific speed drills work to improve your running mechanics. Some really interesting studies have looked at the benefit of speed drills on arm mechanics in sprinting, for example. It seems that particularly for the start and acceleration phase, priming arm movements can optimise not only the upward force created by the arm swing but also lead to improved leg muscle reflexes.
So, if you are tempted to just plod along in your training unless you are working with a coach or you have an event coming up (guilty!), then you might like to remind yourself of the above and jump into some of the following:
- For explosive (standing) starts and improved use of arm swing, get into a staggered stance position, hinge at the hips and grab a medicine ball with both arms. From that position explode forward driving with the back foot primarily and throw the medicine ball forward.
- For a tall and strong trunk position that benefits running speed, stand firmly on one leg, maintaining a tall posture and lift the other leg to a 90/90 hip/knee position. From there, snap the suspended leg to the ground and the stance leg into the position of the suspended leg as quickly as you can. The drive for this comes from the hip and knee rather than the ankles, and the arms are opposite the legs and help you maintain the starting posture and stability.
- For good forward and upward mechanics, try bounding. For this you hop from one leg to the other while trying to get as high and far as possible with every jump. Use your arms for added upward and forward propulsion and make sure your front foot lands under your body.
If you are keen to learn more about how adding some tempo to your physical and mental activity can benefit you, follow me or subscribe to the blogpost. To work with me one-on-one to apply some of these principles to your own life and movement, message me for a free call. I look forward to hearing from you.
References (for the extra keen)
Kim et al. (2016)
Letnes et al. (2923)
Macadam et al. (2018)
Rumpf et al. (2016)