Do You Want to Improve Speed?

Every athlete wants to run faster. First, we need to define what speed is; speed is the magnitude of velocity. There are two main types of sprint training; acceleration and maximum velocity, both of these are manifestations of speed.  Speed training is, of course of the essence in track and field and is as equally nuanced as other factors in athletic performance.

Acceleration versus Max Velocity

Acceleration is the ability to move from a resting position; measured by a change in velocity per unit of time.

Maximum velocity is top end speed. The highest velocities in training for a short period of time = absolute speed (USATF, 2015).

Running speed is a combination of stride length and stride frequency. Both stride length and stride frequency are dependent on the anatomical features and physiological state (metabolic, muscular, and neural) of the athlete.

Acceleration mechanics and maximum velocity sprint mechanics are different movement patterns; training must emphasize the proper running form based on the training objectives.

Acceleration is associated with stride frequency and horizontal force.

Maximum velocity is associated with stride length and vertical force.

Acceleration

Acceleration is defined as the change in velocity per unit of time. Every exercise that requires movement has an acceleration component to overcome inertia. When training specific acceleration skills, it is important to duplicate the same movement patterns as the competition race to enhance the transfer of training effects.

Acceleration allows the athlete to reach maximum velocity, however maintaining maximum velocity or reducing deceleration is a different training process.

During the acceleration phase, stride frequency is established in a rhythmic pattern, stride length is increased as the runner reaches maximum velocity.

Acceleration and maximum velocity are two of the main elements in sprinting, and both of these are manifestations of speed.  Running speed is a combination of stride length and stride frequency. Both stride length and stride frequency are dependent on the anatomical features and physiological state (metabolic, muscular, and neural) of the athlete.

Sample Acceleration Workout
8x30m from 3 point stance at 90-95% with 3 minute recovery

Max Velocity

Maximum velocity is top-end speed. Maximum velocity is a skill independent of acceleration.. After the acceleration phase or drive phase (the first part of the sprint race), the sprinter transitions to the max velocity phase of the race. The highest running velocities can only be maintained for a short period of time during the max velocity phase of sprinting.

Maximum velocity starts when the athlete stops accelerating. Maximum velocity is attained between 50-60 meters into the sprint race, faster runners generally reach maximum velocity later in races.

Sample Maximum Velocity Workout
6x40m: 20m acceleration + 20m max velocity running with 5 minute recovery between repetitions

Recovery

Athletes need to train for speed by running fast, with long recovery periods and a gradual increase in training volume to improve speed and speed endurance.

The day after high intensity speed (acceleration) training, sprinters should be a recovery day without explosive movements. After speed endurance (maximum velocity) training, athletes should have a recovery day with limited activity.

Review

All running starts with an acceleration phase, followed by a maximum velocity phase. The acceleration phase allows the athlete to reach maximum velocity.

Ground contact times are longer during the acceleration phase, with an emphasis on the horizontal drive. Max velocity running is sprinting with a more upright posture with shorter ground contact times.

Acceleration mechanics and maximum velocity sprint mechanics are different movement patterns; training must emphasize the proper running form based on the training objectives.