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Making the Legs go Faster
Running TipsFebruary 1, 2000
For the Washington Running Report
FACT: As a runner gets faster, the stride length shortens. Of course, this means that the secret to running faster is to turn the legs over faster - to teach them to move to a faster cadence. Research continues to show that a shorter stride is more efficient, and that when runners err, they tend to over-stride. In my experience, the shortening of only an inch or less can often relax the hamstring and other muscles; a resilient muscle can respond quicker, enabling the legs to go through the motion quicker. Most of you will run faster - with less effort.
The Workout
Twice or three times a week, build into your warm-up a series of "cadence drills." You must do these regularly for them to work. Be sure to bring your watch with you as you warm up with a slow mile or so. During the warm-up, count the number of steps you're taking during about 3 separate one-minute segments. Make your count as one foot touches - either off the left or the right (the number of left foot touches in one minute, for example).
Do a series of one minute accelerations. At first only 3-4. Gradually build up to 8-12. Don't try to spring. Running all- out often causes injury. In the more gradual acceleration, you're teaching yourself how to run faster - without significantly increasing effort. On each of these, count as you did in the warm-up for the full minute - as one of your feet touches.
On each successive acceleration, increase the turnover by a count of 5-10 per minute, until you are at your peak. At first, sacrifice stride length - in order to increase the count. Over the next few months, you will increase the cadence - and will naturally find the most efficient stride length for you.
The best running form for cadence drills is just good, efficient running form. Keep the feet close to the ground, going through a smooth and efficient motion. Your body should be relaxed, in the upright position. Whenever you start to feel tightness in your hamstrings, lower back, and butt muscles, shorten the stride length a bit more. Before the legs can turn over faster, the muscles must be relaxed. Flat terrain often makes it easier for you to learn the workout. After a few weeks, after you feel comfortable, you may vary the terrain. It's never wise, however, to choose steep inclines - or steep downhills.
Don't let this become a gut-wrenching, speed workout. You're teaching yourself to glide at a quicker pace. This allows you to run faster with less effort - and decreased chance of injury.