The Surprising Science Proven To Make You Run Faster

Learn the surprising science behind why your speed training may actually be holding you back from running faster and reaching your full potential. While many athletes and coaches believe that all out sprinting is the key to maximum speed, it turns out that this approach can lock an athlete in to a set speed and prevent them from getting any faster.

Of course you need to train max velocity with all out sprinting, 30 flys etc. However if you really want to achieve your true max speed you need to incorporate other training methods that force the body to adapt and become faster.

We explore the concept of progressive overload, which is the idea that in order to improve your speed, you must challenge your body to work harder and push beyond its current limits. However, this approach can be limited by what is known as the 'speed barrier', a phenomenon where an athlete's speed fails to increase despite their training age.

One effective way to break through this barrier is through the use of floating sprints or ins and outs. This technique involves running at a high intensity, followed by a period where the athlete "floats" and then finishes with an all out sprint. This method allows for a higher top speed, better coordination between the flexors and extensors, and the development of relaxed sprinting.

We discuss the science behind floating sprints and how they can be used to rewire the nervous system and train the mind and body to break through pattern-built barriers. While floating sprints are an advanced drill that should be introduced carefully, when used properly, they can deliver serious results and help athletes reach their full speed potential.

#sprinting
#runfaster
#trackandfield
#speedtraining
#100meter

Sources

Ozolin, N. (1978). How to improve speed. In Jarver, J. (Ed.). Sprints and Relays: Contempormy Themy, Technique and Training. Los Altos, CA

Jacobs R, Ingen Schenau GJ. Intermuscular Coordination in a Sprint Push-Off. J Biomech,(9), 953-965.

National Strength and Conditioning Association Volume 27, Number 1, pages 18–25

Skoglund A, Strand MF, Haugen TA. The Effect of Flying Sprints at 90% to 95% of Maximal Velocity on Sprint Performance. Int J Sports Physiol Perform. 2023 Jan 17;18(3):248-254. doi: 10.1123/ijspp.2022-0244. PMID: 36649725.

[KwietStorm]

Interesting. I have been using a similar concept for years and people thought it was weird. We call them DFAs, Drive - Float - Accelerate.

[davidv]

Sprinting at maximum speed is the single greatest stimulus for getting a person faster. The issue is that you can not perform enough volume of this training to be effective and are likely to burnout or injure yourself. The more specific your training is the less of it you are able to perform. Wiring your brain to run at max speed is no different than wiring your brain to run at any of the other velocities you are capable of. It will in no way hinder your speed progression other than for the fact it will limit your overall training volume.

[proverbalizer]

damn Flo Jo was so relaxed she was literally smiling at top speed

[joeykarateka]

Excellent video. I call them double accelerations. The other workout I like to do is “progressive” accelerations… 70…80…max. % every 20-25 meters for 60-75m. Great job with the video!

[UnleashedTraining]

Michael Johnson and his coach was taking this approach from the start. As a sprint coach, I did these floating sprints with most athletes.

[tyreetyson]

Nice video on explaining how to distribute weight in stance and how to use legs when running. I never thought of using a "push/pull" method when sprinting. Definitely going to utilize this now when sprinting

[UnleashedTraining]

Now that I’m over 40 I decided to get into middle distance with the 800m. So a lot of my sprinting work has been 85-90% with a very short 100% for maybe 2 or 3 seconds at the end. Surprisingly, this actually had a positive effect on my 100m time. I enjoy sprinting and longer runs and couldn’t decide which to pursue, so I basically chose both.

[jimmyscutts]

We used to use this training session once a week when in high school in the '70's! Not sure I would have used some of those "past stars" in a video clip to emulate though.

[simoncooksey]

Ins and outs are great but this idea of a speed barrier from 50m repeats is ridiculous

[darrylgaines]

Want to get faster do max effort sprint intervals. Not exceeding 400m-600m a day for flat runs. Not exceeding 200m-300m hill incline sprints a day. Also make sure to stretch.

[bencarlson]

When and how often would you program these into a macro cycle aside from after the athlete is developed to that point? And would you program them out at a certain point before major competitions?

[JulioPalacios]

I have a problem. My PR for the 5k is 23:36 and for 3k is 12:55, however my 10k pr was barely under 1 hour. I can now run a 10k in about 53 minutes, but can’t come close to my previous best 5k and 3k time. I think my biggest problem was trying to incorporate zone 2 training without any speed at all. what do you think? My heart rate seems to be a little lower too, but I feel more tired.

[oopsioded]

bro trust me if you hit any speed barriers it will be pretty self explanatory

[yintotheyang]

How would this work for 200m? Longer drives and floats or double the drive float fly ?

[j-curvementality]

Downhill sprints will break your barrier, or u will break...lol

[Skiskiski]

It reminds me the original "Jaws" when they tell the shark to smile.

[AliAkber-es]

Sir how to do these exercises per day and which time is require for these exercises

[Mythias]

What are the sets and reps for this???

[paisajistico]

How many reps is recommended to perform fly-float-fly sprints?

[victorstreet]

can you cite the research papers i want to read them