What parts of the body should you train to become faster?
"I want to be a faster runner!" is something that everyone has probably thought at least once during their school days. In sports, running speed has a major impact on performance in many events, including soccer, track and field, as well as baseball and basketball. So, how can you run faster? In this column, we will introduce the principles of running faster, factors that can improve performance, the parts of the body that need to be trained, and training methods.
Regarding "rate of force development" (RFD) required for running fast
When a person runs, the moment they hit the ground is only a split second, but how quickly they can exert a strong force during that short time they are in contact with the ground will lead to a faster initial velocity and an increase in top speed. The indicator that measures this is the "Rate of force development (RFD)."
Even if muscle strength is great, it is meaningless if it is exerted slowly. Previous research has shown that people with faster RFD have better sprint performance, and RFD is an important factor because it is directly linked to the explosive quality of movement.
Physiological factors that improve RFD
RFD is enhanced by:
- Neural adaptation: Neural activation intensity and motor unit synchronization are important for rapid force production
- Structural properties of muscles and tendons: Increasing tendon stiffness and muscle tension allows for faster force transmission
- Changes in muscle fiber characteristics: Changes in muscle fiber type (fast-twitch dominance and increased muscle thickness)
About the power to quickly put your foot forward
To run fast, it's not just the power to kick off the ground that's important, but also the power to quickly propel your feet forward. This is where the iliopsoas muscles (psoas major and iliacus) and hip flexors come into play. These are involved in lifting the thighs and are responsible for swinging the legs forward quickly. If these muscles aren't functioning properly, your running style will become tangled, and your stride length and pitch (number of rotations) will not increase.
Previous studies have also shown that iliopsoas strength is strongly related to sprint performance in short-distance running. For example, it has been reported that the cross-sectional area of most trunk and lower limb muscles, including the psoas major and gluteus maximus, is significantly greater in sprinters than in non-sprinters.
Training to make your feet faster
This time, we will introduce training that will improve the ``speed of force development'' and ``ability to quickly move your feet forward'' in order to run faster.
Previous research has shown that RFD can be improved by intentionally exercising at high speeds, so when training, keep in mind to go as fast as possible. Also, when setting the load, try starting without a tube, and then once you get used to it, try using a tube that allows you to lift with moderate force!
[Standing Hip Flexor Raise]
1. Place your hands on the wall. Adjust your posture so that your head, pelvis, and knees are in a straight line.
②Raise one leg up to the height of your hips without arching your back.
③ Gently remove from the heat.
12 times on each side
Tip: Bend the knee of your supporting leg slightly, and when you lift one leg, be conscious of not curving your pelvis or spine. Lift the leg quickly!
summary
By learning the theory behind running faster and keeping that theory in mind during your training, you too will get closer to having a body that can run faster. If you want to make your legs faster, be sure to try using this in your daily training.
Author
Minori Nakayama, Physical Therapist at Ikejiri-Ohashi Sera Clinic
Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic