I am a big fan of reading Steve Magness’ Science of Running blog and book. He is a former coach of the Nike Oregon Project and current distance coach at the University of Houston. Steve is the consummate academic and is always looking outside of traditional running literature for different approaches to training distance runners. As a result, one of his recent blogs inspired me to write about what I have learned coaching sprinters that has translated into making changes in how I coach distance runners.
When I first started coaching, I never thought that I would go anywhere near the sprints. I had an antiquated thought that when it came to pure speed, “you can’t put in what God left out.” I had a great sprints coach on staff and he was passionate about working with that group of athletes. But as with many moments in life, we are sometimes forced to step outside of our comfort zone, and into uncharted waters, and when my sprints coach left for graduate school, I stepped into the role. What has been revelatory about the experience is learning about the physiology and psychology of coaching different types of athletes. I won’t say that I’m as passionate about the sprints as I am about the longer distances quite yet, but my team won the DC "state" 4 by 100 meter title this spring so I think we’re doing something right!
When I first started coaching, I never thought that I would go anywhere near the sprints. I had an antiquated thought that when it came to pure speed, “you can’t put in what God left out.” I had a great sprints coach on staff and he was passionate about working with that group of athletes. But as with many moments in life, we are sometimes forced to step outside of our comfort zone, and into uncharted waters, and when my sprints coach left for graduate school, I stepped into the role. What has been revelatory about the experience is learning about the physiology and psychology of coaching different types of athletes. I won’t say that I’m as passionate about the sprints as I am about the longer distances quite yet, but my team won the DC "state" 4 by 100 meter title this spring so I think we’re doing something right!
Speed and power events require working on different energy systems than when you’re training for longer distances. Sprint events rely on the glycolitic (or non-oxidative) energy system, and are largely anaerobic (without oxygen) efforts and therefore going for long runs like you would when training for events longer than the mile is not only inefficient, but could actually be detrimental to your goal. Because speed and power events use different types of muscle fibers, sprint coaches need to focus on exercises that are going to target those specific muscle fibers.
How does this relate to distance running?
In order to develop speed, one must train speed; this is the theory of specificity. It’s the same reason why many marathon programs have 22-mile long runs. If you want to get better at running longer distances, you have to run longer distances. Many distance runners think that a session of 6 by 400 meter intervals is speed. In one sense it is, but it is not when we’re trying to develop speed, power and efficiency in our running practice. Below are some of the reasons why you should incorporate sprint training into your routine:
Running Efficiency –
For those who have read Born to Run (and if you haven't you should), you know that form is an important component of healthy running. While we’re not big advocates of barefoot running, the lessons of the book about practicing running form should be heeded. Sprint coaches devote a significant amount of time during practice to working on technique. While distance runners shouldn’t try to run like a sprinter for the marathon, working on improving form will make you more efficient and therefore you’ll be able to run further and faster using less energy.
One note of caution, changing form takes time and if you haven’t done many running form drills, you should know that they do place new stresses on your feet and Achilles tendon. Ease into these drills. Dathan Ritzenhein, the former American record holder in the 5000 meters, is an example of someone who pushed form changes too far while training for a marathon and developed stress fractures in his feet.
Injury Prevention –
Many exercises that I use with the sprinters I coach work on all-around athleticism. Distance runners, because it is a volume-intensive activity, tend to see overuse injuries because they don’t have the time or guidance to work on the rest of their body. As a result, I now use a lot of the hurdle mobility drills, plyometric drills and general strength and conditioning exercises that I used to only do with the sprinters with the distance runners. In the last two years, I have seen a significant drop in injuries because they’re stronger and more well rounded athletes. The distance runners can now also handle more volume because of their increased strength.
Sprint principles you can incorporate into your training right now:
Dynamic Warm-up –
I have all of my distance runners complete a sprint warm up prior to running. Not only does this help them with proper running form, but it also serves as light strength work prior to their main workout of the day. Another benefit of the dynamic warm-up is that it activates those muscles that shut off from all of the sitting you do during the work day. The dynamic warm-up can also replace some of the static stretching that is done, which has now been identified in many training circles as a less effective warm-up method than its dynamic counterpart.
Try these movements prior to your next run:
20 yards of each
High knees
Butt kicks
Kick outs
Reach for the sky with skipping
Side skips with full arm swings
Forward skips with full arm swings
Carioca
Knee up and stand on tip toes
(Email us if you need more guidance on this)
Incorporate weight and plyometric work into your training –
As you know, Windsor Running coaches think that strength work is vital to good running. Sprinters tend to work with heavier weights and do fewer repetitions than distance runners. That being said, distance runners can benefit from these types of movements as well! This is especially true for trail-running athletes, or anyone who routinely trains and competes on uneven surfaces, because developing strength helps the body maintain control, balance, and overall health for all of those unexpected bumps and bends encountered during a run. As stated above, distance running is a volume-intensive activity, which limits the time you can allocate to other things, so consider focusing on compound (or multi-joint) exercises that will work numerous muscles in the body and will force the body to learn to develop the proper strength needed to counteract running forces for better balance and control.
Distance runners can benefit from light plyometrics as they try to develop more speed and power. However, plyometric work should be approached cautiously, because it can be hard on one’s body. Start slowly, incorporating three to four low impact exercises for one or two sets about one-two times/week. Once you feel that your body can handle the new exercises, then reps and sets can increase. The idea is not to go for an aerobic effect here, but to execute every rep with proper form and technique and as powerfully as possible.
If you would like guidance in how to incorporate these elements into your training routine, email us!
At the end of the day, what’s important to understand (and this is where a coach can help), is the timing within your training program in which you should implement sprint-based strength and mobility work. This is key when you’re planning your running season. For example, high-volume weight work is not something you want to be doing during a marathon taper. We recommend trying one or two of our suggestions and stick with it over the next three weeks. Once your body starts to adapt, reassess to see what gains you’ve made!
Let us know how it goes!
Coach Jesse
With Us, You Will
How does this relate to distance running?
In order to develop speed, one must train speed; this is the theory of specificity. It’s the same reason why many marathon programs have 22-mile long runs. If you want to get better at running longer distances, you have to run longer distances. Many distance runners think that a session of 6 by 400 meter intervals is speed. In one sense it is, but it is not when we’re trying to develop speed, power and efficiency in our running practice. Below are some of the reasons why you should incorporate sprint training into your routine:
Running Efficiency –
For those who have read Born to Run (and if you haven't you should), you know that form is an important component of healthy running. While we’re not big advocates of barefoot running, the lessons of the book about practicing running form should be heeded. Sprint coaches devote a significant amount of time during practice to working on technique. While distance runners shouldn’t try to run like a sprinter for the marathon, working on improving form will make you more efficient and therefore you’ll be able to run further and faster using less energy.
One note of caution, changing form takes time and if you haven’t done many running form drills, you should know that they do place new stresses on your feet and Achilles tendon. Ease into these drills. Dathan Ritzenhein, the former American record holder in the 5000 meters, is an example of someone who pushed form changes too far while training for a marathon and developed stress fractures in his feet.
Injury Prevention –
Many exercises that I use with the sprinters I coach work on all-around athleticism. Distance runners, because it is a volume-intensive activity, tend to see overuse injuries because they don’t have the time or guidance to work on the rest of their body. As a result, I now use a lot of the hurdle mobility drills, plyometric drills and general strength and conditioning exercises that I used to only do with the sprinters with the distance runners. In the last two years, I have seen a significant drop in injuries because they’re stronger and more well rounded athletes. The distance runners can now also handle more volume because of their increased strength.
Sprint principles you can incorporate into your training right now:
Dynamic Warm-up –
I have all of my distance runners complete a sprint warm up prior to running. Not only does this help them with proper running form, but it also serves as light strength work prior to their main workout of the day. Another benefit of the dynamic warm-up is that it activates those muscles that shut off from all of the sitting you do during the work day. The dynamic warm-up can also replace some of the static stretching that is done, which has now been identified in many training circles as a less effective warm-up method than its dynamic counterpart.
Try these movements prior to your next run:
20 yards of each
High knees
Butt kicks
Kick outs
Reach for the sky with skipping
Side skips with full arm swings
Forward skips with full arm swings
Carioca
Knee up and stand on tip toes
(Email us if you need more guidance on this)
Incorporate weight and plyometric work into your training –
As you know, Windsor Running coaches think that strength work is vital to good running. Sprinters tend to work with heavier weights and do fewer repetitions than distance runners. That being said, distance runners can benefit from these types of movements as well! This is especially true for trail-running athletes, or anyone who routinely trains and competes on uneven surfaces, because developing strength helps the body maintain control, balance, and overall health for all of those unexpected bumps and bends encountered during a run. As stated above, distance running is a volume-intensive activity, which limits the time you can allocate to other things, so consider focusing on compound (or multi-joint) exercises that will work numerous muscles in the body and will force the body to learn to develop the proper strength needed to counteract running forces for better balance and control.
Distance runners can benefit from light plyometrics as they try to develop more speed and power. However, plyometric work should be approached cautiously, because it can be hard on one’s body. Start slowly, incorporating three to four low impact exercises for one or two sets about one-two times/week. Once you feel that your body can handle the new exercises, then reps and sets can increase. The idea is not to go for an aerobic effect here, but to execute every rep with proper form and technique and as powerfully as possible.
If you would like guidance in how to incorporate these elements into your training routine, email us!
At the end of the day, what’s important to understand (and this is where a coach can help), is the timing within your training program in which you should implement sprint-based strength and mobility work. This is key when you’re planning your running season. For example, high-volume weight work is not something you want to be doing during a marathon taper. We recommend trying one or two of our suggestions and stick with it over the next three weeks. Once your body starts to adapt, reassess to see what gains you’ve made!
Let us know how it goes!
Coach Jesse
With Us, You Will
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