If you can walk fast, you'll probably run fast: The science of running faster

Running fast is a skill that many people admire, especially when they watch the Olympics. Every four years, the world gets to witness incredible athletes who can achieve speeds that seem almost impossible. These athletes have unique abilities and training that allow them to perform at their best. One of the most thrilling events is when the fastest runners compete on the track. In sprinting, each athlete has their own lane, which allows them to concentrate solely on their performance without the influence of others. Eilidh Doyle, a talented runner who earned a bronze medal for Great Britain, explains that in sprinting, you have a clear strategy that you can execute without interference from other competitors. This aspect makes sprinting distinct from longer races, where tactics can play a significant role in the outcome. The fundamental principle of running fast is straightforward: speed is determined by either taking longer strides or increasing the frequency of steps. Sam Gleadhill, a researcher specializing in biomechanics, emphasizes that finding the right balance between these two elements is crucial. If you focus too much on increasing your step frequency, you might sacrifice the power of your longer strides, and vice versa. Even among elite runners, there are noticeable differences in their techniques. For instance, some sprinters, like Christian Coleman, possess strong and muscular builds that enable them to explode out of the starting blocks. They tend to take shorter steps but accelerate rapidly. In contrast, taller runners like Usain Bolt can take longer strides due to their leg length. Bolt's remarkable speed is attributed to the force he generates when his foot strikes the ground. Research indicates that female sprinters may rely more on speed, while male sprinters often benefit from longer strides. This difference could be linked to their physical characteristics. Sprinters typically have stronger leg muscles, which contribute to their ability to run faster. Studies have shown that elite sprinters possess more developed hip muscles compared to those who are not as fast. These muscles play a vital role in their sprinting performance. Another critical factor in sprinting is the speed at which a runner can move their legs. This aspect is influenced by coordination and how well the muscles work together. Some athletes focus on achieving quick leg movements just before they begin running. By increasing the force exerted when their foot strikes the ground, they can enhance their stride length and overall speed. However, there are ongoing discussions about the extent to which leg speed can be improved. Some experts argue that it is more beneficial to concentrate on extending stride length rather than solely attempting to increase speed. Genetics also play a significant role in determining how fast someone can run. Individuals who naturally walk quickly may also have the potential to run faster. Nevertheless, technique is an area that can be refined. Young runners often lack the same skills as their more experienced counterparts. They may not utilize the correct foot movements, which can hinder their speed. To run faster, it is essential to change your perspective on running. For instance, instead of running flat-footed, you should aim to lift your foot in a manner similar to how a horse moves. Other effective techniques include leaning forward at the start of the sprint to aid in acceleration. Practicing proper running form is the most effective way to increase speed. There are specific drills designed to enhance technique, such as high knees. Eilidh Doyle points out that many individuals perform this exercise incorrectly. When running, your heel should come up to your bottom, which naturally helps your knee move in the right direction. Mastering the art of sprinting requires years of dedicated practice and training. However, there are small adjustments that anyone can try, such as flexing their foot more or leaning forward during the initial phase of their run. Each person is unique, so it is essential to discover what works best for you in terms of sprinting technique.