Having problems with message search?
When an athlete says they have speed training on such and such a day , it appears what they may be describing can be very different from coach to coach. The term can mean many different things depending on the coaches philosophy.
I was recently speaking to a coach and former superstar athlete who used the term "Speed Training Kills" and I was puzzled at what this term was meant to mean from him. What type of speed training kills? What kinds are safe?
From what I have been able to research there are a variety of problems that may be caused by speed training and it all comes down to the athlete and what methods of speed training are being implemented.
The problems that may arise from some varieties of speed training and sometimes situations are detailed below:
1/ Maximum speed training - eg max velocity sprinting experiences - higher peak forces when the athlete is fresh when compared to when the athlete is tired. Also enhanced risk when the athlete is sprinting maximally from a standing start on achilles tendons. This is why most MD aths do running start repetitions. Max speed sprinting is even higher risk when the athlete is already sore from previous fast work or is stiff from high volume training. Athlete who sprint with bad running form face even higher risks when doing maximum velocity training.
How can this form of training be made safer? Do small amounts regularly at slightly lower speeds than maximum. The athlete needs to maintain really good running form and limit total volume of the experiences at high speed to small amounts on days when it is safe. It could be argued that max velocity training is unnecassary in MD athletes and even in 400m athletes - however it is important that they can sprint at maximum effort when in the closing stages of their races (but at a speed which is not their true maximum velocity)
The athletes in my squad do a small amount of running regularly throughout the year at speeds near those used in the backstraight of a 400m race. They do this when fresh early in their sessions. I believe that not doing this would mean the athlete would rarely ever be practising good running form and would have greater difficulty transitioning to higher speed training when entering the pre-competition phase.
2/ Highly acidosis running - The kind that causes loss of good running form. This is a situation where athletes often collapse into a running position of increased pelvic tilt (to bum out) and use hamstrings - backs etc. in positions which are not anatomically safe. My squad do a variety of sessions but avoid highlu lactic work that would cause form loss - however they apply many of the principles outlined in "Maintaining Form" and expand their ability to train at higher intensities with good running form.
3/ High volume track sessions - some track sessions can be very high in volume. This can also cause problems. It is important to build the intensity and volume carefully.
4/ Fast Track sessions done when already stiff or sore from other training - including the effects of long runs. This is especially true when athletes do high volumes of slow running. When running slow athletes legs are often quite bent in the support phase which means the athlete runs low. Then when they attempt to run fast they have to lift their centre of gravity to run higher which is stressful on glutes and adductors. This can cause problems for athletes. Athletes who stay low strike early with a bent leg and this can cause numerous problems -as well as making speed training less effective. Some athletes get injured during speed training because of this and then dont want to do it anymore.
5/ Plyometrics - especially when done incorrectly or in high volumes. Do a small amount <30 contacts per leg and start with safer activities such as alternate leg bounding. Do in racing flats , always impact with a flat active footstrike. Recognize that hopping , depth jumps and over hurdle hops are more intense. Aim for activities that have fast contacts that dont cause soreness. The idea that athletes need to do high volumes of this sort of training is incorrect I have seen athletes improve a massive amount in elastic power training off a very small volume in each session - just once to twice a week. Do them perfect and regularly and I believe that this can prevent injuries due to the positive effect on muscles of eccentric training. Eccentriuc training of any kind is great for building muscle resilience.
The main injuries
that are common from speed training are having problems with:
that are common from speed training are having problems with:
- hamstrings - prevention is to optimize core stability and mobility as well as optimizing running mechanics. This means practising smart more often and throughout the year- not just for part of it. Hamstring problems do not go away with rest - they have to be treated and prevented in a multi-faceted way.
- achilles - prevention is best - develop strength especially eccentrically in gym, wear flats and very importantly do not follow the old myth that when sprinting run "up on your toes". Keep the ankle joints really loose (they tend to lock up in many athlets and then can cause achilles problems) and get treatment of problems in this area very early.
- knees - take care when running downhill and also when bending down. Strengthen vastus muscles with smart gym work including lunges etc. Optimize biomechanics and run as much as possible in off-road situations.
-backs - optimize core stability and posture when running. Train to develop both strength AND endurances of all midtorso muscles in multi-movement ways. Dont think that situps and back extensions are enough - they are not. Look at any acrobat in a circus - that is just how trainable our strength, endurance and control in the mid-torso could be.
- feet-arch- don't just run in shoes - run/walk barefoot and maintain tone of muscles in the feet. This is why Kenyans reportedly have far less problems than us with shin, foot problems.
- shins - strengthen shin muscles - do heel/toe walking at multiple angles at most track sessions. I have seen a dramatic drop in shin problems even though my squad do regular plyo training. Also keep the calf muscles long and loose - strecth for a few minutes on a wedge each day.
-stress fractures - increase bone density - optimize hormones, do weight training - avoid hard surface training. Do small regular amounts of vertical impacts. Pool training may be good for conditioning, strengthening and recovery but it does not stimulate bones to harden. Weight lifters have the hardest bones and as long as their hormones are OK this is also true for females. Athletes must listen to their bodies and stop at the first signs of a bone stress response and nlot let it build into a true stress fracture.
Speed Training with Safety
I know that athletes can develop far greater speed capacities without doing unsafe amounts of the high risk speed training varieties by focusing on developing more strength, mobility and power. They can do this in a large variety of ways which are fun and some are detailed in "Maintaining Form" or in kids with the principles discussed in Training Kids for Speed
The type of speed that comes from powerful strides is very trainable in any athlete. The kind that comes from fast legs is more of a nervous system effect and is also useful but not as possible to improve as much as the kind that comes from increased stride power.
Speed Training is any method that can be employed to improve the athletes "ease" of running at race speeds either when fresh or when fatigued (like in a race). There are some varieties of speed training that are very safe such as sessions when an athlete simply practises running at race speeds (without aiming to develop endurance from the session). I believe this kind of Race Tempo session is the most undervalued and underused session in Training for 400-800-1500m athletics. It is what makes athletes more economical and ALSO more injury resilent when running at these speeds during any situation.
The common way an athlete gets hurt is when they become sore from doing something that their bodies are unfamilar with and then when coming back to training with a sore body and ignoring the signals and adding soreness to the soreness.
regards
Steve Bennett
Offline 
Send Email