Understanding Speed- Scientifically?!

 

My friend/runner (who we will now call “Dani”) was so very determined to run at Boston. Dani had a good endurance base under her, but I wanted her to step away from the constant even paced long runs that she was used to doing.  This would mean she would not only have to change the physical components of her training, but the mental as well.

Dani was open minded which was step 1. I explained to her that I do believe you have to run slower to get faster, but she needed to learn what her fast is.

If we were to look in the dictionary, we would find that the word “speed” had multiple meanings based on how it is used. As a noun speed would be defined as the act of moving swiftly. As a verb, speed would be defined—“to move, work or take place faster.”

Speed defined from a scientific perspective would be defined as the following:

1.)    Physicist- Speed is the rate of change in distance or Speed=distance/time

2.)    Biomechanist- Speed is the product of distance covered in each step (stride length) and the number of steps taken per minute (stride rate). Speed=stride length x stride rate.

The physicist mathematical definition is pretty simple.

           -A runner runs 10 miles in 90 minutes

                            10 miles/90 minues= 0.111

                            0.11 x 60= 6.66 mph

            - Most runners want to know their pace. In this situation it’s 90 mins/10 miles= 9 mins per mile

Simple math, but does it fully explain speed in terms of running?

The biomechanist on the other hand would have a more complex math equation.

1.       You would have to measure stride length

2.       You would need to measure stride frequency

For runners a simple technique is to use a metronome (which I have all runners use early on and just prior to race day) to find consistency in cadence.  The problem with this formula is stride length changes with terrain.  Biomechanist have determined that stride rate in which metabolic cost is minimized is between 170 to 180 steps per minute.  The problem here is unless the runner is truly consistent, stride rate and stride length are inversely proportional—as one increases the other decreases. 

While each of the above state definitions are great, Dani was looking more confused than I may have sounded. 

We headed to the track and tested each of the definitions.  The first two were pretty simple to understand and when we tested Dani at a faster speed, she saw that she became fatigued very fast.

We then headed to a hill to test the biomechanist definition.  Again, she became quickly winded as we focused on increasing stride length and cadence at the same time.

Dani got a little frustrated and screamed—“I’m too slow.”

I knew it was time for some encouraging talk, so I “introduced” the next scientist—the Exercise Physiologist.  She laughed and asked why I sounded so positive when she was about to die. I smiled and said, “Listen to the definition of speed by the exercise physiologist—It’s the result of a beautiful integration of anatomical, cardiovascular, muscular, and neurological factors that operate to influence the production of energy.” 

Dani’s response--“BORING!”

I quickly responded, “have you heard of terms VO2max, lactate threshold, and anaerobic capacity” She nodded yes and stated that’s been her primary focus. I assured her we were still going to focus on these some, but we were going to focus on her anaerobic capacity with greater focus from the start.

Again, I challenged her to think about where she is now and where she wants to go. Did she have the speed to meet her goal? Does she need to get faster?

I gave her an analogy to think about—

A successful company doesn’t hire mindless workers. They are taught strategies by their manager that will direct the workers towards the company’s mission. The workers buy into the strategy and execute with the understanding that they are working towards the company’s mission.

That’s you Dani! You have the skills and now you need to buy into the mission, and you will qualify for Boston.

Speed first-- to learn how to run at the right pace consistently.