The Surprising Science Proven To Make You Run Faster

Outperform explains why all-out sprinting can limit speed and how to use ins-and-outs to improve maximum velocity.

Learn the surprising science behind why your speed training may actually be holding you back from running faster and reaching your full potential. While many athletes and coaches believe that all out sprinting is the key to maximum speed, it turns out that this approach can lock an athlete in to a set speed and prevent them from getting any faster. Of course you need to train max velocity with all out sprinting, 30 flys etc. However if you really want to achieve your true max speed you need to incorporate other training methods that force the body to adapt and become faster. We explore the concept of progressive overload, which is the idea that in order to improve your speed, you must challenge your body to work harder and push beyond its current limits. However, this approach can be limited by what is known as the 'speed barrier', a phenomenon where an athlete's speed fails to increase despite their training age. One effective way to break through this barrier is through the use of floating sprints or ins and outs. This technique involves running at a high intensity, followed by a period where the athlete "floats" and then finishes with an all out sprint. This method allows for a higher top speed, better coordination between the flexors and extensors, and the development of relaxed sprinting. We discuss the science behind floating sprints and how they can be used to rewire the nervous system and train the mind and body to break through pattern-built barriers. While floating sprints are an advanced drill that should be introduced carefully, when used properly, they can deliver serious results and help athletes reach their full speed potential. #sprinting #runfaster #trackandfield #speedtraining #100meter Sources bio-conferences.org/articles/bioconf/pdf/2022/07/bioconf_shl… centrostudilombardia.com/wp-content/uploads/IAAF-Corsa-Veloc… Ozolin, N. (1978). How to improve speed. In Jarver, J. (Ed.). Sprints and Relays: Contempormy Themy, Technique and Training. Los Altos, CA Jacobs R, Ingen Schenau GJ. Intermuscular Coordination in a Sprint Push-Off. J Biomech,(9), 953-965. National Strength and Conditioning Association Volume 27, Number 1, pages 18–25 Skoglund A, Strand MF, Haugen TA. The Effect of Flying Sprints at 90% to 95% of Maximal Velocity on Sprint Performance. Int J Sports Physiol Perform. 2023 Jan 17;18(3):248-254. doi: 10.1123/ijspp.2022-0244. PMID: 36649725. simplifaster.com/articles/floating-sprints-speed-development…