Running Speed, Agility, and Quickness

Whether you are a natural runner, you run for exercise, you run for the mental benefit, you play sports, you want to run to lose some body fat, or all of the above….this post explains what you want to look for in your running “form”, and how to work on speed, agility, and quickness.

I also touch on the Optimum Performance Training Model (per usual) to recommend training durations/sets based on your fitness goals.

I am not a natural runner at all. With flat feet, bad knees, knee surgeries, and terrible form, it is not my cardio of choice. However, thank you to my Personal Trainers’ course, I’m learning more about running in the hopes that I’ll get more into it as spring gets closer.

With spring weather approaching, running seems to be more enjoyable. But, a quick twist of a joint, or strain of a muscle could keep you out of commission for a while. So, here are some key points to look for when you are running:

1. Make sure your ankles aren’t twisting. If you notice they twist often, consider strengthening exercises.

2. Try to land on your heel, then go to toe. Avoid running on your toes, or your heels alone.

3. Keep knees aligned with second and third toe. If they go inward or outward, you may have a muscular imbalance somewhere.

4. Don’t arch lower back by keeping the hips “neutral” as my handy book says.

5. Face your head forward to avoid straining. This sounds easy, but it is also easy to look too far up for down, or even keeping your neck too tense.

6. Breathe in through your nose, out through the mouth. Avoid shallow breathing.

The OPT Model (Optimum Performance Training Model), is a fitness training system developed by NASM, something you will see me talking about a lot on my blog. This is because the OPT Model is based on scientific evidence to move a person through the five training phases called stabilization endurance, strength endurance, hypertrophy, maximal strength and power.

This model is particularly interesting to me as it combines scientific evidence (thank you nursing school for drilling this into my brain), with training phases people can use in sports, lifting, running, etc…

NASM teaches this OPT model for running. Here are some recommendations when training for certain aspects of the OPT model:

Stabilization

1-2 sets, 2-3 reps, 0-60 second rest

Strength

3-4 sets, 3-5 reps, 0-60 second rest

Power

3-5 sets, 3-5 reps, 0-90 seconds rest

These are some condensed recommendations to think about as we start what I think is the best season for running. I hope you all stay injury free and enjoy the longer, and sunnier days.

-Ashlinn