At The Running School, we specialize in refining running technique, improving running efficiency, and enhancing multi-directional speed for athletes across various sports. Florian, a talented 14-year-old 100m, 200m hurdles, and 300m runner—who also plays rugby—came to us looking to take his performance to the next level. Through biomechanical running analysis, targeted running drills, and strength training, Florian not only improved his running times but also gained a significant edge on the rugby field.
Identifying Running Inefficiencies Through Biomechanical Analysis
When Florian first arrived, he exhibited an anterior-dominant running style, meaning he relied heavily on driving his knees forward. This inefficiency resulted in excessive energy loss and increased impact forces on his lower limbs, raising his risk of injury. Additionally, he spent too much time on the ground with each stride, reducing his overall running efficiency and speed.
To better understand these issues, we conducted a biomechanical running analysis, revealing that:
- He was generating high-impact forces into the ground, increasing stress on his joints.
- He had an inefficient arm drive, wasting energy by opening and closing at the elbow instead of driving from the shoulder.
- His ground contact time was too long, limiting his ability to generate maximum power and acceleration.
Optimizing Running Technique for Maximum Speed
To correct these inefficiencies, we implemented a structured running coaching program tailored to Florian’s needs. Key components included:
1. Leg Cycle Training & Ground Contact Optimization
By getting Florian to hold onto a treadmill while running, we isolated and refined his leg cycle mechanics, ensuring his movement pattern maximized speed without unnecessary energy loss.
2. Arm Drive & Upper Body Mechanics
Since arm movement plays a crucial role in running balance, rhythm, and speed, we corrected his arm drive technique by encouraging movement from the shoulder rather than the elbow. This adjustment alone reduced unnecessary energy expenditure and improved his overall running mechanics.
3. Strength & Plyometric Training for Power and Acceleration
To enhance explosiveness, we incorporated plyometric drills such as box jumps alongside whole-body strength training for runners. These exercises helped Florian generate greater power output while reducing excessive strain on his lower limbs.
Achieving New Running PBs and Enhanced Rugby Speed
After implementing these running technique improvements, Florian saw remarkable progress:
- New personal bests (PBs) in all his running events (100m, 200m hurdles, 300m).
- Reduced ground contact time, leading to faster acceleration and improved running efficiency.
- Noticeable improvements in his multi-directional speed and agility on the rugby field, allowing him to make quicker, sharper movements during gameplay.
Unlock Your Full Running Potential
Florian’s success story is a testament to the power of expert running coaching, biomechanical analysis, and structured running training. Whether you’re an aspiring runner or a field athlete looking to improve speed and efficiency, The Running School can help you achieve your goals.
Want to improve your running technique and boost your athletic performance? Contact The Running School today to start your journey!
