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How fast can a man run: Usain Bolt bolts past 100meter World Record
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Usain Bolt's 100 meter World Record (AP Photo/David J. Phillip)
Lightning struck Sunday night in Berlin and Usain Bolt didn't even flinch. In fact, it was Bolt himself causing the storm as the Jamaican phenom sprinted his way to a new 100 meter World Record at the Track and Field World Championships. With unfathomable foot speed and confidence exploding with each step, Bolt set the standard for sprinters spanning the globe and gave the world a 9.58 seconds they may never forget.
Fast-twitch muscles equate to heightened sprint speed, and let's face it-- distance runners are typically flat on the fast-twitch. With more slow-twitch muscles, milers, road racers and marathoners maintain endurance that short sprint track stars just don't possess. Even though it's important to face the facts as a distance diehard and know that a sub 10 second 100 meters will probably never show up on the stop watch, it's even more important to work on what you don't have. Speed work is an essential part of distance training and can help from the crack of the gun to the cross of the finish line--no matter how far there is in between!
For your next speed session, the timely addition of 100 meter sprints would be a great way to gain speed. To keep your feet moving fast, wear spikes or your leanest flats to help with your stride and strength. After a warm-up of 15 to 20 minutes, get to the starting line of your local track (in Boston, try anywhere from Brookline High School, MIT, Harvard or Boston University) for a workout where you sprint the straightaway's and jog the curves-- no rest in between. Depending on your fitness level and goals, you'll need to choose a distance or duration for the workout. If you are aerobically inclined, try 2-3 miles of sprint-jog, a 5-7minute recovery jog and then another 2-3 miles of sprint-jog. Beginners, start with 1 mile of sprint-jog and then see how you feel-- if your stride still has some step in it, line up for another round.
During any speed work, focusing on proper form and relaxed breathing are both essential for effectiveness. Keep your knees high, flick those heels as close to your butt as possible and maintain your shoulders' stature. Make sure your recovery jogs aren't walk/shuffles or at regular speed. This workout is designed to help with your sprint endurance--it may seem simple at first, but you'll feel it soon enough. As a distance runner you may never be as fast as lightning, but it's always fun to pretend! Sprint fast, run long!
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