Endurance Track Speed from STRENGTH

Speed from Strength

By Steve Bennett B.Sc. (Physiology)
oztrack.com

A great thing for any runner to develop would be more “bounciness” and in any endurance athlete would be “sustained bounciness”. The good news is that most athletes can significantly improve their stride’s power and sustainable power.

Sprinters can improve their stride frequency by improving technically in several ways. They also need to optimize their power delivery by having high levels of stabilization strength and developing powerful prime movers. For many people, running fast can be developed very simply. They need to develop strength in the gym and practise at speed when not fatigued.

Fast Running

Fast running allows the nervous system to learn better how to utilize the gains in strength. Middle-distance athletes need to develop high endurance levels to sustain race pace for the distance required, e.g., 55s laps for 1500m. To win, these athletes will also need to be able to change pace rapidly and have a sustained higher-speed finishing burst. Said Aouita was appointed our national distance coach in Australia in 2002. The key area of his philosophy was for athletes to do enough quality volume in key sessions to develop high stamina levels. He also believes in building excellent recovery into a program by having plenty of recovery days and weeks.

Speed for middle-distance athletes can be developed from the effects of weights, many repeats of short hill repetitions and plyometrics. Importantly, this can be done without the athlete doing volumes of really fast sprinting. In middle-distance athletes, this is a common cause of injury.

Plyometrics

  •  Plyometrics is even more important than weight training in developing the type of speed that middle-distance athletes need.
  • Starting early is the key to developing athletes who can safely train with plyometrics. Get young athletes to do various lower-intensity plyometric activities. Then, as adults, these athletes will be much more able to do them with safety.
  • Older athletes need to build intensity slowly in this area. In the past, my squad performed a wide variety of plyometrics

A Plyometric Plan

A summary of some of the activities from our plyometric program follows:

Hill Bounding

Hill Bounding very effective at improving hip extension power and can have a significant impact on all runners. Hill-bounding stimulates the athletes to generate more power, which is sustainable and good conditioning for other more intense power activities.

  • All bounding involves the athletes impacting with a flat foot and having an active foot strike (the foot moves backward as it hits). Athletes must stay tall, lift their knees high and aim for some “hang time” in long bounding. Each foot contact needs to add to the momentum. It is common to see athletes reaching in front for more distance, which causes them to lose momentum. The key is to have the athlete use high hip extension power generated by the glutes to project the body forward.
  • When bounding uphill, it is best to ensure the athlete’s foot is on impact pointing straight up the hill. The knees should be lifted high in front while the athlete stays very tall.
  • In the early phases of periodization, the sprinters in my group did two sets of 5 x 60m hills where they ran 20m – bound 20m – run 20m. They have often progressed to 2 x 5 x 60m hills where they bound 20m – run 20m – bound 20m. They do these with 2 minutes between reps and 5- 10 minutes between sets.
  • The middle-distance athletes have built up to do more of them, and we have found good effects from 20 x 60m hills with 20m bound – 20m run – 20m bound with a walk-down rest. They do the bounding less powerfully than the sprinters and do more of them quite safely. The activity has low structural stress on the athletes. But they often feel it the next day by having sore glutes. This is evidence of some good work being done.
  • With the Middle Distance athletes, we sometimes do hill circuits where the athletes bound up a 50m hill run across the top and then swiftly down a gentle slope across to the bottom and back up the 50m bounding section. The circuit has been about 600m a lap, and they have built up to doing six laps.

Bounding

  • We perform three types of bounding. We have succeeded with all three kinds while using very low volumes.

Standing start bounding

Standing start bounding is very safe and performed about once weekly for much of the year. 5 repeats of 4 bounds and a jump into a sandpit. Measure the total distance of each effort and strive for progress. Improvements in mid-torso strength and leg strengthening from weights (especially the glutes) should assist progress. Rest for at least 3 min. I have athletes do these in racing flats on a mondo surface. Most athletes can improve the total distance by over a metre in a season.

Running start bounding

Running start bounding is performed more with sprinters/jumpers. It requires the athlete to be technically good at standing start bounding. The athletes must get off the ground much quicker after each contact during running-start bounding. It is much more specific to sprinting. My squad often performed five repeats of 4 bounds and a jump into a sandpit from a 10m running start. Once again, the total distance is measured, and the athletes aim to progress. Athletes may need to start with a 5m running start.

  • High-level athletes can progress to doing them with an 8-stride run-up and then 9-bounds and a jump into the pit.
  • Middle-distance athletes do running start bounding in the pre-competition phase as well.

Speed Bounding

Speed Bounding is the most specific form of bounding a sprinter can perform. We usually do speed bounding from a running start over 20m or 30m. We time the athlete over the distance and count the number of steps. By multiplying the time in seconds by the number of strides, the “Speed Bound Index” can be calculated. The lower the index, the better the athlete. Once again, we only do about five attempts over 20-30m and have seen excellent athlete progress.

Planning Ideas For 800m & 1500m Athletes

Author: Steve Bennett

Georgie Clark Child Superstar

There are many very young (9-13 years old) extremely talented athletes out there. Some of them, like Australia’s Georgie Clarke, can make significant progress at an early age. 800m age 11 2:12 age 12 2:08 age 13 2:05 age 14 2:02 ….age 16 2000 Olympics Semi-Final in the 1500m . She was on a very minimal and varied program in the early years and still performed brilliantly.

You only have to watch any young Athletics Championships. Some show talent because they are early maturers or have already undergone specific training. However, some show the necessary qualities required to do something great on the track as mature senior athletes and have done very little specific training. What do we do with this latter group of super-talented athletes? The answer to this question is often full of distractions, most seeded in jealousy and rivalry. For example, accusations of athletes being trained too hard are common even when the athlete is doing a good variety in training.

We have to recognise that many other sports start their preparation much earlier than athletics. Our young athletes need good long-term preparation if we want athletes with good qualities as adults. Sitting down all day watching TV or at school, wearing shoes all day, only exercising in competition, and not having a variety of experiences of the positive effects of exercise are just some of the obstacles we face. In African nations, children do various activities as part of their lifestyle that gives them strength and conditioning. If we want our athletes in any sport to have a chance, we have to provide them with variety when they are young, or we will have to play catch-up later to keep our athletes healthy.

These super-potential young athletes need a broad base of training stimuli. They need coaches that are willing to arrange it for them. Not coaches who will focus ONLY on the areas that give good results fast. Adrian Faccioni and Di Barnes presented some great information at the 2001 Australian Track & Field Coaches Congress. http://www.faccioni.com/lectures/juniorcondition.PDF Athletes at this stage of development should have great variety in their programs. What follows are some examples and ideas:

Swiss Ball – training sessions – great for mid-torso development and balance.e.g. 20-minute sessions, maybe 1-2 a week, follow videos or do a class.

Pilates – do a floor class or follow a video – similar to the above. Maybe even integrate some of these exercises into a warmup phase of a session. -maybe one a week

Gym – Train with free weights only and avoid max weight lifts. Young athletes need to develop strength. However, good guidance and supervision is required. Variety in the program is necessary. Start with small duration sessions – maybe just one a week.

Kenyan children running

Steady Running – run on grass, dirt and mixed uneven terrain at varying speeds, making it fun. Kenyan athletes in their thirties, in many cases, were playing on their farms (strength training) and running 100+ km a week to get to school on uneven terrain from age 6. The trick is NOT to structure it and have young athletes pound out the steady, continuous runs at an even pace on even terrain (road) or a track!!. If we got Kenyan youngsters to do this, they would not last long either. There is no reason our young athletes cannot do regular play, such as running for 30 minutes on uneven surfaces combined with walking or long all-day bushwalks, etc. Make it as natural as possible – search out trails and stay off paths and roads.

Bushwalks – are a great way to build base stamina and strengthen legs. A very natural exercise mode. There are some great ones in any National Park.

Other Sports – Participation in various sports is good for all-round physical and psychological development. We need to ensure that in whatever sport they play, the training and competition should be very varied and appropriate. Many other sports are years behind athletics in using methods that are the best in training for running.

Athletes who prepare for Athletics following the general philosophy presented here will be prepared brilliantly for other sports they may play or later specialize in.

Medicine Ball – med ball exercises can be performed that are good for everything from balance, strength, power, etc. Maybe even help our athletes not get knocked over as easily.

Be creative.

Foot/ankle/lower leg conditioning – walking on toes, walking on heels, walking on soft sand, foot strengthening, e.g. rolling up a towel, pick up pencils, etc.

Plyometrics – bouncing exercises of varied intensity in different directions. Maybe over obstacles or up onto obstacles. Do standing Long Jump tests. Play hopscotch. Ease into it gently and design other fun games to play. Whatever athletes are regularly doing will generally not be a problem.

Competition – DO NOT over-compete. Young athletes should enjoy the process of all aspects of this sport. It is common to see underprepared athletes (supposedly being looked after) over competing by going to multiple races a few times a week. Athletes cannot work on technique when under pressure. Competing a lot may be fun, but it is the quickest way to create future problems when athletes compete in various settings against athletes of various ages and levels and in different events. Spending all day at track meets or Gala days is not everyone’s idea of fun, so try to spend quality time at the track. Not hours waiting for the next event.

Speed improvement – this is a critical age for the development of speed. Not working on it now may mean missing the boat. Increasing cadence and improving coordination are very important.

Fornetina Spring Form

Technical improvement- This is paramount to longevity. Young athletes must spend enough time each week improving their technique. The typical way to compromize this development is to compete too much (no athlete will be able to change an old technique during max effort situations) or do too much of one type of training e.g. focusing only on aerobic development.

Many talented athletes fail to make it or develop chronic injuries that prevent them from reaching their full potential. I believe that with these athletes, we can maximize their chances of avoiding problems by providing them with a varied program, always focusing on technical improvements and being patient. Never let one type of training dominate the others. When the athletes are mature, it may be more appropriate to allow certain kinds of training to dominate the program, especially if, as young athletes, they were exposed to a few years of multilateral training and now have excellent posture/technique, etc. In the meantime, athletes who train with variety will likely meet success off relatively small volumes of training in every area and show good performance improvements anyway. The best way to judge a program is for the athlete to improve steadily technically. There may be hiccups as the athlete has a growth spurt, for example, BUT generally, the athlete should improve technically throughout their foundation years.

“Saving kids for later” by getting them to do next to nothing in a low-key program is a myth that will never produce talented athletes who are resilient as adults.

Patience is Key to Distance Running Success

Author: Steve Bennett

article-2186837-147C0F92000005DC-253_468x407
David Rudisha 800m World Record Holder

Patience is Key to Distance Running Success

In 2003, I coached a group of exceptional junior athletes at the national level. Like many young athletes, they craved immediate success—this season or the next. While our efforts brought numerous junior national medals, we fell short of producing world-class athletes who endured in the sport.

Fast forward to 2014, and few from that squad remain active in athletics. However, some athletes who stayed in the sport have matured and are now excelling. The journey from promising junior to elite senior athlete is long and requires patience.


Long-Term Adaptations Take Time

Developing as a distance athlete involves physiological adaptations that occur over many years. For athletes growing up in Western cities, where running is less ingrained in daily life than in some African cultures, this process takes even longer. Key adaptations, such as increased mitochondrial density and muscle capillarization, are slow to develop.

To support these changes, athletes need an environment that fosters long-term engagement. Building strong friendships within the athletics community and finding joy in the sport are crucial. Injury prevention is equally important—rushing the process can derail a promising career.


The Danger of Pushing Too Soon

It’s tempting for talented 16-year-old athletes to chase world-class success by age 20 through increased training volume and intensity. However, the body simply isn’t ready to peak that early, no matter how well training and recovery are managed. This approach often leads to burnout and athletes leaving the sport before reaching their full potential.


The Path to Becoming a World-Class Athlete

Achieving elite status in distance running requires more than talent and ambition. It takes:

  1. Talent – The foundation of potential.
  2. Athletics Community – A supportive network of friends and peers.
  3. Optimal Location – Access to effective training environments.
  4. Coaching Expertise – Guidance to plan and balance training and recovery.
  5. Patience – The willingness to commit to the process and allow time for maturation.

Conclusion

True success in distance running demands a long-term perspective. By fostering a love for the sport, avoiding the pitfalls of overtraining, and embracing the gradual process of adaptation, young athletes can grow into world-class competitors. Patience isn’t just a virtue—it’s a necessity for any distance athlete aspiring to greatness.

Bounding Training For RUNNERS – THE OZTRACK METHOD

Author: Steve Bennett

Bounding Plyometric Training for Runners: A Comprehensive Guide

This guide outlines specific training techniques to improve power levels in runners, benefiting both sprinters and middle distance athletes. These exercises enhance “ease of speed,” finishing burst speed, and overall athletic performance.

Bounding is the most Specific Form of Plyometric Training for Runners. It is the icing on the cake built from core training and weights. It is the final link to running. It gets it all working properly. You can read how passionate i m about this.  Plus Athletes only have to do very small amounts of it for it to work.


Standing Start Bounding

Video: Standing Start Bounding Demonstration

Standing start bounding involves starting from a standing race position, performing four bounds, and jumping into a sandpit. Distances are measured from the front foot to the back of the landing print. Athletes should aim for maximum distance and focus on steady improvement through technique, weight training, and core strength.

 

Key Points:

  • Mimics the sprinter’s start and early acceleration phase.
  • Improves power conversion from weight training gains.
  • Limit sessions to 30 contacts per leg to prevent injury.
  • Use cushioned shoes or jumper spikes for safety.
  • It should be done from the early phases of the macrocycle and can be done all year.  
  • Used with Sprinters and Middle Distance Athletes. Plus, even with Distance Athletes.

Recommended Exercises:

  • Single-leg step-ups (e.g., elite athletes lifting up to 90kg).
  • Squats for back muscle strength (though less specific to bounding).

Running Start Bounding

Video: Running Start Bounding Demonstration

Running start bounding is a progression from standing start bounding, ideal for the power phases of training. Starting from a 5m or 10m running approach, athletes aim for maximum distance in each attempt.

Key Points:

  • Focuses on faster muscular contractions with shorter ground contact times.
  • Specific to the middle and late acceleration phases of sprinting.
  • Limit to 30 contacts per leg per session.
  • Often used by both Sprinters and Middle Distance Athletes
  • It is a crucial part of the program to monitor and measure distance improvements for each athlete. They will likely constantly improve, and this can lead to running speed improvement at all distances.

Speed Bounding

Video: Speed Bounding Example

Speed bounding combines a running start focusing on step count and time over 20m. Athletes aim to decrease their score, calculated as:
Score = Steps × Time (in seconds)

Key Points:

  • Ground contacts are quicker, making this a highly specific activity.
  • Best performed in pre-competition phases.
  • Limit attempts to 3–5 at the start of a session.
  • Not used with Middle Distance Athletes

High Hurdle Bounces

Video: High Hurdle Bouncing Technique

High hurdle bounces are designed to improve “stiffness” and bounce when legs are closer to straight, as seen during maximum speed running.

Key Points:

  • Simulates the support phase of maximum speed.
  • Use low-volume sessions with no more than 12 contacts per leg (e.g., 6 x 2 hurdles).
  • Best done on synthetic tracks or long jump surfaces using spikes.
  • Not used with Middle Distance Athletes.

Progression:

  • Start with low hurdles and gradually increase height as athletes build strength and skill.

Keeping Records

Video: Training Records for Bounding Exercises

Tracking performance in these activities provides valuable insights into the effectiveness of strength and stability training. It also motivates athletes by showing tangible progress in their power and speed development.

Tips:

  • Regularly record distances, times, and scores for each exercise.
  • Use results to adjust training plans and set goals.

Caution: Avoid Overtraining

While these activities are fun and engaging, athletes must adhere to recommended limits to prevent injury and fatigue. Coaches should monitor sessions and enforce restrictions to ensure long-term development without overloading the nervous system.


By incorporating these power-focused exercises into a training plan, athletes can enhance their speed, acceleration, and resilience, translating strength gains into improved performance on the track.

Here is another article about Bounding by Rob Assise

Oztrack INFORMATION

Im Steve Bennett I live near Sydney, Australia. I remember watching the 1968 Olympics as a child with great excitement. I was 5 yrs old. I vaguely remember Bob Beamons Long Jump and an Australian Gold medallist Ralph Doubell win the 800m. This inspired me to be an athlete and one day be in the Olympics, that didnt happen. But i certainly enjoy the era near Sydney’s big moment near 2000.

So the first thing i did was complete a coaching course and straight away met renowned coach Lindsay Watson who is always full of calmness, humour and wisdom. Yvonne Melene displayed to me just how thorough coaches can be in their study and planning. She set such a great example. That coaching is research-based and is an applied science and an art at the same time. I also met Keith Connor who was later to become National Coach, a tough administrator who was full of wisdom, communicated without bullshit and taught me how athletes need to be tough mentally to get up when they are knocked down and keep doing that. Later with coaching groups based at Homebush (near the Olympic Stadium) i made great coaching friends like Paul Laurendet with his strong squad of middle distance stars and this enhanced the enjoyment of my squad. We had some great times in the late 1990s.

One of the keys to maturing as an athlete and a coach is to love what you do and that enables you to stay in it long enough to mature. You have to plan your entire environment to optimize your enjoyment of the process as much as possible.

Visit one of Oztrack’s Partner Businesses Verified Lending