Many runners want to run faster but feel awkward and stressed when they try to do so. This is most often due to the lack of gentle training in faster running form. When doing the acceleration-glider regularly, runners find it easier to run faster and smoother. You’ll use the conscious brain at the beginning of each of these drills, allowing for training of the reflex brain. Repeat it smoothly four to eight times.
This drill is a very easy and gentle form of speed play, or fartlek. By doing it regularly, you develop a range of speeds, with the muscle conditioning to move smoothly from one to the next. The greatest benefit comes as you learn how to glide or coast off your momentum.
Done on a non-long-run day, in the middle of a shorter run, or as a warm-up for a speed session or a race or MM day.
Warm up with at least half a mile of easy running.
Many runners do the cadence drill just after the easy warm-up, followed by the acceleration-gliders. But each can be done separately, if desired.
Run four to eight of them.
Do this at least once a week.
No sprinting. Never run all-out.
After teaching this drill at my one-day running schools and weekend retreats for years, I can say that most people learn better through practice when they work on the concepts—rather than the details—of the drill. So just get out there and try them!
Gliding — the most important concept. This is like coasting off the momentum of a downhill run. You can do some of your gliders running down a hill if you want, but it is important to do at least two of them on flat terrain.
Do this every week — As in the cadence drills, regularity is very important. If you’re like most runners, you won’t glide very far at first. Regular practice will help you glide farther and farther.
Don’t sweat the small stuff — I’ve included a general guideline of how many steps to do with each part of the drill, but don’t worry about getting any set number of steps. It’s best to get into a flow with this drill.
Smooth transition — between each of the components. Each time you shift gears, you are using the momentum of the current mode to start you into the next mode. Don’t make a sudden and abrupt change, but have a smooth transition between modes.
Here’s how it’s done:
Start with a walk of about 10 steps and ease into a shuffle for about 10 steps, smoothly increasing to a slow jog for about 10 steps. Then continue to ease into a regular easy pace for about 10-15 steps. Finally, glide off the momentum seamlessly back into a shuffle and then a walk.
Note: If you are warming up for a MM, race, or speed workout, you could add a 15-20-step gradual acceleration after the regular easy pace segment and then glide back into a shuffle and a walk.
Overall purpose — As you do this drill, every week, your form will become smoother at each mode of running. Congratulations! You are learning how to keep moving at a fairly fast pace without using much energy. This is the main object of the drill.
There will be some drills when you will glide longer than others—don’t worry about this. By doing this drill regularly, you will find yourself coasting or gliding down the smallest of inclines, and even for 10 to 20 yards on the flat, on a regular basis. Gliding conserves energy, reduces soreness and fatigue, and helps you maintain a faster pace in races.