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Elite Athletes Use These Methods to Run Faster (and you can too)

1,242 views · Published 6 July 2018 · 57:37 · Indexed 28 October 2026

Channel: Muscle World · 2018 · Sports

New format of video! Guest - Running coach Gethin Rhys James has joined me to answer some of the running questions I have received and share his top advice, secrets and tips to improving speed.

Gethin is an experienced Personal, running coach, Taekwondo champion & Taekwondo coach. He can be found on Instagram: @gethinrhysjames

In this conversation with Gethin he covers:

Can everyone be faster? And if so, by how much?
Should more emphasis be placed on sprinting techniques or on weight training / plyometrics?
What are the best strength exercises for speed?
What should I avoid doing if i want to be faster?
Can you be too old to improve your speed?
Should you warm up? and what should the warm up look like?
Do you need to be superfit?
Fundamentals of a running programme
How long will it take to see an improvement?
How much faster can I get?
Structure and measure running mechanics
Flexibility Reserve
Concentric / eccentric
How to find information to improve your running gait.
How important posture is for running
How to warm up

How to start off Weight training sessions - compound exercises (multi joint exercises) such as squat, dead lift.

Running technique

We discuss various athletes such as Usain Bolts, Tyson Gay and Michael Johnson who's names are synonymous with speed.

Gethin shares his coaching practices that will help anyone improve speed for their chosen sport. We specifically talk about how rugby players and football players can increase speed to improve their game. These ideas will be effective for any sport that involves running and this includes the military.

The RAMP Protocol developed by Dr Jeffreys:
Raise the heart rate
Activate the muscles
Mobilise the joints
Potentiation - to raise intensity and improve performance

A well planned warm up should be conducted to prepare athletes for exercise and improve performance. Other advantages of a warm up include:

Mental readiness
Physical readiness
Injury prevention
Performance enhancement

Also discussed - the effect of plyometrics on sprinters and endurance athletes and the effects of cross country running.

Remember there are a variety of ways to do things based on a variety of targets.

Gethin also talks about the 80 / 20 principle and discusses weight training for one of his football athletes that he coaches.

How important for running are Genetics, body compositions, strength and skill

Gethin also discusses the speed of Usain Bolt and his acceleration. What are the best genetics for sprinting?

Explanation of ground reaction force during sprint.

Thanks for watching!

Elite Athletes Use These Methods to Run Faster (and you can too)

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