From running mechanics to sprinting performance:

FORCING THE ISSUE

Rice Speed Symposium February 19, 2011

Host and Organizer: Casey Thom

Peter Weyand Locomotor Performance Laboratory Southern Methodist University

From running mechanics to sprinting performance:

FORCING THE ISSUE

Physics Ground Force/ Body Weight

SPEED

Speed is ~ entirely determined by what happens on the ground

Running speed is determined by:

1) The body weight of the runner. 2) The amount of force the limbs apply to the ground.

Force

is the key for

Weight

SPEED

Mass-specific force

Ground Force Applied

Body Weight

Why is mass-specific force so important?

Ground Force Applied

Body Weight

Scientific Concept 1:
because

FORCE DETERMINES MOTION:

(no exceptions)

THE force-motion relationship

The how of Mass-specific force-speed relationship

Ground Force Applied

Body Weight

Scientific Concept 2:
THE FORCE REQUIRED FOR SPEED DEPENDS DIRECTLY ON BODY MASS:

true for runners across the continuum of sprinting abilities

Absolute

Heavier Person Lighter Person

FORCE

into the ground (Newtons)

SPEED

2.0 x Body Weight

Sprint =

FORCE
into the ground (x Body Weight)

Relative

1.5 x Body Weight

(Everyone)

Jog =

Heavy and Light Person

SPEED

The how of Mass-specific force extends to sprinting speeds

Ground Force Applied

Body Weight

2.5 x Body Weight

Jog =

Elite Sprint =

FORCE
into the ground (x Body Weight)

Relative

1.5 x Body Weight

(Everyone)

Sprinter

SPEED
[note: the forces above represent approximations of the average vertical forces applied during foot-ground contact]

Ground Forces have: 1) magnitude, and 2) direction

1) Magnitude requirements set by body mass

2) What about direction requirements?

The forces that are important for track performance:

Vertical

Vertical and Horizontal

Horizontal

The forces that are important for track performance:

Vertical

Vertical and Horizontal

because a runners motion occurs primarily along these two axes

Horizontal

The motion of a runner in both the horizontal and vertical directions is set by: Force/Body Weight ratios

Can the vertical and horizontal forces needed for speed be accurately measured?

YES, the both horizontal and vertical ground reaction forces can be measured very accurately:

Vertical (Z)

FORCE PLATES, FORCE TREADMILLS

Horizontal (Y)

Force plates and treadmills at SMUs Locomotor Performance and Applied Physiology Laboratories

Force plates (acceleration)

Force treadmills (steady speed)

The force-motion relationship during sprint running

Phase 1 Acceleration Phase 2 ~ Steady Speed Phase 3 Slowing Down

Which forces are predominantly important for speed?

Acceleration horizontal and vertical

Steady-speed vertical Fatiguing - vertical

Representative Elite 100 m Dash Time-Velocity Profiles

(1987 World Champs)
100 m World Champs Finalists (n = 8 male; n = 8 female)

Velocity (m/s)

12

Men Women

0 0 3 6 9 12

Time (s)

The force-motion relationship during sprint running

Phase 1 Acceleration (0 - 20 m) Phase 2 ~ Steady Speed (20 - 80 m) Phase 3 Slowing Down (80 100 m)

Representative Elite 100 m Dash Time-Velocity Profiles

(1987 World Champs)
100 m World Champs Finalists (n = 8 male; n = 8 female)

Velocity (m/s)

12

Men Women

0 0 3 6 9 12

Time (s)

RACE PHASE I: Acceleration Ground Forces

Which forces are predominantly important for speed while accelerating?

Horizontal (Fy/Wb ) - determines change in speed Vertical (Fz/Wb)

Body weight must be supported against gravity

In space there is no need to support body weight: The body is oriented horizontally to exert the force needed for horizontal acceleration

On earth there are two requirements during acceleration: 1) Apply horizontal force to accelerate. 2) Apply enough vertical force to support the body. So, the body and limbs are oriented at an angle to apply both horizontal and vertical force to the ground in order to accelerate

No gravity

Gravity

Horizontal only

Horizontal and vertical

Scientific Concept 3:
The only time during the stride that a runners speed can change is when the foot is in contact with the ground

Speed in the air is constant

Small, but needed disclaimer

The frictional resistance of air (or wind) is being ignored

If you want to speed up or accelerate, you can only do so when the foot is on contact with the ground

How much ground force is necessary to accelerate rapidly?

This depends directly on the body weight of the runner

Accelerating Force = mass acceleration Force/mass = acceleration

More massive runners must apply greater ground forces to achieve the same acceleration

How much force/mass should a good sprinter apply to the ground while accelerating?

How much force/mass should a good sprinter apply to the ground while accelerating?

No single answer is available at present

Acceleration and Impulse-momentum approaches can both be used to understand step to step changes in running velocity

Acceleration

F = ma
Instantaneous only

from acceleration to impulse-momentum

Impulse - Momentum
an informative approach for considering the massspecific forces required for sprint accelerations

Impulse
Average force time force is applied

determines the net change in velocity

Acceleration
F = ma Force = mass acceleration

acceleration = velocity/time = m/s per second = ( m/s)/s

From Acceleration to Impulse

F = ma F = m (v)/t

multiply through by t
Force t = m v* Force time = mass velocity*
Change in velocity

*Change in velocity during the time of force application

The change in the horizontal velocity of the body must equal:

speed = Time of force Average horizontal force applied (Fy/Wb)

The change in the velocity of the body must equal:

speed = Time of contact Average force exerted (Fy/Wb)

If you know the change in the horizontal velocity of the body and the contact time, you can determine the horizontal force applied during contact:
( speed Wb)/contact time = Average force (Fy)

Practical Acceleration Messages

1) No extra time in the air 2) Train to enhance force delivered to the ground (relative to Body weight): - Strength, power, running mechanics

RACE PHASE II: ~ Steady-speed Sprinting

The how of the mass specific force-speed relationship during steady-speed running

Ground Force Applied

Body Weight

Representative Elite 100 m Dash Time-Velocity Profiles

(1987 World Champs)
100 m World Champs Finalists (n = 8 male; n = 8 female)

Velocity (m/s)

12

Men Women

0 0 3 6 9 12

Time (s)

The force-motion relationship during sprint running

Phase 1 Acceleration (0 - 20 m) Phase 2 ~ Steady Speed (20 - 80 m) Phase 3 Slowing Down (80 100 m)

Understanding running speed in terms of ground force application:

steady-speed running

Speed = Force/Wb Freqstr Lc

where: Force stance-averaged vertical force Wb the force of the bodys weight Freqstr Stride frequency Lc - length of contact*

*forward distance the body travels while the foot is in contact with the ground [illustrated as step length above]

Runners keep the speed they already have

Need to push down, not backward once up to speed

Runners are like bouncing balls

Need to push down, not backward

Skipping stones

Momentum moves the stone forward after the initial push

Mechanics of steady-speed running: scientific basics

PART II

Very Basic Running Mechanics: steady-speed running

The

average vertical ground reaction force must equal the bodys weight over time. Horizontal forces are relatively small and have relatively little effect on a runners motion.

VERTICAL FORCE

Body Weight

Synchronized Force-motion video

[force and video data acquisition at 1000 Hz]

SMUs Locomotor Performance Laboratory

Vertical Force vs. Foot-ground Contact Time across Running Speed

Vertical Force-Time Across Speed - AVERAGES

3000

2500

2000

Fz (N) 1500

1000

3.03 m/s 4.02 m/s 5.01 m/s 6.04 m/s 8.05 m/s 10.83 m/s

500

21

91

11

31

41

51

61

71

81

161

101

111

121

131

141

151

171

181

191

201

Tc (ms)

note: the waveforms at each speed represent an average of 8-20 footfalls for an individual runner

211

Horizontal Force vs. Foot-ground Contact Time across Running Speed

note: the waveforms at each speed represent an average of 8-20 footfalls for an individual runner

Vertical (yellow) and Horizontal (red) Ground Rx. Forces for three consecutive steps at 10 m/s;
4.0

3.5

Force

3.0

2.5

2.0 Force 1.5 (BW) 1.0

0.5

226

101

126

151

176

201

251

276

301

326

351

376

401

426

451

476

501

526

551

576

-0.5

-1.0

Time

Time (ms)

601

26

51

76

0.0

Practical Top Speed Messages

1) Maximize time in the air 2) Minimize time on the ground 3) Train to enhance force delivered to the ground (relative to Body weight): - Strength, power, running mechanics

The force-motion relationship during sprint running

Phase 1 Acceleration (0 - 20 m) Phase 2 ~ Steady Speed (20 - 80 m) Phase 3 Slowing Down (80 100 m)

Representative Elite 100 m Dash Time-Velocity Profiles

100 m World Champs Finalists (n = 8 male; n = 8 female)

Velocity (m/s)

12

Men Women

0 0 3 6 9 12

Time (s)

Phase III Fatigue Science and Application

1) Late race speed is compromised by muscular force impairment. 2) Fatigue is minimal in a 100 m race.

3) Training should focus on enhancing top speed rather than enhancing speed-endurance.

CONCLUSIONS and Wrap-Up: ALL RACE PHASES

SINGLE CONCLUSION:
Sprint running performance:
Physics Ground Force/ Body Weight

SPEED

Speed is ~ entirely determined by the MASS-SPECIFIC FORCE APPLIED TO the ground

SCIENTIFIC TAKE-HOME MESSAGES

1. Sprinting speeds depend directly on the amount of ground force applied in relation to the bodys weight (mass-specific). 2. The above is true during all phases of a sprint race: acceleration, steady-speed, fatiguing. 3. Acceleration: relatively longer ground times, shorter aerial times.

4. Maximum velocities: relatively short ground times long aerial times.

Southern Methodist University

Locomotor Performance Laboratory
(http://www.smu.edu/locomotor)

5538 Dyer Street Dallas, TX 75206

Department of Applied Physiology and Wellness Annette Caldwell Simmons School of Education and Human Development