WORKOUT
With Jurgens Grobler
Why some runners feel fast and others just work hard
You know that runner.
The one who looks like they’ re barely trying yet somehow keeps pulling away from you.
Same route. Same pace. But they look smooth and you feel like you’ re fighting the ground.
That’ s not luck. That’ s force and elastic return.
Last month, we focused on reducing energy leaks – cleaning up your running economy.
Now we build on that. Because once you stop wasting energy, the next step is simple: produce more of it – and get it back for free.
WHAT ACTUALLY MAKES YOU FASTER?
Most runners think speed comes from:
• Longer strides
• Faster cadence
• Just pushing harder
But speed really comes down to two things:
• How much force you put into the ground
• How quickly you get off it again
Faster runners don’ t try harder, they simply:
• Apply more force
• Spend less time on the ground
Your body acts like a spring:
• Land → store energy
• Push → release it
If that system is weak, you lose energy every step.
If it’ s strong and reactive, you gain speed without extra effort.
WHY SOME RUNNERS FEEL LIGHT( AND OTHERS DON’ T)
If your runs feel heavy, flat, or inefficient, it’ s rarely just fitness.
It’ s usually a combination of:
• Low force production
• Poor elastic return
Stronger, more reactive runners:
• Bounce off the ground
• Move efficiently between steps
• Maintain speed with less effort
They’ re not grinding. They’ re recycling energy.
THE THREE SYSTEMS EVERY RUNNER NEEDS
To improve speed and efficiency, your training needs to target three key areas:
1. Strength( The engine) Your ability to push force into the ground.
This improves:
• Stride power
• Running efficiency
• Injury resilience
2. Elasticity( The spring) Your ability to store and release energy quickly.
This improves:
• Ground contact time
• Running economy
•“ Lightness” in your stride
3. Running Transfer( The skill) Your ability to apply strength and elasticity while running.
This improves:
• Speed
• Coordination
• Real-world performance
32 www. modernathlete. co. za