by Dr. Christine Brooks and Coach Tony Veney
This course explores sprinting science research, providing insight into how muscular power, movement mechanics and physiological adaptations integrate to optimize an athlete's speed. Dr. Christine Brooks wrote, designed, and produced the course, with Coach Tony Veney, a five-time Team USA Staff Member, as the content advisor.
Speed is an important component of track and field events, particularly in the 100m, 200m, and 400m races, where the primary focus is on achieving and sustaining maximum speed. Each race distance engages a different ratio of the three energy systems. The 100m race serves as the standard measure for pure straight-line speed. On average, humans can reach a maximum speed of approximately 18.23 mph, while elite sprinters can surpass 20 mph. The maximum average speed for elite male 100m sprinters is around 44.72 km/h (27.78 mph), achieved by Usain Bolt in the 2009 World Championships. The maximum average speed for elite women in the 100m sprint is approximately 43.72 km/h (27.16 mph), achieved by Florence Griffith-Joyner in 1988 with a time of 10.49 seconds. This course explores sprinting science research that will provide you with insight into how muscular power, movement mechanics, and physiological adaptations integrate to optimize an athlete's speed.
Sprinting is the fastest form of unaided human locomotion. Walking is the slowest. Running falls between these two extremes. Most sports competitions feature a blend of walking, running, and full-speed sprints, which are rarely executed in a straight line. The main goal is to create scoring opportunities by outmaneuvering opponents. In these scenarios, athletes rely on speed and quick direction changes to react to their opponent’s movements. They use speed as an open skill in a dynamic environment. Although team athletes rarely use maximum speed, elite players are generally faster than their sub-elite counterparts. Track and field is distinctive, due to a unique focus on sprinting. The 100 meters is a straight line sprint celebrated as the ultimate test for determining the fastest human. Track and field sprinting is a closed skill performed in a controlled environment where opponents do not interact. The winner showcases the best combination of acceleration, maximum speed, speed endurance, and specific race endurance.
There are three broad categories of Olympic running events - sprints, middle/long and marathon. The winner achieves the highest average speed for the specific race distance in each category. Like all race distances, the 100 m sprinter’s average speed determines race time. While maximum speed significantly influences race time more than other events, it can only be maintained for approximately 40 meters. During the remainder of the race, the runner either accelerates to reach maximum speed, or decelerates due to fatigue. Understanding how a runner attains the highest average speed for a specific race depends on the intricate relationship between the race distance and the limits of human energy systems. Muscle composition, coordination, and training-specific adaptations shape an average race velocity. The interplay of these factors is different for each race. The event’s speed curve clearly highlight these differences.
This graphic presents the 100 m speed curves for male sprinters, highlighting three groups: an elite group that averaged < 10 seconds, a group that averaged 11.85 seconds and a third group that averaged 13.71 seconds. These times reflect sprinters who are at their performance peak, experienced athletes and less experienced ones. While the curves have a similar general shape, there are notable differences. The slower sprinters exhibit a shorter acceleration phase, they achieve a lower maximum speed, and struggle to maintain that speed compared to their faster counterparts.
This chart compares the 100 and 200-meter speed curves. The curves show a similar pattern over the first 100 meters. However, the 100-meter sprinter reaches their maximum speed sooner than the 200- meter sprinter and completes the race before fatigue significantly impacts performance. If the 100-meter sprinter attempts to continue for an additional 100 meters, their speed would decline due to fatigue. This highlights the limitations of human physiology when it comes to maintaining maximum velocity over longer distances.
This graphic illustrates the 400-meter speed curves for elite runners. The 400-meter race tests the limits of the body's energy systems, specifically human tolerance to lactic acid accumulation. While maintaining a consistent pace is theoretically the most efficient energy distribution method, elite 400-meter runners do not run the race using even splits (Reardon, 2012). The body's energy systems and lactic acid buildup complicate the effort to maintain a steady pace. The initial 50 meters depend on immediate energy (stored ATP-creatine phosphate), which is shortlived. The subsequent 150 meters rely on anaerobic glycolysis, resulting in lactic acid buildup and fatigue. As the race continues, lactic acid accumulates in the muscles, leading to fatigue and a speed reduction. The current 400-meter race strategy involves starting quickly and then concentrating on minimizing speed loss as fatigue accumulates.
Speed curves can also characterize races over 400 meters. This graphic illustrates the speed curves for running events ranging from 800 to 10,000 meters based on the average speed per lap. The speed curve for the 800-meter race closely resembles that of the 400 meters. It is akin to an "extended sprint" because it demands high speed and endurance, with the intensity and duration leaning more towards a sprint than an endurance event. Although it involves the aerobic energy system, the 800 meters relies heavily on anaerobic energy systems, similar to the 400 meters, rather than the aerobic systems used in longer-distance races. The curves for races longer than 1,500 meters reveal a different trend. As the distance increases, the race pace generally stabilizes until the final lap, when runners often accelerate their speed.
This course predominantly focuses on the science of 100-meter sprinting. The critical components, as indicated by the speed curve, are:
Grasping the science of 100-meter sprinting will transfer to a deeper understanding of 200 and 400-meter racing.
Are you ready to bridge the gap between scientific theory and track-side application? Enroll in the Basic Science of Sprinting course today to gain insights developed by Dr. Christine Brooks and USATF Master Coach, Tony Veney. This course serves as a vital foundation for your professional journey within the USATF Level 1 Program, providing the technical expertise necessary to elevate your coaching and lead your athletes to their fastest performances yet.
Babić, V., Milan, Č., & Dražan, D. (2011). Differences in kinematic parameters of athletes of different running quality. Biology of Sport, 28, 115–121. Girard, O., Mendez-Villanueva, A., & Bishop, D. J. (2011). Repeated Sprint Ability Part I: Factors Contributing to Fatigue. Sports Medicine (Auckland, N.Z.), 41, 673–694. Hanon, C & Gajer, B. (2009). Velocity and Stride Parameters of World Class 400-Meter Athletes Compared With Less Experienced Runners. Journal of strength and conditioning research / National Strength & Conditioning Association. 23. 524-31. Reardon, J. (2013). Optimal pacing for running 400- and 800-m track races. American Journal of Physics, 81(6), 428–435. Tucker, R & Dugas R, (2007). The men’s 800 m - analysis of the event and preview of IAAF Final. http://scienceofsport.blogspot.com/ 2007/09/mens-800m-analysis-of-event-and-preview.html