Faster Isn’t Always Better

"Speed isn't about moving harder. It's about moving more efficiently."

One of the easiest mistakes athletes make during speed training is trying to move faster than they can actually control.

It makes sense.

If the goal is speed, shouldn't every rep be at full speed?

Not necessarily.

Research on sprint mechanics has shown that the quality of each stride plays a huge role in how fast an athlete can ultimately run.

And that's where many athletes get themselves into trouble.

The moment they try to force speed, mechanics start to change.

Stride length gets exaggerated.

Posture breaks down.

They spend more time reaching for the ground than pushing into it.

Ironically, all of those things can make them slower.

When Effort Starts Working Against You

We've seen athletes come into sessions determined to sprint at 100% on every rep.

At first, things look good.

But by the third or fourth sprint, something changes.

They're working harder.

They're trying harder.

Yet they're moving worse.

That's not productive practice.

Speed training isn't just about effort.

It's about maintaining the qualities that make speed possible in the first place.

When mechanics deteriorate, athletes often reinforce inefficient movement patterns instead of improving them.

The Details That Matter

One of the biggest indicators we watch isn't just sprint time.

It's whether an athlete can maintain quality movement from the first rep to the last.

Can they stay tall?

Can they strike the ground underneath their body instead of out in front?

Can they create force into the ground without looking like they're forcing the movement?

These details may seem small, but they play a major role in overall speed.

The athletes who consistently improve aren't always the ones pushing the hardest.

They're often the ones who move the cleanest.

Speed Is Really About Efficiency

Because speed isn't just about effort.

It's about efficiency.

The fastest athletes learn how to direct force where it needs to go without wasting energy on unnecessary movement.

They stay organized.

They stay controlled.

They let good mechanics do the work.

That's why the athletes who continue getting faster usually aren't the ones who look like they're trying the hardest.

They're the ones who waste the least amount of movement.

Focus on Running Well

The next time you're working on speed, shift your focus.

Don't ask yourself how fast you're trying to run.

Ask yourself how well you're running.

Are your mechanics staying consistent?

Are you maintaining good posture?

Are you creating force efficiently?

Because the better you move, the easier it becomes to generate speed.

And when efficiency improves, the speed usually follows.

— Coach Shelby & The Shelby Trained Team