Podcasts > Huberman Lab > How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

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In this episode of Huberman Lab, host Andrew Huberman and guest Stuart McMillan explore the science behind human movement and running mechanics. McMillan explains how walking, jogging, and running involve distinct gait patterns determined by individual physical factors like limb length and muscle fiber type.

The two discuss exercise techniques like skipping and striding that boost athleticism and prepare the body for sprinting. They delve into optimizing form through proper posture and force application, leveraging targeted strength training to enhance running capabilities. The nature vs. nurture debate surrounding athletic potential is also explored, examining the roles of genetics and environmental influences in shaping performance.

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How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

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How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

1-Page Summary

Gait Patterns and the Biomechanics of Human Movement

Walking, Jogging, and Running: Unique Motion Patterns

Stuart McMillan explains that walking is the default gait pattern involving a heel-to-toe motion optimized for energy efficiency at slower speeds. As speeds increase, jogging emerges with a forceful upright stride, followed by sprinting with a front-weighted stride that maximizes force and minimizes contact time.

Movement Is Dictated by Individual Physical Structure

McMillan emphasizes that no single "correct" running form applies universally. An individual's unique limb lengths, joint mobility, muscle fiber types, and other factors govern their optimal gait mechanics and coordination between foot, knee, and hip. He suggests tailoring training to leverage each athlete's strengths.

Benefits and Best Practices of Skipping and Striding

Skipping: Comprehensive Athletic Benefits

Huberman and McMillan highlight skipping as an effective plyometric exercise boosting coordination, power, and athleticism. McMillan advises incorporating skipping's bouncy, full-body movement into warmups or as a standalone intense workout.

Striding: Bridging Jogging and Sprinting

Striding, running at 75-95% max speed, helps develop efficient sprint mechanics while mitigating injury risk. McMillan and Huberman suggest progressing from skipping to striding to prepare the body for high-intensity running.

The Science of Running Mechanics and Form

Optimizing Limb Positioning and Force Application

Efficient running requires upright posture, knee drive, and coordinated counter-oscillation between pelvis and shoulders, McMillan notes. Rapid foot force application and full hip extension are crucial for propelling the runner.

Targeted Strength Training Enhances Running Capabilities

McMillan recommends isometric and unilateral exercises mimicking sprint demands over traditional bilateral lifts as athletes progress. Plyometrics and resisted acceleration work are also beneficial for developing running-specific strength and explosiveness.

The Nature vs. Nurture Debate in Athletic Performance

Genetic Factors Determine Athletic Potential

According to McMillan, heritable traits like muscle fiber type and limb proportions significantly impact athletic capabilities. He notes the exceptional speed and power of West African and Jamaican athletes due to genetic advantages.

Environmental and Cultural Influences Shape Development

McMillan also cites environmental factors like training opportunities, cultural sports systems, and athlete nurturing playing a role in unlocking athletic potential. While genetics provide an entry point, embracing one's uniqueness remains key to elite performance.

1-Page Summary

Additional Materials

Counterarguments

  • While walking is generally optimized for energy efficiency, some studies suggest that variations in walking patterns, such as racewalking, can also be highly efficient and challenge the notion of a single default gait pattern.
  • The transition from walking to jogging and then to sprinting is not always clear-cut, as some individuals may have different thresholds for when these changes occur due to physiological differences.
  • The idea that sprinting involves a front-weighted stride is a simplification, as sprinting mechanics can vary widely among individuals, and some successful sprinters may not exhibit a predominantly front-weighted stride.
  • While individual physical structure is important, it is also possible to improve gait mechanics through training and technique adjustments, suggesting that physical structure is not the sole dictator of optimal gait.
  • The recommendation to tailor training to an athlete's strengths may overlook the importance of addressing weaknesses to create a more well-rounded athlete.
  • Skipping as a plyometric exercise may not be suitable for all athletes, especially those with certain injuries or joint issues, and alternative exercises may be necessary.
  • Striding at 75-95% max speed may not be the most effective training method for all runners, as some may benefit more from other types of speed work or interval training.
  • The emphasis on upright posture and knee drive in running may not account for successful runners who have thrived with alternative running styles, such as those with a more forward lean or lower knee lift.
  • The focus on isometric and unilateral exercises may not consider the potential benefits of traditional bilateral lifts for building overall strength and stability, which can also contribute to running performance.
  • While plyometrics and resisted acceleration work can be beneficial, they may increase the risk of injury if not performed correctly or if an athlete is not adequately conditioned for such exercises.
  • The impact of heritable traits on athletic capabilities is complex, and attributing exceptional speed and power to genetics alone may not fully account for the influence of training, diet, and other environmental factors.
  • The reference to West African and Jamaican athletes' genetic advantages may oversimplify the multifaceted reasons for their success, which also includes a strong cultural emphasis on sprinting and a well-developed training infrastructure.
  • The role of environmental factors in athletic potential is acknowledged, but the text may not fully explore the extent to which these factors can compensate for or even outweigh genetic predispositions.
  • The idea of embracing one's uniqueness as key to elite performance is valuable, but it may not address the need for systematic and evidence-based approaches to training that can benefit a wide range of athletes.

Actionables

  • You can analyze your walking and running form with a video app to identify your natural gait and areas for improvement. Use your smartphone to record yourself at various speeds and analyze the footage to see how your posture, knee drive, and foot strike change. This will help you understand your unique biomechanics and where you might focus on making adjustments for efficiency.
  • Incorporate a variety of footwork drills into your exercise routine to enhance coordination and agility. Set up a simple agility ladder or use chalk to draw patterns on the ground, then practice different footwork sequences. This can improve your neuromuscular coordination, which is beneficial for all types of gait patterns.
  • Experiment with different running speeds in a safe, controlled environment to find your optimal stride. On a track or a treadmill, gradually increase your speed from a walk to a sprint, paying attention to how your body adjusts. Take note of the speed at which your gait naturally shifts and use this information to tailor your training for either endurance or speed.

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How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

Gait Patterns and the Biomechanics of Human Movement

In the biomechanics of human movement, understanding gait patterns and the unique characteristics and purposes behind them is crucial for optimizing performance and ensuring health in motion-related activities.

Gait Patterns: Unique Characteristics and Purposes

Stuart McMillan explains that walking is the first gait pattern we learn and involves a heel-to-toe motion that is the default up to about 2 to 2.3 meters per second. This walking pattern, where the heel strikes first, rolls over the foot, and toes off, is optimized for energy efficiency at slower speeds. Individuals, without conscious effort, self-organize into this stable and efficient mechanical solution for walking.

Walking Is a Heel-To-toe Motion Optimized For Energy Efficiency At Slower Speeds

McMillan critiques the unnatural, constrained posture people often adopt while walking and using their phones, suggesting that an overly flexed posture is not how we're meant to walk. Naturally, our bodies are built to rotate and bend, involving the pelvis, shoulders, and spine. The coordination between shoulders and hips during walking is an example of the body's intrinsic tendency for natural movement.

Forceful, Upright Stride In Jogging and Running Propulsion

As walking becomes inefficient at higher speeds, jogging emerges as the next gait pattern. Jogging is a different gait pattern that occurs at around 20% of maximum sprint speed. During jogging, there's a transition to a forceful, more upright stride that facilitates running propulsion.

Front-Weighted Stride In Striding and Sprinting Maximizes Force, Minimizes Contact Time

McMillan and Huberman suggest that foot strike in running should be dictated by speed rather than a preoccupation with heel or toe-striking, unless specifically advised by a coach to address a problem. The suggestion is to think about being flat-footed, allowing the foot to naturally adjust with the velocity.

Movement Is Tailored To Individual Structure and Capabilities

No single "correct" running form applies to all individuals. The motor strategy adopted by a person for walking, jogging, or sprinting is dependent on individual physical characteristics, including limb lengths, joint mobility, muscle fiber types, and an assortment of other factors like genetics and development.

No Single "Correct" Running Form Applies To Everyone

Each person's structure determines their most efficient and stable gait pattern, with unique coordination between the foot, knee, and hip. McMillan emphasizes that each individual has unique action capabilities which should govern how they move. He advises against trying to replicate the ...

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Gait Patterns and the Biomechanics of Human Movement

Additional Materials

Clarifications

  • Gait patterns in biomechanics of human movement involve studying how people walk, jog, or run, focusing on the specific movements and coordination of the body during these activities. Biomechanics examines the forces and motions within the body to understand how different structures and mechanisms contribute to efficient and effective movement. By analyzing gait patterns, researchers and practitioners can optimize performance, prevent injuries, and enhance overall health in various physical activities. Understanding the biomechanics of human movement helps tailor training and interventions to individual needs, considering factors like limb lengths, joint mobility, muscle types, and genetic predispositions.
  • Walking involves a heel-to-toe motion optimized for energy efficiency at slower speeds. Jogging is a gait pattern that emerges at around 20% of maximum sprint speed, characterized by a more upright stride for running propulsion. Running involves a front-weighted stride that maximizes force and minimizes contact time, with foot strike dictated by speed rather than a specific part of the foot. Each individual's unique structure and capabilities determine their most efficient and stable gait pattern, emphasizing the importance of tailoring training to individual biomechanical strengths and limitations.
  • In running, foot strike (how the foot lands on the ground) can vary based on speed. At higher speeds, the foot naturally adjusts its strike pattern to optimize performance. The focus should be on allowing the foot to adapt naturally with velocity rather than fixating on specific strike types like heel or toe-striking. This adjustment helps maximize force generation and minimize contact time with the ground, enhancing running efficiency.
  • In the realm of biomechanics and human movement, the concept that there is no universally "correct" running form stems from the understanding that each individual's physical attributes, such as limb lengths, joint mobility, and muscle fiber types, influence their optimal gait mechanics. This means that what works best for one person may not be ideal for another due to unique structural and physiological differences. Tailoring training and movement patterns to an individual's specific strengths and weaknesses is key to maximizing performance and reducing the risk of injury. This personalized approach acknowledges the diversity in human anatomy and physiology, emphasizing the importance of individualized biomechanical strategies for efficient and effective movement.
  • Tailoring training to an athlete's individual biomechanical strengths and limitations involves customizing exercises and techniques to align with the athlete's unique physical characteristics, such as limb lengths, joint mobility, and muscle fiber types. By understanding an athlete's specific biomechanics, coaches can optimize ...

Counterarguments

  • While walking is typically a heel-to-toe motion, some cultures and individuals may adopt different walking patterns, such as forefoot striking, which can also be efficient in certain contexts.
  • The idea that individuals self-organize into a stable and efficient walking pattern without conscious effort may not account for those with neurological or musculoskeletal conditions that require conscious adaptation or assistance to walk efficiently.
  • The natural walking pattern involving rotation and bending may not be optimal or comfortable for all individuals, especially those with specific injuries or physical limitations.
  • The transition from walking to jogging as a forceful, upright stride may not be the most efficient or comfortable for all runners, as some may benefit from maintaining a slight forward lean.
  • The emphasis on a front-weighted stride in striding and sprinting may not be suitable for all runners, as some may have a natural tendency towards midfoot or rearfoot striking that works well for them.
  • The recommendation to let foot strike in running be dictated by speed may not consider the individual biomechanical and anatomical differences that could make certain foot strike patterns more suitable for some runners regardless of speed.
  • While no single "correct" running form applies to everyone, there may be general principles of good form that can benefit most runners, such as maintaining a relaxed posture and avoiding excessive vertical oscillation.
  • The assertion that each person's structure determines their most efficient and stable gait pattern may not fully consider the rol ...

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How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

Benefits and Best Practices of Skipping and Striding

Skipping and striding are two fundamental plyometric exercises that not only serve as effective warm-up routines but also play a crucial role in improving overall athletic performance.

Skipping Is an Effective Plyometric Exercise

Skipping is much more than a playground activity—it's a plyometric exercise that can boost power, speed, coordination, and has a positive impact on the muscular, fascial, and nervous systems.

Skipping Boosts Coordination, Elasticity, and Power

Andrew Huberman and Stuart McMillan highlight the comprehensive benefits of skipping. It’s compared to sprinting due to its demands on coordination patterns, tissue, and joints. Skipping promotes a knee-behind-butt pattern crucial for athletic movements. McMillan appreciates skipping's plyometric nature that allows for freshness in each repetition. Huberman points to the postural benefits and how it contributes to a good mood after the workout.

Skipping Enhances Warmups or Workouts

Skipping serves as an excellent inclusion in warmup routines or general fitness workouts. Huberman discusses its accessibility and utility in enhancing warmups, while McMillan suggests incorporating it into jogs. They discuss skipping at higher intensities, transforming it into a beneficial standalone workout within a plyometric training session. A quality skipping workout can involve intense 50-meter skips followed by resting walks.

Proper Skipping Involves a Bouncy Movement, Not Just Ankle Flexion

McMillan describes the ideal skipping motion as big, free, open, and bouncy, requiring more than mere ankle flexion—it needs full body movement. Skipping correctly is likened to bouncing on a trampoline. The foot should remain stiff, with the bounce coming from the base of the toes. McMillan encourages fun and expression in skipping to capture the form correctly.

Striding Provides a Bridge Between Jogging and Sprinting

Striding, running at 75 to 95% of one's maximum sprint speed, constitutes an intermediate gait between running and sprinting that helps refine sprint mechanics without excessive strain.

Striding At 75-95% of Max Speed Reinforces Sprint Mechanics Without Excessive Strain

McMillan explains the significance of striding—it helps develop efficient ...

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Benefits and Best Practices of Skipping and Striding

Additional Materials

Clarifications

  • Plyometric exercises involve quick and explosive movements that aim to enhance power and speed by transitioning rapidly from muscle extension to contraction. These exercises are commonly used by athletes to improve performance in various sports by activating the quick response and elastic properties of major muscles. Plyometrics were initially popularized by Soviet Olympians in the 1950s and have since become a staple in athletic training programs worldwide. The term "plyometrics" was coined to describe this training method, emphasizing its focus on explosive movements and muscle power development.
  • Coordination patterns in the context of skipping and striding exercises involve specific sequences of movements and muscle activations that contribute to efficient and effective performance. These patterns help synchronize different parts of the body to work together harmoniously during the exercises. Understanding and mastering coordination patterns can lead to improved agility, power, and overall athletic abilities. Practicing these patterns can enhance muscle memory and neuromuscular coordination, optimizing movement efficiency and reducing the risk of injury.
  • The fascial system is a network of connective tissues that surround muscles, organs, and other structures in the body, providing support and transmitting force. The nervous system is a complex network of nerves and cells that transmit signals between different parts of the body, allowing for communication and coordination of various functions.
  • Eccentric muscle actions involve the controlled lengthening of muscles while under load, such as when lowering a weight during resistance training. This type of muscle contraction plays a crucial role in strength training, muscle development, and injury prevention by challenging muscles during the elongation phase. Eccentric training focuses on slowing down the muscle elongation process to build strength, promote muscle repair, and enhance metabolic rate. It acts as a braking mechanism for muscles and tendons during movement, protecting joints and aiding in muscle rehabilitation for various individuals, including athletes and the elderly.
  • A transitioning phase in fitness involves gradually moving from one type of exercise or intensity level to another to prepare t ...

Counterarguments

  • Skipping may not be suitable for everyone, especially those with joint issues or injuries that could be exacerbated by high-impact movements.
  • Striding at 75-95% of max speed might still pose a risk of injury for some individuals, particularly if they have not been properly conditioned or lack the necessary technique.
  • The benefits of skipping and striding might be overstated for non-athletic populations who may not require such specific plyometric training for their daily activities or fitness goals.
  • There could be more effective or safer alternatives to skipping and striding for certain populations, such as low-impact exercises for older adults or those with a higher risk of injury.
  • The emphasis on skipping and striding might overshadow the importance of a well-rounded fitness routine that includes strength training, flexibility, and other forms of cardiovascular exercise.
  • The ...

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How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

The Science of Running Mechanics and Form

Experts like Andrew Huberman and Stuart McMillan delve into how optimizing body positioning and strength training can greatly enhance running efficiency and speed.

Optimizing Limb Positioning and Force for Efficient Running

Running efficiently requires precise coordination, as McMillan notes, where pelvis and shoulders counter-oscillate in a cross-body movement that extends to all gait patterns. This intrinsic coordination is key for optimizing limb positioning and force application, making each step as effective as possible.

Upright Torso & Knee Drive Crucial For Power Transfer

A vital component of efficient running is maintaining an upright posture, which Huberman compares to being pulled up by a string from one's head. It is essential to bring the knee up to about waist height or belly button height to ensure proper power transfer during each stride. McMillan warns against reaching with the front leg and emphasizes the role of knee drive in optimizing power transfer for sprinting.

Rapid Force Application in the Foot/Ankle: A Hallmark of Elite Sprinters

McMillan points to the "pop" sound of elite sprinters' steps as evidence of their effective force application, a hallmark of their efficiency. He stresses the importance of being strong, stiff, and rigid through the foot-ankle complex at impact for maximum force application. Huberman and McMillan also discuss the difference between striding and sprinting, with elite sprinters adding a secondary mass to the spring-like motion for a harder strike to the ground.

Hip Extension Key for Maximal Propulsion

Hip extension plays a crucial role in achieving effective sprinting. McMillan details how limiting the time the knee is behind the body can reduce ground contact time and increase speed. Exercises like skipping, which promote hip extension, are beneficial for enhancing limb positioning for running.

Targeted Strength Training Can Enhance Running-Specific Capabilities

McMillan stresses the importance of isometric exercises that mimic sprinting demands, including those where the foot is directly beneath the body with a slight bend in the knee and hip. As runners become faster, McMillan suggests a shift towards more sport-specific training, moving away from bilateral lifts to exercises like trap bar deadlifts for neural drive purposes.

Specific Unilateral Exercises Mimic Sprinting Demands

Huberman mentions using staggered stance lifts to build core stability, as switching feet during sets can help with running gait. ...

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The Science of Running Mechanics and Form

Additional Materials

Counterarguments

  • While the text emphasizes the importance of an upright torso and knee drive, some running experts argue that slight forward lean from the ankles can be beneficial for distance runners, as it can promote a more natural forward momentum.
  • The focus on rapid force application in the foot/ankle complex may not be as critical for distance runners, who require more endurance and may benefit from a softer landing to reduce injury risk.
  • The emphasis on hip extension and reducing ground contact time is primarily geared towards sprinters, and may not be as applicable or beneficial for long-distance runners, who have different biomechanical and physiological demands.
  • The recommendation for isometric exercises and unilateral exercises is based on their relevance to sprinting, but other forms of strength training, such as functional movement exercises, may also be beneficial for runners by improving overall stability and reducing injury risk.
  • The suggestion that strong athletes experience diminishing returns from bilateral lifts may not apply to all individuals, as some may continue to see performance improvements from these exercises depending on their training history and spe ...

Actionables

  • You can improve your running posture by practicing in front of a mirror to ensure your torso remains upright and your knees drive up correctly. Start by jogging in place in front of a full-length mirror, focusing on keeping your torso straight and lifting your knees to the desired height. This visual feedback will help you correct your posture in real-time and reinforce proper technique.
  • Incorporate balance exercises into your daily routine to enhance the strength and rigidity of your foot and ankle complex. Try standing on one foot while brushing your teeth or doing dishes, gradually increasing the time spent balancing. As you progress, add dynamic movements like single-leg squats or hops to simulate the rapid force application needed in sprinting.
  • Use a metronome app during your ...

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How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

The Nature vs. Nurture Debate in Athletic Performance

The podcast delves into the enduring debate of nature versus nurture in athletic performance, examining the role of genetics and environment in shaping athletes.

Genetic Factors Determine Athletic Potential

Heritable Traits Impact Physical Capabilities

Stuart McMillan discusses how heritable physical traits influence athletic performance. He explains that short calf bellies with longer tendons are beneficial for faster running and better jumping because a longer tendon has more effective plyometric properties, allowing an athlete to store and release energy more effectively. Muscle fiber types and other genetic traits also significantly impact an athlete's movement and capabilities.

West Africans and Jamaicans Dominate Elite Speed and Power Sports

McMillan highlights the athletic dominance of individuals with West African and Jamaican heritage in speed and power sports. As a telling statistic, McMillan points out that nearly every athlete who has run under ten seconds in the 100-meter dash is of West African descent or Jamaican, with very few exceptions coming from other racial backgrounds.

Limited Impact of Training Without Genetic Endowment

McMillan discusses the limited impact that training can have without a certain genetic endowment. He suggests that while training methods such as jump squats and hurdle hops can improve an athlete's reactivity, there’s a ceiling to improvements if certain innate physical attributes are not present.

Environmental and Cultural Influences Also Shape Athletic Development

Quality Training and Opportunities Make a Difference

The podcast also covers environmental influences on sports excellence. McMillan points to the specific district in Kenya where a high percentage of male athletes have run marathons under 2 hours and 10 minutes, attributing their success to rigorous training regimens and environmental factors. He notes the significant difference that opportunities such as sponsorship and support can make for young, talented athletes from certain countries.

Cultural Sports Produce Elite Athletes

Andrew Huberman and Stuart McMillan address how different national soccer teams, such as those from Brazil and Argentina, play in distinctive ways that reflect their cultural approaches to the sport. McMillan emphasizes the importance of a unified system of play within a country's culture to help produce ex ...

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The Nature vs. Nurture Debate in Athletic Performance

Additional Materials

Counterarguments

  • While genetic factors are significant, the extent to which they determine athletic potential can be overstated, as hard work, proper training, and psychological factors also play crucial roles in an athlete's success.
  • The dominance of West Africans and Jamaicans in speed and power sports could also be influenced by socio-cultural factors, such as a strong cultural emphasis on these sports, which may lead to a higher participation rate and more intense training from a young age.
  • The idea that training has a limited impact without genetic endowment might be too deterministic and overlooks the potential for individuals with less optimal genetics to achieve high levels of performance through innovative training methods, mental conditioning, and technological advancements.
  • While quality training and opportunities are important, attributing success to these factors alone may discount the role of personal determination, resilience, and the ability to overcome adversity, which can also contribute to an athlete's development.
  • Cultural influences on sports are complex and multifaceted, and while they can contribute t ...

Actionables

  • You can explore your genetic potential by taking a DNA fitness test to better understand your body's strengths and tailor your training accordingly. These tests can provide insights into muscle fiber composition and other traits that may influence your athletic performance. For example, if you discover a predisposition for endurance sports, you might focus on long-distance running or cycling.
  • Enhance your athletic skills by seeking out local cultural sports or activities that align with your heritage or interests. This could mean joining a community soccer league if you have a cultural affinity for the sport or participating in local sprinting events if you're from a region known for speed. Engaging in these activities can help you tap into cultural and genetic strengths while enjoying the camaraderie and competition.
  • Create a personalized development plan that includes flexibility in training routines ...

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