Want to Run Faster? Spend More Time in the Air—Pro Secrets You Can Use Today

If you watched the 2025 NYC Marathon, you saw it: the fastest women gliding over the course like it was flat. Champions like Hellen Obiri look effortless at race pace because their strides are incredibly efficient—especially through the calves. Here’s the big takeaway you can use on your very next run: the less time you spend on the ground, the more efficiently you move.

 Why “air time” matters

- Elite runners spend more time with both feet off the ground than recreational runners. That brief float equals free forward momentum.

- Pros power that floats with strong, springy calves that deliver force into the ground, then rebound efficiently—think “quick touch, pop forward,” not big jumps.

- Less ground contact time = smoother stride, better efficiency, and often faster splits at the same effort.

How to get more air time (without feeling like you’re working harder)

1) Strengthen your calves and feet

- Do 2–3 sets of 12–20 standing and bent-knee calf raises, 3–4 times per week.

- Add single-leg calf raises and tip-toe holds to build stiffness and bounce.

- Footwork drills: short, quick pogos (10–20 seconds), jump rope, and short hops in place.

2) Add light plyometrics 1–2x/week

- Try A-skips, line hops, and low box step-offs to quick hops.

- Keep contacts crisp and short. Stop if your form or spring fades.

3) Tune your cadence

- On easy runs, nudge your step rate up by 3–5% for 1–2 minutes, then return to normal. Repeat a few times.

- Think “short, quick ground touch,” landing under your hips.

4) Mobilize what matters

- Loosen calves and Achilles with light stretching after runs.

- Use a foam roller or massage ball to keep tissues supple and responsive.

Gear that helps you feel the “float”

- Lightweight, responsive trainers for daily miles.

- Race-day shoes with resilient foam for efficient rebound.

- Performance socks and targeted compression to keep lower legs fresh.

- Mobility and recovery tools (foam rollers, massage balls, bands) to maintain spring.

Ready to feel faster with less effort?

- Explore our curated run essentials at BPRunning to support stronger calves, snappier turnover, and smoother stride.

- New to this? Start with one tweak (like calf raises or short pogos) and one gear upgrade, then build from there.

Quick starter plan (2 weeks)

- Mon: Easy run + 2 x 45s jump rope + 2 x 15 calf raises (straight and bent knee)

- Wed: Easy run + drills (A-skips 2 x 20m, pogos 3 x 15s)

- Fri: Easy run with 3 x 2 min cadence upticks (3–5% higher), walk 1 min between

- Sat/Sun: Long run easy + light calf/foot mobility

Small changes in strength, spring, and cadence add up fast. Shop the gear that supports your stride at BPRunning — and start floating through your next run.