The Science Behind the Fastest Woman on Earth

Authored by: Sumaswara Chinthalapati

Wearing a bright purple, one-legged tracksuit, and long, colorful nails, American sprinter Florence Griffith Joyner – widely known as Flo Jo – captivated many with her iconic style during the 1988 U.S Olympic Trials. However it wasn’t just her striking appearance that made headlines– it was her world-record breaking speed. Over three decades later, Flo Jo still remains the fastest woman in history, with her 100-meter time of 10.49 seconds [1]. 

Flo Jo lived by the motto, “Dress good to look good. Look good to feel good. And feel good to run fast” [2].  Yet, what truly made her extraordinary wasn’t just her winning attitude or fashion choices – it was her profound understanding of the science and biomechanics behind sprinting. Analyzing her technique, recognized as one of the greatest of all time, reveals the precise mechanics that powered her record-breaking performance. From Flo Jo, we can learn how utilizing optimal running form and strategy can enhance our own performance and promote physical health. 

While many believe that sprinters are born, not made, an analysis of Flo Jo’s performance tells a different story. She did not have any extraordinary physical advantages, such as notable height, typically associated with world-class sprinting. Instead, Flo Jo recognized that speed is a skill that can be developed through training [3]. Her success boiled down to two key elements: race strategy and running technique – both of which she mastered to an unparalleled level. 

Starting with race strategy, Flo Jo understood what was needed to execute the race at the highest level. While many believe that the 100-meter dash is a flat-out sprint from start to finish, human physiology prevents the maintenance of maximum speed for the entire race. This is because sprinting relies on fast-twitch muscle fibers, which generate short bursts of speed but fatigue quickly due to their reliance on anaerobic metabolism [4]. Starting too fast in the first half of the race will inevitably cause early energy depletion leading to significant deceleration in the latter half and, as a result, a slower time. 

Flo Jo used this knowledge to devise a strategy that allowed her to optimize her performance. Rather than sprinting all out from the start, she controlled her speed for the first 60 meters of the race. At the 60-meter mark, she shifted gears, reaching her peak stride length of 2.33 meters and step frequency of 4.51 steps/second between 60 and 70 meters.  This powerful combination of long strides and rapid turnover propelled her to a peak velocity of 11 meters/second [5]. By gradually increasing her speed rather than expending all her energy at the start, Flo Jo effectively minimized deceleration, allowing her to finish the race incredibly strong. 

Flo Jo’s sprinting success stemmed not only from her impeccable race strategy but also from her exceptional running form rooted in biomechanical precision. She maintained a neutral head position, kept her gaze straight ahead, and relaxed her neck and shoulders, minimizing unnecessary tension. This helped her conserve energy and enabled her to breathe efficiently throughout the race. In addition, Flo Jo’s arm swing was equally precise, with elbows bent at a 90-degree angle and no lateral movement. This technique directed all her momentum forward which enhanced her speed significantly. Despite the power generated by her upper body, her shoulders remained low and relaxed, avoiding the common tendency among sprinters to lift them when running. This posture was essential for sustaining peak performance throughout the entire sprint [6]. 

While Flo Jo’s upper body posture was pivotal to her performance, her lower body mechanics played an even more crucial role. She maintained a squared hip position, ensuring stability and minimizing excessive body rotation. This maximized her forward momentum and speed. The most prominent feature of Flo Jo’s running form was her leg extension. With each stride, she fully extended her knees to enable optimal leg movement. Her high knee drive further lengthened her stride, allowing her legs “to act like a pendulum to swing all the way forward without requiring additional energy” [6]. Flo Jo also kept her shins vertical as she propelled herself forward, allowing her to land on her midfoot rather than her heel. This technique significantly reduced braking force, maximizing forward momentum while minimizing energy lost to the ground.

A distinguishing characteristic of the world’s fastest sprinters is their ability to keep their knees close together at touchdown, which minimizes the time their foot spends in contact with the track. In Flo Jo’s case, she achieved an astonishing ground contact time of just 0.071 seconds—the shortest ever recorded at maximum velocity for both men and women [3]. Flo Jo also exhibited excellent leg stiffness. While her legs had some bend during the stance phase, they remained relatively stiff, helping her maintain balance and elasticity. 

From this analysis of Flo Jo’s strategy and running form, it is clear that her world record was not a result of superhuman abilities but rather of a flawless sprinting execution. By adopting the techniques and strategies Flo Jo mastered, runners at all levels can enhance their performance and health. 

References

1. 100 Metres - women - senior - outdoor. (n.d.). Worldathletics.org. https://worldathletics.org/records/all-time-toplists/sprints/100-metres/outdoor/women/senior

2. Carlos, M. (n.d.). The Fastest Woman in the World Was the Most Fashionable, Too: Flo-Jo’s Olympics Style. Vogue. https://www.vogue.com/article/florence-griffith-joyner-flo-jo-olympics-track-and-field-athleisure

3. The Way to Win. (2019, February 25). Flo Jo’s World Records Explained. YouTube. https://www.youtube.com/watch?v=YgCU6OlyE1g

4. Quinn, E. (2007, October 30). Fast and Slow Twitch Muscle Fiber Types. Verywell Fit; Verywellfit. https://www.verywellfit.com/fast-and-slow-twitch-muscle-fibers-3120094 

5. The Way to Win. (2019, September 20). Usain Bolt vs Flo-Jo | Skill Comparison. YouTube. https://www.youtube.com/watch?v=PPbsJ-JogAg 

6. Florence Griffith Joyner: 10 Running Tips From The Fastest Woman Of All Time. (2022, September 19). https://marathonhandbook.com/florence-griffith-joyner/