Hearing this got me thinking about my own form—and for the first time. Needless to say, there was room for improvement, and I was aware of that. I decided to try this running tip out for myself—it was one "major thing" that helped Barnes' running routine, so why not mine, too? The solution? Shorter strides and quicker steps. Here we breakdown how to check your current form, as well as how to transition to a more efficient stride length and pace.
This comes down to body mechanics. When you run, you land with an impact force of about two to three times your bodyweight with every step, Wight explains. Smaller strides re-position your posture so that your foot strikes more under your body instead of in front , which helps absorb the impact of that force better. This can lead to pain and even injury in many joints and muscle groups, particularly the ones in your lower body think: knees, hamstrings, shins.
But do they represent the best way to increase stride power and efficiency and to reduce the stride anomalies that cause injuries in most runners? There is no scientific proof that this is the case. In fact, quite the opposite. For example, a study published in the Journal of Sports Sciences reported that the running economy of 16 high-level triathletes was actually reduced meaning the athletes became less efficient after 12 weeks of practicing the Pose running method.
Ross Tucker, PhD, who led the second phase of that study, has told me that it had to be halted because the Pose method was causing calf strains in many of the subjects a common complaint among Pose customers.
There is a newer theory of running biomechanics which holds that the stride is best improved unconsciously instead of consciously. It is well-known that stride efficiency and power increase automatically through subconscious processes in response to different types of training. It is not known whether consciously manipulations of stride form can be beneficial, and if so, which specific changes are beneficial for which runners. Therefore your efforts to improve your stride should consist primarily if not entirely in training methods that stimulate "automatic" gains in power and efficiency.
Kneel on your right knee and place your left foot on the floor well in front of your body. Draw your navel towards your spine and roll your pelvis backward. Now put your weight forward into the lunge until you feel a good stretch in your right hip flexors located where your thigh joins your pelvis.
Many runners do not realize that the back half of the stride is where the power comes from. High knees force the hip flexors to drive your knees up, strengthening your push-off. Many runners do not have the flexibility to get the most out of the back half of their stride. This is due to tight quadriceps. Butt kicks stretch the quadriceps, allowing you to get a full extension on the back half of your running stride. To correctly perform butt kicks, focus less on speed and concentrate on bringing your heel to your butt with every stride.
Because running drills are a skill, you need to pay careful attention to the way you perform each drill. Take your time with each drill and if you find yourself losing form, stop and rest before continuing on with good form.
The drills above can be done independently of the drills in the last post or you can mix and match the drills into a training session. Drills are useful for all levels of runners but should probably be done on a more regular basis by people who are new to running or by runners who feel their form is weak.
While drills can improve your coordination in as little as one session, the greatest return on investment comes when you perform drills on a regular basis. I encourage you to set aside your ego and to practise your drills regularly as part of your usual running training. Triathlon Coaching Sprint to Ironman; meticulous online training for triathletes of all levels. Group Training Weekly group training sessions led by our experienced coaches.
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