I started out with Couch to 5K 3 years ago - and because I was an older man (67) and could never run when I was younger, I was a bit nervous about it and I ran very conservatively. After learning how to run for 30 minutes non-stop , I subsequently did further training which took me out to the 10K distance and finally have completed 3 half marathons ( using run/walk) . I am very aware that my cadence is highish (180+ ) but my stride length is very short (too short?) I am also aware thta I do not use my glutes or hamstrings when running - at least hardly because they are never ever sore but calves sometimes are. I am now injured (one foot) from an accident and will not be running for a few months. My previous 3 years of running was injury free over 3000 klms. I have a plan to start walking again and don't doubt that sooner or later I will be able to run again.
BUT - this time I don't have to be quite so conservative. And I want to see if I can train myself to run a bit faster than I have been doing. For me , I can see that it will be all about increasing stride length. This time I will not start out relearning how to run 5K - I am thinking of training myself for a while to run 1 mile distance and don't go further until I am convinced that I cannot go faster over the mile.
Any thoughts please?
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Bazza1234
Graduate10
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That might be interesting Bazza, I like the way you mix it all up.I fear it might be a bit boring just doing one mile every time, but I expect you'll find a way around that!
I have read of a running coach who will not allow his younger runners to proceed past a mile ( in terms of race training - not actually doing easy runs over a mile length) - until they can run a 10 minute mile . This caused a lot of consternation amongst those of us who can't run a mile at that pace and who run longer distances at slower pace. But I can kind of see where he is coming from. I volunteered at parkrun yesterday and closely watch the lead runners as they went past and compared them to the tailenders - the difference in form was obvious. I have also read that you can't really improve form until running a bit fast and I think that I can see that. I was at a World class marathon last weekend - where the winner came in in 2 hours and 9 minutes for the full 42.2 klms. A quick calculation told me that his stride length was around 2 metres long - and considering he is only 5 foot 5 inches tall, that is quite something
Im not sure how you worked out the stride length as you would also need to know cadence to work this out. Apparently elite runners have a cadence of 180 a 200 per minute! Where as most runners have a cadence of 160-180. Have you considered a shorter stride but higher cadence?. My understanding is lengthening your stride is high risk of creating injury.
That's interesting. I would like to speed up a bit, but I also love my slower, longer runs. I feel I am not built for speed, but maybe I could be over shorter distances. I'm also struggling with plantar fasciitis, maybe some shorter runs would do me good? Keep me posted please xx
I must admit I am loving learning to run again, this time with the knowledge that I can run. I am really thinking about my form and cadence. This time I am trying to make sure I keep my ankles with movement and push off rather than what I was doing before. Also working on a better position of the arms to allow the shoulders to be in a better position to allow more air into the lungs and hopefully bring the pulse down a bit. Doing this I am starting back slower but already I think it will progress into an easier run, then I will build up my pace from there. It is such a different experience doing this with knowledge not just about running but about how I run and what I need. I am finding it quite exciting.
Realfoodie - you give me a lot of "hope" Strangely, after my last HM, ( which was very successful for me - probably my pinnacle of the last 3 years) , I did wonder where to from here . I thought of abandoning the longer races and putting a cap at 10 miles - but mostly 10K - and hence a bit less running and a bit more gym work. I didn't think that I would ever need to go right back to square one. I did think about it but realise that it probably wouldn't have happened. But now it has been forced upon me and I do understand what you are saying in your first sentence.
I think you have done brilliantly so far. I'll leave it to the speed experts to advise you on getting quicker - I'd need that info too as I am getting slower lol
My "plan" at the moment is to eventually be able to walk 5K - before I even attempt any future running. And I am intending to basically do exactly what I did when I first started 3 years ago - the MAYO clinic Galloway plan which is easier than C25K to see whether/when I can run, and then C25K all over again.
I like a man with a plan! Good luck Bazza, I shall also be following with interest, am also trying to improve, it seems to take sometime to understand about stride, cadence & foot strike, well, has for me, but getting there somewhat slowly... Am currently watching the athletics on TV and looking at the running strides, of course the athletes are all a fair bit younger than me!😊
Oh, Bazza, I didn't know you are on th IC. Last time I read one of your posts, you were heading for your first Parkrun in the U.K. I've just read about your injury. Sounds bad! It's good to see that you are turning it into a chance to become a better runner.
I don't know if it is possible to change ones stride length and cadence, but I think it is, and I'm sure you'll figure out how. Good luck
I didn't know you were injured either Bazza. If it's of any use to you, I've redon c25k after injury twice, and each time I ended faster than I did the time before. I think this is because my body already knew how to run and my aerobic fitness came back quite quickly, so I could just concentrate on form. Good luck m'dear. As has already been said, if anyone can come up with a plan, it's you.
Might be good to work on your cardio which I presume you can do even if you are injured at the moment. Running "just" a mile at a quick pace will require lots of oxygen rich blood to your muscles as quickly as possible...
I have joined the local gym - but don't really like cardio based gym work - so am mostly concentrating on strength work with the machines. Right now I couldn't even walk a mile - much less run one. So I will be doing a lot of run/walk until I feel that I can do week1 day 1 of this plan running.competitor.com/2012...
Over the last 3 years, all of the training and running that I have done has been aimed at long distances , 5K+ up to the HM. After my last HM a few months ago (2hours 21mins) , I wondered where to from here? and now I am thinking that my current layoff from running could be an opportunity to "reset" and get back into it from a different direction - starting at 1mile up to "only" 10K
All very interesting and technical! Remind me what 'cadence' is please. When I run with the dog attached he pulls me along faster than I usually run and it feels very different - like I am really running! I lengthen my stride and kick my heels up, very different from my usually plod! Only short spurts of course. I will be interested to hear your progress.
Hi Bazza, will also be following your progress with interest. All my slow running has seriously dented my confidence to be able to run fast, although I had ParkRun pb the other week so that must have been faster than before.
Anyway, regarding stride length, I am totally with you about landing under your body, but have been thinking about not just stretching out that leading leg more (which would be where problems could come in if it went too far) but also the pushing off the ground by the back leg. I think that must be where a fair amount of the forwards propulsion is coming from. I think that might be part of why the pros skip up and down as part of their warm up.
I read the other day that it IS all about the trailing leg - and not reaching forward with the leading leg. BUT - it is not a matter of pushing off with the trailing leg but rather more like "pawing the ground like a bull under your centre of gravity with that leading leg and then allowing that leg ( which has just done the pawing) to go behind you as far as possible as the trailing leg. This is called hip extension and requires good hips After that there is a natural kick up towards the butt and a return to the front of the body. This kind of good form that we see on good runners leads to faster pace - but the faster pace itself leads to this good form. Anyway, after I can walk and run again, I am going to concentrate on running faster, shorter distances for a while -- slowly or course .
Why don't you try running 1klm repeats at your 5kPB pace with a minute or more walking rest inbetween and 0.5 klm repeats at maybe 10-15 seconds per klm faster than 5K PB pace. Do these on a couple of days per week for 5-6klms and then really easy slow running for the rest of the runs of the week. You can even do the 1Klm repeats at parkrun.
Hi Bazza just read the above post. Interesting ! Given me lots of ideas.
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- and considering he is only 5 foot 5 inches tall, that is quite something 
And I am intending to basically do exactly what I did when I first started 3 years ago - the MAYO clinic Galloway plan which is easier than C25K to see whether/when I can run, and then C25K all over again. 
8K down, halfway to Great South Run distance. I will be attempting a slow 10k later!
Need help with cadence / pace etc.
Running form!
Confessions of a slow runner
