This week I have been trying to look at ways to improve my running form. I seem to have become addicted to watching YouTube videos about running and whilst I am never going to reach the heady heights of some of these people I can still learn what I am doing right and what I could do better.
Recently I tried to increase my cadence spurred on by my Garmin always hinting that it is too low but then having done the speed podcast I realised that whilst it might not be as high as some would recommend it wasn't that bad!
So this week I have been looking at my stride length. I always thought that you wanted short strides so that you don't over reach so at first was a bit confused by people telling me to increase my stride length. I think this week I finally figured out what they are getting at.
So I set out on my final run of the week today to see how I would fair if I increased my stride length for some of the run. The idea was simple .. pick my feet up behind me pushing off with the back foot so that the front foot still landed underneath me but there was more travel before landing ... then look at the stats after the run to see what difference it made.
It all sounded plausible but in reality the sensation of picking up my feet behind me and pushing off that little bit more was more strenuous than usual. I managed to keep it up for the first half of my run and looking back it had the desired effect. It was miniscule but effective. A much faster pace and a longer stride length .. still worn out but with a lower heart rate!
Next step is to convince my legs that they can do it for longer so that I can keep it up for my whole run. I still need to face up to doing something on my rest days!
Happy running everyone. Keep believing.
Written by
Richard7
Graduate10
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I’ve also played with adjusting cadence and stride, but it always felt so weird, I just wound up with my natural pace, which suits just fine now. I still follow Floss’ guide of light touch to the ground though. That has always made sense to me. I also tend to look down on hills and have been called out to look up and it seems a bit easier on the legs. Best of luck and congrats on getting all your runs in this week!
Yeah I read about hill repeats. Most of my hills are longer than they suggest and when I get out I just want to run so never embraced them. You have a point though will need to figure out out.
As I got older I also had an increased propensity to sit on the couch! 😀 I think the running form for me at least is a part of the journey. It's not going to happen overnight and I won't let it get in the way of just running.
You are really sounding like me Richard. I’m always looking at vids etc. I’d love to do a 30min 5k but to do that I’ll have to drop the philosophy of running at a pace where you can you comfortably hold a conversation and push myself out of my comfort zone.
Problem is I struggle with my mental demons if I’m really pushing 😖
It’ll all come with time and experience I suppose. I’m really going to push on my interval runs and see how that goes.
Seems we’re both competing with ourselves and I for one am relishing in it 🏃🏃
Wow, I'm not sure I can get my head round picking my feet up behind me, but I midfoot strike so maybe I do that anyway. I'm constantly fascinated by how the stats can help us fine tune.
My landing seems roughly under me it's more as Pink says below is the flight time increased by more of a push off. Sounds good but I cruise at an altitude of between 1mm and 2mm usually! 😉
Yep. I feel like Dory just keep running, just keep running. I can see what they are getting at with the stride length, fewer steps to achieve the same distance!
I have always called that 'flight time' ie the distance travelled in flight with the same stride length which doesn't make sense in one way but by adding more power and spring that glide period is lengthened without you actually pushing the landing foot out onto the heel.
I like that "flight time" although I think I am like an old bi plane rather than anything more modern! Just pushing off that little bit yesterday increased my stride by between 10cm and 20cm according to my Garmin even on the slow bits so it certainly makes sense to me. Just another thing to think about.
Wow - all sounds impressively technical Richard. I find when I try and work on anything deliberately every thing else starts to fall apart (though I never have been very coordinated!)
For now I am actually happy to be putting one foot in front of the other and not getting injured 😂.
However if you have any tips on running uphill without it taking absolutely everything you've got I'd love to hear them.
Read something a while back when I thought I was going to get to 10 km/hr or 6 mins/km so easily,🙈 dream on for me.
You had to have a cadence of 180 bpm before your heels flew out the back from under your hips naturally.🤔
Something like that.Would need to google it again.
Also the same article was describing equal and opposite reaction and in order to feel and improve forward propulsion it was requesting you to lightly and momentarily perform a dragging movement with your footfall.
I thought I was maybe already doing that without the flying heels. 🙈
Oh well all the jokes can hang around for sometime yet.🙈
When you have crack it all, let us know please.🌟👏👏
I doubt I will "crack it" all I can do is to aspire to keep running and maybe improve things over time. My thinking is just to learn and gradually try to apply things. But I do think there is some logic here. Will see if my legs can propel me quicker/easier or with less huffing and puffing as I keep going.
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My Running Week
Metatarsalgia has stopped me running.
Still Running
A wet return to Park Run
