Efforts and Clumpy feet

[Katiepops]

Do all running clubs do “efforts”? Are they all the same? I went to the club run for the second time tonight, to discover my group (the yellows) were doing flat efforts - 5,4,3,2,1. For those not in the know, that means easy jog 5 minutes and fast as you like back for 5 minutes, repeat both stages for 4 minutes, then 3, then 2....well you get the idea. The speed freaks were doing mile efforts, which I assume is jog a mile then sprint it back!

I don’t know what that helps with! Speed? Endurance? Ability to pace yourself? Basically, I worked out that if I jogged really slowly, the faster lot would have further to go to catch up with me after we turned for the ‘effort’ part. Strava has logged my mile splits between 9:54 and 10:30, but looking at some of the others in the group, they were clocking 8:40s and longer distances! All started and finished together so all good.

One of the team said to me that I run quite heavy footed. They implied it would get better with time, but I was wondering, does anyone out there know how to improve this?

[Oldfloss Administrator 60minGraduate]

Kiss the ground with your feet...that's what I have always, always advised, much to folks amusement Sounds daft...but works... try to land lightly ..not bounce... light steps.

Your group work sounds fun....the efforts sound a bit like tempo runs to me... to improve speed?

[Katiepops Graduate10 in reply to Oldfloss]

My partner has previously commented that I sound flat footed. I’ve had gait analysis and I do run on the inside edge of my feet, but not too much, just not quite neutral.

[SlowLoris]

Interval runs will improve your pace. Never heard them called efforts.

[Katiepops Graduate10 in reply to SlowLoris]

Rather concerned that next club run is ‘hill efforts’ 😏😬

[SlowLoris in reply to Katiepops]

Hard work but worth it. Not just for the fitness but helps you overcome the mental challenge of hills. Your brain hates fatigue and tells you you must stop. All that really happens is your heart rate and breathing rate go up for a while. Decide it is something you want to do and keep telling yourself that.