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More efficient running style

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James1982a Apr 2013 4:45pm, 14 Apr 2013 9,002 posts	Quote Pin James1982a Thank you Canute. Will have a look at the drills. You're probably right about stresses from other aspects of my life. I think my main goal right now is getting my mileage back up and getting consistency back together, although, obviously I want my pace back in the low 8's so even though it's not the goal - well, it obviously is! I'm trying to do all my runs as recovery, easy paced runs for the time being but I log them as general if my hr is over 70% whr, even if it's just a few bpm! Funny you say about shoulders because I was very aware yesterday that they were riding up a lot, so I was spending a lot of time trying to drop them back down!
Canute Apr 2013 5:18pm, 14 Apr 2013 595 posts	Quote Pin Canute James, Ok, you have two clear goals: increased weekly mileage and pace faster than 8 min/mile, and a third implied goal: running in a more relaxed manner. If you are going to achieve all three you need to train smart. One approach to smart training is polarised training: the majority of sessions are easy and a minority are higher intensity. This works well for a lot of athletes. In the more intense sessions, focus on sub 8 min mile pace. There are lots of ways to so this. Eg 5x1Km at 4:50 per Km, progressing to 4x2Km at 9:50, and then 20 min at 4:55min/Km (plus warm up and cool down) etc in successive weeks. In the near future, do one sub-8 min mile session per week, a drill session and then the remaining sessions should be easy, relaxed sessions in which you aim for relaxation and mileage rather than pace. In these sessions you have failed in your goal if your pace is faster than 9:30 per mile.
Keefy Beefy Apr 2013 10:23pm, 19 Apr 2013 8,383 posts	Quote Pin Keefy Beefy Pic of Mo and pals training: static.guim.co.uk
Canute Apr 2013 11:40pm, 19 Apr 2013 606 posts	Quote Pin Canute KB, That is a great picture. Although stills can be misleading, all three appear to be at the approximately the same point after lift-off, with Mo’s feet a little higher off the ground, and interestingly, his trailing leg trails a little further behind. He has a tidy arm action.
cabletow Apr 2013 9:50pm, 22 Apr 2013 21,152 posts	Quote Pin cabletow And his leading hand is closer to his chest
Sapporo HIITman Apr 2013 5:04am, 24 Apr 2013 2,177 posts	Quote Pin Sapporo HIITman Hello Canute, Apologies for not getting back here sooner. Yes, I believe that HIIT covers many bases aerobic and just about everything above. I definitely do not get out of breath easily, but I'm not sure if that's totally due to the HIIT or the combination of exercise that I do along with it. I've been swimming for about 18 years and I do Bikram hot yoga and Karate off and on, not to mention weights with deadlifts. Wish I could give a clearer answer, but everyone claims that HIIT does build aerobic capacity. My guess though, is that muscle endurance is sport-specific, so it probably doesn't help much for say, running an endurance event. Best Wishes, Dave
Sapporo HIITman Apr 2013 5:04am, 24 Apr 2013 2,178 posts	Quote Pin Sapporo HIITman Hello Canute, Apologies for not getting back here sooner. Yes, I believe that HIIT covers many bases aerobic and just about everything above. I definitely do not get out of breath easily, but I'm not sure if that's totally due to the HIIT or the combination of exercise that I do along with it. I've been swimming for about 18 years and I do Bikram hot yoga and Karate off and on, not to mention weights with deadlifts. Wish I could give a clearer answer, but everyone claims that HIIT does build aerobic capacity. My guess though, is that muscle endurance is sport-specific, so it probably doesn't help much for say, running an endurance event. Best Wishes, Dave
Sapporo HIITman Apr 2013 5:04am, 24 Apr 2013 2,179 posts	Quote Pin Sapporo HIITman Double trouble!
Canute Apr 2013 10:24am, 24 Apr 2013 611 posts	Quote Pin Canute Dave, Thanks for your thoughts on HIIT. The big question about preparing for endurance events is whether high intensity running stunts aerobic development. There is a common opinion among recreational runners that it does, though not all of the elites are convinced of this. What I think is clear is that a large volume of slow running is a safe way to improve as an endurance runner. It might therefore be the best strategy for recreational runners. However I think it might not be the most efficient way to improve. There is little doubt that fairly large volume is essential if one wants to run a good marathon, but I think that after one has done enough running to strengthen the connective tissues adequately, the most efficient way to build aerobic capacity is to add some sessions that put as much pressure on the cardiovascular system and muscles as they can cope with without damage. The question is how to find this goldilocks level. I am intrigued by the possibility that by virtue of the brevity of the high intensity and the recovery between the sprints, HIIT might actually be a good way to put pressure on the CV system and muscles with small risk of damage. I think that the HADD 200/200 fartlek session might achieve a similar effect to HIIT
Canute Apr 2013 10:36am, 24 Apr 2013 612 posts	Quote Pin Canute Does Priscah Jeptoo demonstrate that aerobic fitness is more important than style for a distance runner? My own view is that unless she learns to control the excessive internal rotation of her hips she is at risk of suffering an injury, due to the stress her style appears to place on her knee at foot-stike. However, it is interesting that she has been running at elite level for 5 years with many podium finishes in big events, apparently without significant injury despite her egg-beater style.