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More efficient running style

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fetcheveryone May 2013 3:02pm, 21 May 2013 12,814 posts	Quote Pin fetcheveryone Hello folks, I just wanted to point you at the excellent article by Canute: http://www.fetcheveryone.com/cms-39 It would be good to hear your thoughts in the comments box at the bottom, and if anyone would be willing to contribute further in the form of an article, that would be great - drop me a line. I'm off now to post this on the other running style threads TTFN Fetch
Canute May 2013 12:37am, 22 May 2013 631 posts	Quote Pin Canute In the article I recently posted on the Fetch Homepage (click on the arrow beneath the ambling giraffe) I listed six principles of good running style that I believe are well supported by science. Although there was not space to discuss the question of how to put these principles into practice in that article, I believe that learn to apply these principles, largely by consciously attending to a few key issues when running. There is no ‘one size fits all approach to learning to run well, but I have found the following things helpful: 1) Visualise the swinging foot dropping to the ground almost under the body. Ensure you are not deliberately reaching forwards, but do not focus on exactly where it lands. 2) Instead, focus on the trajectory of the swing arms. The hand swings mainly in a back and forwards direction (not across the body), moving briskly from just above mid-chest height to the waist, close to the body, while the elbow opens only slightly as the point of the elbow moves back. If this action is tidy it helps promote a well constrained swing of the opposite leg. If the action is brisk, it promotes a rapid lift off from stance. 3) The Pose Change of Stance drill can also be helpful in developing the neuromuscular control to get off stance quickly. 4) Do not lean from the waist. Aim to have the hips, shoulder and head aligned over your foot at mid-stance. Focus your eyes on the ground about 20 metres ahead of you. 5) Concentrate on a brisk cadence. When developing a feel for a cadence around 180 steps per minute I found it useful use a foot pod that provided a direct read-out, but it is possible to use a watch to measure the time it takes to run 180 steps. 6) Maintain relaxed neck and shoulders. Practice this while sitting at your desk or wherever you sit. It can be helpfu when practiing to start by tensing your shoulders to mae yoursef aware of the muscles involved, and then letting them go. 7) Do not focus on all these things at the same time. It might be helpful to get a friend to video you from the side on as you run past. If things are not working out, a coach can be helpful but try to find a coach who can respond flexibly to the issues that are relevant to you.
Boab May 2013 7:57am, 22 May 2013 7,163 posts	Quote Pin Boab Great summary Canute I like it, running technique simplified
cabletow May 2013 3:24pm, 23 May 2013 21,158 posts	Quote Pin cabletow footstrike - important or not?
paul the builder May 2013 3:28pm, 23 May 2013 3,608 posts	Quote Pin paul the builder I'm going to say "not". One: Plenty of elites heel-strike. Plenty of heel-strikers do not have chronic injury problems. (just stating the points which refute the usual logic in this area) Two: sportsscientists.com
Canute May 2013 4:48pm, 23 May 2013 632 posts	Quote Pin Canute A recent US army study shows no significant difference in injury rate between heel strike and non –heel strike, though if anything here was a weak trend for more injury for non-heel strikers. I think that foot-strike matters but there is no single fixed rule. it depends on the individual and on circumstances. I get off stance quicker from a mid-foot strike compared with heel strike. I place a greater proportion of the load on the forefoot the fast I run. There are a some established facts: 1) barefoot heel strikers exhibit a very rapid rise in ground reaction force with is likely to be harmful, but the rate of rise of force can be reduced by either landing further forward on the foot, or by wearing shoes. 2) landing on forefoot and maintaining plantar flexion of ankle throughout stance puts a strain on the Achilles and calf muscle that is potentially harmful.
Revbarbarag May 2013 5:38pm, 23 May 2013 75 posts	Quote Pin Revbarbarag Interested in the cadence thing...... I've got the Chi Running book, which recommends cadence around 180.... mine seems to come out about 165, and I didn't see how I could increase it. But Canute's article is the first one which mentions that pace is a factor in deciding the right cadence. The article says 180/ minute for paces between 7-9 mins/mile, and slightly slower for slower paces. I'm fairly new to running, and typically running between 11-12 mins/ mile at the moment. So maybe my 165 steps/min is OK?
FenlandRunner May 2013 6:04pm, 23 May 2013 16,080 posts	Quote Pin FenlandRunner It's not about foot strike, as in heel or mid or fore, but where in relationship to the body. Yes, it is 'easier' to heel strike by throwing forward your leg (pivoting from the knee). BUT throwing forward your leg and trying to land on your forefoot will end in disaster!
Canute May 2013 6:58pm, 23 May 2013 633 posts	Quote Pin Canute Barbara, I think that at 11-12 min/mile pace 165 steps /min is probably OK, but a little higher would be more efficient. It is likely that you are spending a substantial portion of the gait cycle with a foot on the ground, so you will be incurring braking costs. At present you should mainly concentrate on taking things easily while your legs get accustomed to the stress of running. However when you are ready to increase your pace, you will probably need to focus more on increasing cadence than on increasing stride length. You might try deliberately taking shorter faster steps for a distance of 100 metres at a time, and see how this feels.
Revbarbarag May 2013 7:03pm, 23 May 2013 76 posts	Quote Pin Revbarbarag Thanks!