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More efficient running style

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Sapporo HIITman Dec 2014 3:21am, 27 Dec 2014 2,186 posts	Quote Pin Sapporo HIITman It always is.
Sapporo HIITman Dec 2014 3:21am, 27 Dec 2014 2,187 posts	Quote Pin Sapporo HIITman It always is.
Canute Dec 2014 10:08pm, 27 Dec 2014 1,200 posts	Quote Pin Canute Sapporo HIITman, I hope things are going well for you. Best wishes for 2015
GlennR Mar 2015 7:28am, 17 Mar 2015 12,856 posts	Quote Pin GlennR Given the debate on Canute's blog I thought it might be worth giving this thread a poke. As a starter, regarding the importance of strength, IMHO the debate gets muddled if you mix up sprinting and endurance running. Leaving aside any sprint finish, when running distance isn't the important muscular movement the one that brings your heel up?
Canute Mar 2015 8:01am, 17 Mar 2015 1,353 posts	Quote Pin Canute Glenn,My blog was about sprinting, but the force plate data indicates that requirement for push rises steadily with increasing pace, and is quite substantial at paces above 4 m/s. ncbi.nlm.nih.gov My ability to get airborne has decreased with age to the point where my cadence at MP is around 200 steps /min – not seriously excessive and perhaps the decreased impact forces provides useful protection against damage, but nonetheless, the resulting increase in limb repositioning cost at that cadence probably contributes to the fact that my MP has decreased greatly. I think that greater power of the posterior chain (glutes, hams, calf) is my primary need, but my quads also need increased ability to sustain eccentric contraction. I am currently doing squats at moderate speed and medium load to enhance power. I have also reintroduced hang cleans, as these require a powerful contraction of the posterior chain, but they are technically a bit tricky. As for getting the heel up, that does reduce the cost of repositioning the swing leg and matters at high speed. Powerful hamstrings play the lead role, but strong hip flexors (eg iliopsoas) assist as hip flexion tensions the hams, so they can achieve knee flexion with minimal shortening.
GlennR Mar 2015 8:19am, 17 Mar 2015 12,858 posts	Quote Pin GlennR Surely any muscle that is of use to long distance running will be strengthened by long distance running? I can see the value of strength work to correct an imbalance - in my case I have a tendency to arch my back so could do with some ab work - but suspect that leg muscles will take care of themselves unless there is a problem.
Canute Mar 2015 8:53am, 17 Mar 2015 1,354 posts	Quote Pin Canute Glenn I agree that the absolutely essential component of long distance training is running long distances, and that this will help maintain the required muscle power as well as aerobic capacity. But running long distances at race pace is very demanding and can leave the body weakened. So there is some merit in doing more intense activity for shorter periods. This provides stimulus for muscle development and also promotes release of anabolic hormones, whereas long runs actually promote release of catabolic hormones. Perhaps sprinting up hills is the most practical form of power training for many recreational runners. However for the elderly, who face serious risk of losing muscle, I think that weight training is also beneficial.
GlennR Mar 2015 9:19am, 17 Mar 2015 12,859 posts	Quote Pin GlennR I agree that there may be an issue for the elderly, although I don't quite see why weight training is likely to be better than (say) hill work. You and I are unlikely to argue about the merits of some intense work :). Possibly the proportion of intense activity should increase as one gets older?
eL Bee! Mar 2015 9:20am, 17 Mar 2015 19,833 posts	Quote Pin eL Bee! I'm in the Muscular Strength is Really Important camp - for all forms of running, and as such agree wholly with Canute on this
stuart little Mar 2015 9:36am, 17 Mar 2015 919 posts	Quote Pin stuart little As am I LB, but what particularly would you recommend for the average runner?