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More efficient running style

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EarlyRiser Mar 2015 9:39am, 17 Mar 2015 1,089 posts	Quote Pin EarlyRiser Looking back at my previous running style I consider that it was efficient (and it got me to some good times) but I simply lacked the power to take it further. Whether an age thing or not I don't know. This time around I'm more focused on (shorter) racing goals and shifted emphasis in training from endurance (and lots of it) to speed and, specifically, power. And a belief that functional training is probably most effective means to that end. So, hill repeats in as many guises as I can come up with. I'm coming to the view that running style is more a consequence of muscular ability (and by that I include range of movement as well as pure strength) than a technique that can be separately trained for - although proprioception, drills, strides and so on clearly have additional value. It's true I wouldn't take this power-based high-intensity approach if marathon training again. I don't think my body would cope with more miles as well as more intensity. It's either one or the other.
eL Bee! Mar 2015 9:45am, 17 Mar 2015 19,834 posts	Quote Pin eL Bee! Stuart - quite a few of the dynamic drills that I use when I'm coaching have a two-fold purpose: 1) to hardwire a specific movement and body position/posture, and 2) to build the specific strength to be able to maintain that movement/position/posture over the time spent running. For younger folk that may well be enough. but for those of us who are starting to lose muscular bulk/strength through the inevitable passage of time, I think that there is a very strong argument for supplementary resistance work to slow that physiological decline.
Canute Mar 2015 10:17am, 17 Mar 2015 1,355 posts	Quote Pin Canute Glenn, For developing power, it appears that fast muscle contractions at moderate load are best. For this, maybe hill sprinting is as effective as lifting moderate weights rapidly – I do not know of any relevant direct evidence. However strength is also important (as a pre-requisite for power and also for injury prevention). For strength, lifting heavy weight has been proven to be very effective.
GlennR Mar 2015 10:34am, 17 Mar 2015 12,861 posts	Quote Pin GlennR Fortunately (?) I am a heavy weight.
Ceratonia Mar 2015 12:33pm, 17 Mar 2015 2,032 posts	Quote Pin Ceratonia William Sichel, the 60-something ultra-runner who has a bunch of world records, does a lot of weighted vest training. Not sure that I really buy the argument that this is more effective than hill training. I would think it would adversely affect the neuro-muscular side of things.
EarlyRiser Mar 2015 12:40pm, 17 Mar 2015 1,091 posts	Quote Pin EarlyRiser It would adversely affect my mental side of things. Crazy.
EarlyRiser Mar 2015 12:43pm, 17 Mar 2015 1,092 posts	Quote Pin EarlyRiser To be fair, I should look at this: williamsichel.co.uk
Hills of Death (HOD) Mar 2015 9:26pm, 22 Mar 2015 30,458 posts	Quote Pin Hills of Death (HOD) I'm sick of telling people to slow down their long runs and medium come to that
Garfield Mar 2015 9:41pm, 22 Mar 2015 5,416 posts	Quote Pin Garfield That's why I dislike running with company...they want to go too quickly for me realistically speaking.
Canute Mar 2015 9:54pm, 22 Mar 2015 1,369 posts	Quote Pin Canute Garfield, I have long been an admirer of you exemplary polarised approach to training. I too prefer to do a most of my longer runs slowly. However, now I am in my 70th year, I am disconcerted at just how slow I have become. I remain quite happy doing the long training runs slowly, but I do want to recover some leg muscle power so that I can get a bit of speed back into my legs for racing.