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More efficient running style

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SPR Jun 2019 1:50pm, 19 Jun 2019 28,083 posts	Quote Pin SPR Canute - Agree with what you say about it being a compromise. That's what I've been trying to say, and that compromise will differ for individuals. I also agree with your last paragraph.
J2R Jun 2019 4:06pm, 19 Jun 2019 2,106 posts	Quote Pin J2R Canute, I would say that hill sprints are better than regular sprints for developing the leg strength you're talking about. You're less likely to injure yourself. I do them often and find them very effective (8-10 x 20 seconds, fast, up a reasonably steep incline), and I'm sure they are one of the reasons why I am able to perform well for my age (I hope it is not too immodest of me to say so).
Canute Jun 2019 4:32pm, 19 Jun 2019 1,952 posts	Quote Pin Canute J2R I agree that uphill sprints are a very worthwhile element in a training program. They help build several aspects of fitness including leg strength and aerobic capacity. However, in comparison with level sprinting, there is usually less utilization of captured elastic energy. A lesser proportion of the work done by the legs muscle is eccentric, so if you want to build the strength to get airborne and decrease time on stance, I consider both hill sprints and level sprints are worthwhile.
J2R Jun 2019 4:47pm, 19 Jun 2019 2,108 posts	Quote Pin J2R Interesting. Yes, hadn't thought about captured elastic energy. I also do lots of 40 second reps at a fast pace (mile pace, though, rather than sprints as such), which may help.
SPR Jun 2019 5:10pm, 19 Jun 2019 28,085 posts	Quote Pin SPR My ideal plan has me transitioning from hill sprints in the winter to flat sprints in the summer. Haven't done this as much as I like though. Agree that hill sprints are fairly risk free way of adding sprinting to training and will help condition for flat sprints if required.
SSLHP (Shoes smell like horse piss) Jun 2019 10:15am, 26 Jun 2019 451 posts	Quote Pin SSLHP (Shoes smell like horse piss) Is that it for another 5 years then? LOL
GlennR Jun 2019 10:16am, 26 Jun 2019 43,237 posts	Quote Pin GlennR We can only hope.
Dvorak Jun 2019 2:56pm, 26 Jun 2019 17,740 posts	Quote Pin Dvorak I saw a woman today with what looked like a startlingly inefficient running style, her feet were flicking out in the manner of a cross-country skier going uphill (she was running on the level). Still, she was wearing a shirt from a local half marathon and maintaining a decent pace - I saw her both out and back - so I guess it works for her.
SSLHP (Shoes smell like horse piss) Jun 2019 4:13pm, 26 Jun 2019 452 posts	Quote Pin SSLHP (Shoes smell like horse piss) Dvorak -what works for her? nobody suggests you can't move forward at all unless you have an efficient running technique. She might have completed a half marathon time in 2h 30m, but could improve on that with better technique Not sure what your point is?
Kieren Sep 2021 10:11pm, 21 Sep 2021 4,225 posts	Quote Pin Kieren Does anyone know how ground reaction force (GRF) compares between easy running and say speed work? I've tried to search some articles but can only read the abstract so thought there might be some wisdom in this thread. I'm hoping to return from 90 days injury and am trying to decide between a beginner plan or just doing speed session on the track and using the bike for general aerobic work.