RUNNING TECHNIQUE

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    PART 4

    -running economy/ technique-

     
     
     
     
  • Improving running economy improves (athletic/ running) performance

    'more' than improving cardio-vascular fitness - particularly for endurance interest.

     

    brad pamp -  full-time coaching since 1989.
  • What is an improved running economy?

     

    ๐Ÿƒโ€โ™‚๏ธ Reducing the structural & functional cost of (running-induced) impact.
    ๐Ÿƒโ€โ™‚๏ธ Making work more manageable, structurally.
    ๐Ÿƒโ€โ™‚๏ธ Significantly lowering the risk of injury, which allows for improved performance.
    ๐Ÿƒโ€โ™‚๏ธ Reducing the cost and force of contact, reducing the ground contact (stabilising) time & energy , and minimising the push-off (and up) phase.

     

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    The three key features.

     

    1) Optimum (running) posture.
    ๐Ÿƒ Running tall, well-balanced, with the head sitting lightly on the shoulders with minimal stress.
    2) Momentum is your friend.
    ๐Ÿƒ Allow body position & limb movement to buy free distance with gravity.
    3) Running to the right tempo.
    ๐Ÿƒ Maintaining rhythmic and optimum strides per minute.

     

  • Running to cadence - strides per minute.

     

    โœ… Data shows ideal cadence is critical for the best running economy.
    โœ… Cadence 176 - 182 allows for; support weight under the centre of mass, the optimal time on support, and prime posture.

     

    Measuring your cadence;

     

    โ™ช Sport smartwatches (most garmin running watches) - 
    โ™ช Music clip-on metronome
    โ™ช Free Apps - "metrotimer" being my favourite
    โ™ช Youtube drum beat, e.g, 87 beats per minute -
    โ™ช Free music programs like Audacity allow you to change the tempo of any song to 87bpm.
    โ™ช Vibrating music watches โŒš

     

    The likely experience with cadence practice (at a higher rate).

     

    ๐Ÿซค A higher heart rate at the same pace - the more robust cardiovascular system relative to the musculoskeletal system will adapt quickly - usually 3-5 weeks.
    ๐Ÿซค Feel the hip flexors post-run - this is caused by the additional lifting of the stabilising foot off the surface and will strengthen and settle in 3-4 weeks.
    ๐Ÿซค Frustration when policing DTi and cadence - yes, hill running is a challenge, but will also sync in 3-5 weeks.

     

     

    ๐Ÿ“น Please check out Pampy's Post #330 (MAR25b) - CLICK HERE
    I show via video why I run at 176 strides per minute.
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    Key points

     

     

    Typically, the following is better!

     

    ๐Ÿƒ Shortening the stride,
    ๐Ÿƒ Keeping the feet lower to the ground,
    ๐Ÿƒ Making lighter & quieter contact,
    ๐Ÿƒ Running with a tall, upright posture,
    ๐Ÿƒ Leading forward momentum with the hips,
    ๐Ÿƒ Allowing the shoulders to fall back & down,
    ๐Ÿƒ Pull the loaded foot off support - opposed to pushing 'off'',
    ๐Ÿƒ Visualise running with barefeet on hot bitumen,
    ๐Ÿƒ Holding a cadence between 176 -182 spm,
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    Running Hills

     

    โœ… Police your DTi & fitting cadence.
    โœ… Look up, lifting your hips up & forward.
    โœ… Shoulders back & down.
    โœ… Employ a shorter stride.
    โœ… Descend with the same short strides - avoid overstriding.
    โœ… Allow your HR to drop when descending.

     

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    The (3 min) pre-run postural strength set

     

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    Brad Pamp Running Specific DRILL SET - CLICK