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What is an improved running economy?
๐โโ๏ธ Reducing the structural & functional cost of (running-induced) impact.
๐โโ๏ธ Making work more manageable, structurally.
๐โโ๏ธ Significantly lowering the risk of injury, which allows for improved performance.
๐โโ๏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.
๐ Running tall, well-balanced, with the head sitting lightly on the shoulders with minimal stress.
2) Momentum is your friend.
๐ Allow body position & limb movement to buy free distance with gravity.
3) Running to the right tempo.
๐ Maintaining rhythmic and optimum strides per minute.
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What is an improved running economy?
๐โโ๏ธ Reducing the structural & functional cost of (running-induced) impact.
๐โโ๏ธ Making work more manageable, structurally.
๐โโ๏ธ Significantly lowering the risk of injury, which allows for improved performance.
๐โโ๏ธ Reducing the cost and force of contact, reducing the ground contact (stabilising) time & energy , and minimising the push-off (and up) phase.
......................................................................................................................................................................................................................
The three key features.
1) Optimum (running) posture.
๐ Running tall, well-balanced, with the head sitting lightly on the shoulders with minimal stress.
2) Momentum is your friend.
๐ Allow body position & limb movement to buy free distance with gravity.
3) Running to the right tempo.
๐ Maintaining rhythmic and optimum strides per minute.
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Running to cadence - strides per minute.
โ Data shows ideal cadence is critical for the best running economy.
โ Cadence 176 - 182 allows for; support weight under the centre of mass, the optimal time on support, and prime posture.
Measuring your cadence;
โช Sport smartwatches (most garmin running watches) -
โช Music clip-on metronome
โช Free Apps - "metrotimer" being my favourite
โช Youtube drum beat, e.g, 87 beats per minute -
โช Free music programs like Audacity allow you to change the tempo of any song to 87bpm.
โช Vibrating music watches โ
The likely experience with cadence practice (at a higher rate).
๐ซค 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.
๐ซค 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.
๐ซค Frustration when policing DTi and cadence - yes, hill running is a challenge, but will also sync in 3-5 weeks.
๐น Please check out Pampy's Post #330 (MAR25b) - CLICK HERE
I show via video why I run at 176 strides per minute.
-
Running to cadence - strides per minute.
โ Data shows ideal cadence is critical for the best running economy.
โ Cadence 176 - 182 allows for; support weight under the centre of mass, the optimal time on support, and prime posture.
Measuring your cadence;
โช Sport smartwatches (most garmin running watches) -
โช Music clip-on metronome
โช Free Apps - "metrotimer" being my favourite
โช Youtube drum beat, e.g, 87 beats per minute -
โช Free music programs like Audacity allow you to change the tempo of any song to 87bpm.
โช Vibrating music watches โ
The likely experience with cadence practice (at a higher rate).
๐ซค 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.
๐ซค 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.
๐ซค Frustration when policing DTi and cadence - yes, hill running is a challenge, but will also sync in 3-5 weeks.
๐น 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!
๐ Shortening the stride,
๐ Keeping the feet lower to the ground,
๐ Making lighter & quieter contact,
๐ Running with a tall, upright posture,
๐ Leading forward momentum with the hips,
๐ Allowing the shoulders to fall back & down,
๐ Pull the loaded foot off support - opposed to pushing 'off'',
๐ Visualise running with barefeet on hot bitumen,
๐ Holding a cadence between 176 -182 spm,
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......................................................................................................................................................................................................................
Key points
Typically, the following is better!
๐ Shortening the stride,
๐ Keeping the feet lower to the ground,
๐ Making lighter & quieter contact,
๐ Running with a tall, upright posture,
๐ Leading forward momentum with the hips,
๐ Allowing the shoulders to fall back & down,
๐ Pull the loaded foot off support - opposed to pushing 'off'',
๐ Visualise running with barefeet on hot bitumen,
๐ Holding a cadence between 176 -182 spm,
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Running Hills
โ Police your DTi & fitting cadence.
โ Look up, lifting your hips up & forward.
โ Shoulders back & down.
โ Employ a shorter stride.
โ Descend with the same short strides - avoid overstriding.
โ Allow your HR to drop when descending.
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Running Hills
โ Police your DTi & fitting cadence.
โ Look up, lifting your hips up & forward.
โ Shoulders back & down.
โ Employ a shorter stride.
โ Descend with the same short strides - avoid overstriding.
โ Allow your HR to drop when descending.
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The (3 min) pre-run postural strength set
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The (3 min) pre-run postural strength set
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Brad Pamp Running Specific DRILL SET - CLICK
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Brad Pamp Running Specific DRILL SET - CLICK