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What is an improved running economy?
🏃♂️ Reducing the structural & functional cost of (running-induced) impact.
🏃♂️ Making work more manageable, structurally.
🏃♂️ Reduced impact cost significantly lower the risk of injury and allow for improved performance.
🏃♂️ Reducing; the force of contact, the time spent on support, and the push-off (and up) phase is running economy.
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The key features.
✅ Optimum (running) posture.
Running tall, well-balanced, with the head sitting lightly on the shoulders with minimal stress.
✅ Momentum is your friend.
Allow body position & limb movement to buy free distance with gravity.
Check out the 15-minute Drill Set - CLICK HERE
✅ Data shows ideal cadence is critical for the best running economy.
Cadence 176 - 182 allows for; support weight under the centre of mass, the optimal time on support, and prime posture.
Small music (clip-on) metronomes are perfect or hit the YT icon below and run to this drum beat for 20 minutes.
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Key points
Typically, the following is better!
🏃 Shortening the stride,
🏃 Keeping the feet lower to the ground,
🏃 Making lighter & quieter contact,
🏃 Running with a tall, upright posture,
🏃 Leading forward momentum with the hips,
🏃 Allowing the shoulders to fall back & down,
🏃 Pull the loaded foot off support - opposed to pushing 'off'',
🏃 Visualise running with barefeet on hot bitumen,
🏃 Holding a cadence between 176 -182 spm,
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Running Hills
✅ Police your DTi & fitting cadence.
✅ Look up, lifting your hips up & forward.
✅ Shoulders back & down.
✅ Employ a shorter stride.
✅ Descend with the same short strides - avoid overstriding.
✅ Allow your HR to drop when descending.
Check out the 3-minute pre-run dial-in strength set - CLICK HERE