Chi Running
1 lurker |
123 watchers
Feb 2013
7:53pm, 13 Feb 2013
17,963 posts
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SPR
I'm confused Chris are you complaining that you are getting slower? If your pace and cadence stays the same, then your stride length will also stay the same. With cadence fixed, stride length is a function of pace.
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Feb 2013
9:00pm, 13 Feb 2013
8,483 posts
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ChrisHB
I'm getting slower and the reason is stride length, not cadence.
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Feb 2013
9:05pm, 13 Feb 2013
17,964 posts
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SPR
Ok, do you do any faster paced running? If it's pure speed you're worried about, short hill sprints and flat sprints would help. For muscle strength, some weights would help. I assume you don't feel CV is the reason for loss of pace?
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Feb 2013
9:12pm, 13 Feb 2013
17,965 posts
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SPR
Don't go full effort straight away with the sprints if you're going to do them. Stay in control, as you get used to them you should be able to sprint full effort with good form.
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Feb 2013
9:52pm, 13 Feb 2013
8,485 posts
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ChrisHB
I seem to be incapable of moving faster except downhill. Last time I tried a sprint (as in running for a bus) I did my legs some mischief, but at that time they felt like concrete anyway. "Pure speed" sounds like a fantasy! 10 min miles would be pretty good. I don't think it's CV. Without having a recent max HR, I think I run at about 60-70% of WHR. Can try using HRM tomorrow to see if that's changed. |
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Feb 2013
11:25am, 14 Feb 2013
17,969 posts
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SPR
Fmail Canute. He use plyometrics (hopping, jumping exercises) to help keep/increase muscle strength/power that could be lost with age. His experiences may help you. |
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Feb 2013
11:28am, 14 Feb 2013
17,970 posts
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SPR
http://www.fetcheveryone.com/userprofile.php?id=13360
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Feb 2013
1:49pm, 14 Feb 2013
4,455 posts
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jonp
Chris, as what SPR said above: Stride length is essentially a function of speed. So, given your cadence is the same, then what you have really found out is that you are getting slower (and because of this your stride length appears shorter). Your cadence is actually quite low to be honest, so you won't be getting a huge amount of elasticity gain. The plyometric work that SPR mentions could well help, and also help you increase your cadence, which would be very beneficial. Nevertheless, this could be a body positioning problem. It may be that your lean is somewhat flat or even back, or bend in waist pushing hips back etc. The result being that your body is spending too long behind the grounded foot (this would feel like your legs are heavy and sluggish because they are doing too much supporting work) and only generate a small amount of airborn time moving forward (aka shorter stride length). Maybe you want to film your running and check out a few of these things for yourself? |
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Feb 2013
4:30pm, 14 Feb 2013
8,486 posts
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ChrisHB
Thanks, Jon. I've looked up plyonmetrics in Wikipedia and frankly it is off-putting - "not inherently dangerous if done very correctly" is the message I come away with, plus "special care needed with the elderly". I can perhaps do some non-focused jumping as in the good old days of school PE warm-up exercises. I know the cadence is low for Pose and elastic gain. It's even low for ChiRunning. It's not for want of trying. I will take pay particular attention to my lean. At my speed I dare say a lean of about 1/4" is appropriate  The video is a good idea. I'll see if I can find our camcorder. I have noticed this week that I'm slipping on mud more than I'm used to, so I must be pushing off instead of lifting my feet. |
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Feb 2013
5:09pm, 14 Feb 2013
17,971 posts
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SPR
Chris - Canute is 'elderly' and does it, hence the advice to speak to him.
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