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More efficient running style

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K5 Gus Mar 2014 4:01pm, 29 Mar 2014 578 posts	0 K5 Gus If you're stilling looking for Nike Frees and you know your size then Achilles Heel have big reductions across 3.0, 4.0 and 5.0 models achillesheel.co.uk
Canute Mar 2014 6:54pm, 29 Mar 2014 926 posts	0 Canute I suspect the reduction in price is related to the fact that Nike are releasing the new versions of their Frees in April. My view is that the best time to buy a shoe is often in the last month before the next version is released. If the current version of a shoe suits you well, there is risk that the update will change to feature that suited you. So if you are sure any of the current range of Nike Frees suit you, now is the time to buy.
IanRunner Mar 2014 8:08pm, 29 Mar 2014 755 posts	0 IanRunner Cheers Gus and Canute!
daviec Mar 2014 9:01pm, 29 Mar 2014 4,013 posts	0 daviec I wonder how it feels to run inverted? Would the centripetal forces feel like gravity or would you have to force your foot down (up?) http://youtu.be/OTcdutIcEJ4
Canute Mar 2014 10:42pm, 30 Mar 2014 927 posts	0 Canute The centrifugal force will feel like gravity provided the running speed is fast enough, but it will be weak gravity at running speeds in the range 8.65 mph to 12.2 mph. The lady states she has calculated that the speed has to be greater than 8.65 mph to produce a force that maintains contact with the surface (she calls it centripetal but I think the relevant force should be called centrifugal because it acts in a direction away from the centre of the circle). In other words at speeds faster than 8.65 mph the outwards force holding the runner onto the surface will push the foot against the surface- but this will feel like weak gravity at speeds less than 12.2 mph. Because the force increases as the square of velocity, at a speed greater than 12.23 mph the net force would actually be greater than gravity. Slower than 8.65 mph and the force holding the foot to the surface will be negative. The foot will lose contact with the surface – which is not desirable.
Canute Mar 2014 9:30am, 31 Mar 2014 929 posts	0 Canute Assuming his speed is between 8.65 and 12.23 mph, one consequence is the weak ‘effective’ gravity at the top is that he needs to push less hard in the direction at right angles to the surface than he would when running on the ground. Too strong a push in this radial direction will actually generate a reaction force that propels him off the surface. However, because gravity exerts a decelerating force as he ascends the first half of the loop he will need far stronger push parallel to the surface, just as a sprinter needs stronger horizontal push to accelerate out of the blocks. He needs strong glutes.
daviec Mar 2014 9:34pm, 31 Mar 2014 4,018 posts	0 daviec I did think it was centrifugal as well, but considered myself corrected by the lady in the video. I'd love to give this a try
Canute Apr 2014 1:28pm, 5 Apr 2014 940 posts	0 Canute In the latest Running Times Jonathon Beverly claims ‘its all in the hips’ runnersworld.com It is good that we have moved away from excessive preoccupation with foot- strike, but I am sceptical of claims that ‘it is all’ at the other end of the leg. (And maybe the hip is not the only important things at the other end of the leg.) Nonetheless it is worth thinking about hips. Jonathon Beverly emphasises the importance of a powerful drive from the glutes to extend the hip after mid-stance. The issue is how best to achieve this powerful drive from the glutes. He offers some advice on how to become aware of engagement of the glutes, and also some useful advice about keeping the rim the pelvis horizontal. My own view is that there are two things that you can attend to while running that promote an effective drive from the glutes. 1) Focus on swinging the opposite arm down and back close to the body after midstance. Arm swing is linked to glutes via the muscle and fibrous tissue of the back (an in addition arms and legs are linked by the motor program in the brain. 2) Keep the font of the pelvis up by engaging the muscle of the abdominal wall. This encourages use of the glutes to extend the hip. If you are able to engage glutes consciously, it is best to produce a brief sharp glute contraction at mid-stance, but it is very tricky to time this by focussing on the glutes. The sharp down swing of the arms is probably a better way to trigger the glute contraction at the right time.
FenlandRunner Apr 2014 1:48pm, 5 Apr 2014 1,115 posts	0 FenlandRunner It's not to sell any books however I agree that it is all about hip mobility connected to timely extension.
SPR Apr 2014 3:53pm, 5 Apr 2014 19,156 posts	0 SPR Saying everything is all in one thing is obviously false, but the glutes are key and for anyone that talks about where the power in running comes from in muscle terms, then glutes have been the key muscle. It is why I do squats, Romanian deadlifts, clean & jerk and single arm leg swings. The landing is the platform for the glutes to engage. The arm tip that Canute talked about here, is something I have although I usually use it synced with knee lift, however more recently I have been using also including allowing thigh to go back as head leads the torso forward. I have Jay Dicharry's book "Anatomy for Runners", the essence of it is build a body that will allow you to run well, and it is not just about the hips, ankle mobility is discussed for example. I haven't read it from front to back yet, more dipped in and out of sections. What I have looked at is good but there is lot to the program and you'd need to be very dedicated to follow it fully. It does have tests you should do to see if you have a potential limiting factor anatomically, so you don't necessarily have to do everything. The big toe control test was one I found difficult initially, but is pretty east now. I've been considering getting weight lifting shoes for a while but have been put off by the cost, this week I tried searching again and found these inov-8.com which I used to turn my plimsolls into more like weight lifting shoes this week, and the difference the drop made to my squat and clean and jerk 'platform' was very interesting to feel, a lot more planted.