More efficient running style
183 watchers
Mar 2018
10:36am, 28 Mar 2018
349 posts
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SSLHP (Shoes smell like horse piss)
SPR Yep. I learnt to associate years ago when I was first introduced to Chi Running. |
Mar 2018
4:13pm, 29 Mar 2018
1,860 posts
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Canute
The existing (scant) evidence comparing the effect of association v dissociation on performance show that beginners do better with dissociation and elites do better with association skills. It seems to me that if you want to improve your running it is worth developing the skills required to associate. The question is how best to do this. My own experience is the first thing to do is re-frame your expectations of the experience of running: accept that running fast is effortful, but see effort as satisfying, even exhilarating. Foster a sense of confidence that you goal for that session or race is achievable. The next thing is what actions to actually focus on: start with awareness of breathing; then relate breathing to footfall as this promotes controlled breathing. I find focus on arm swing is also useful: the brain programs whole movements rather than single muscle contractions. The brain nonetheless devotes more processing resources to arm and hand than to leg and foot. Our brain readily links arm movement to leg movement; we can enhance this link in our brain by practicing the focus on arm swing while being aware of footfall. I think a firm down/back stroke of the arm promotes a strong drive in the second half of stance. The coordination of arm and leg is facilitated by band of muscle (latissimus dorsi) and fascia (thoracolumbarfascia) running diagonally down from shoulder to the opposite hip. However do not expect to be able to focus on all of these thing at once without practice. It took several years before I could focus on these things in a relaxed confident manner. Do not get tense if you cannot focus on everything. Find what you can focus on comfortably and aim for a relaxed focus on this. When you are in the appropriate confident relaxed state time seems to expand to accommodate the events you are attending to. I learned these aspects of mental focus long before mindfulness became popular. However when the technique of mindfulness emerged into popular culture in recent years, I found the key aspects of mindfulness came easily - probably because I had developed those skills when running. Conversely, it is likely that acquiring mindfulness skills will help you to apply these techniques when running. |
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Mar 2018
6:00pm, 29 Mar 2018
350 posts
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SSLHP (Shoes smell like horse piss)
The breathing aspect is interesting. I know a few runners in my club pant, pretty much with each footfall, even at easy pace (for them). They don't realise they're doing it and I'm sure it's just habit. I learnt to breath in a relaxed manner at high pace and it really helps to stay relaxed. My own rhythm for easy pace is breath out for 4 strides and in for 4 strides. As my pace increases to between aerobic and and anaerobic threshold pace it switches to 3 out/ 3 in. I've tried to pant like the runners I referred to above and I can do it, but it just feels tense, panicky and harder work |
Mar 2018
6:25pm, 29 Mar 2018
25,810 posts
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SPR
Interesting thoughts Canute. Sense of confidence is key IMO. Footfall and breathing are probably the two biggest things I'm aware of when running. I'm a fairly relaxed and quiet breather but have never tried to connect it with footfall. It may be that like SSHLP mentions above, it is connected but it's not something I ever thought about. I generally link elbow going back with the recovery of the knee on the same side. Panting was something that Gordon Pirie advocated if I remember correctly. |
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Mar 2018
7:48pm, 29 Mar 2018
1,863 posts
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Canute
Like SSLHP, I do 4 steps in 4 steps out when below VT1 and 3:3 between VT1 and VT2. I deliberately shift up to 2:2 when I want to accelerate into the high intensity range. I feel a surge of energy as O2 concentration rises and CO2 falls. Automatic respiratory drive begins to decrease as CO2 concentration falls, but I deliberately keep the breathing rate high. This is only for short periods - e.g. the sprint at the end of a race or during HIIT. I think Pirie used panting to promote a fast pace, but I think he sustained the panting for far longer periods than I do. |
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Mar 2018
9:11pm, 29 Mar 2018
25,811 posts
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SPR
I generally just let breathing do what it wants within the confines of staying relaxed. I go from nose breathing, to out with mouth as well, on to in and out with nose and mouth as pace increases. Not something I consciously try and control.
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Mar 2018
2:38pm, 31 Mar 2018
20,354 posts
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eL Bee!
I was spectating at Skipton parkrun today and was privileged to watch a young lass running with the most exquisite form. You know, the kind that looks effortless when someone is turning themselves outside in with effort. t'was a thing of beauty. And because it is a 4lap course it wasn't just a fleeting glance. I was stood with her Dad, who told me she was aiming for the age-group course best. Just over 22 minutes. Great effort for a 9year old! Of course, I judge from the perspective of being a Pose Coach.... 😂 |
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Mar 2018
4:20pm, 31 Mar 2018
351 posts
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SSLHP (Shoes smell like horse piss)
eL Bee Nice one. Good form from recreational runners stands out a mile! |
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Apr 2018
10:29am, 3 Apr 2018
1,865 posts
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Canute
I have written a more extensive account of how to train in a way that teaches the Central Governor to relax the conservative limits that impose a premature sense of fatigue when running, on my blog. canute1.wordpress.com
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Apr 2018
11:15am, 3 Apr 2018
34,728 posts
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GlennR
Good one Canute. Thanks.
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