More efficient running style

183 watchers

Dvorak Jun 2019 10:31am, 18 Jun 2019 17,705 posts	0 Dvorak To be really, REALLY pedantic, you could land behind your body, if you were running backwards. Thought: might drills of running backwards assist with good form running forwards?
SSLHP (Shoes smell like horse piss) Jun 2019 10:38am, 18 Jun 2019 441 posts	0 SSLHP (Shoes smell like horse piss) Dvorak- running backwards is a good drill
HappyG(rrr) Jun 2019 10:39am, 18 Jun 2019 31,801 posts	0 HappyG(rrr) OK, closer to directly under the body, not way out in front. I remembered there was a reason why I found this thread hard! To be pedantic, you can increase your speed without increasing your cadence, by increasing your stride length. And I would expect (no evidence) that when I run faster at the end of race (sprint finish - ish!) I do increase my stride length quite considerably, as well as cadence! Anyway, increasing cadence, while maintaining slow speed, I believe, reduces impact and injury risk, versus slow speed with lower cadence. I have no evidence, just in my experience of 1, anecdotal chats, and what seems logical to me. The other thing is that the range of runners in Fetch includes those who, while we are all just doing it for fun, recreational etc. are trying to get the marginal gains to improve their times. Most of those people (used to include me, but not so much now probably) will already have done: weight loss, strengthening, years of building up general volume, mileage, endurance, aerobic ability etc. and are then looking for further improvements. Hence they buy shoes, or get a different training plan or a coach or try different (weird?!) training approaches, like very high intensity, short intervals and things like that. Looking for further improvements (within a life with work, kids etc.) I tend to think that most people try gimmicks too early. But to be fair to many in Fetch, some have been trying the standard stuff for a long, long time! G
SSLHP (Shoes smell like horse piss) Jun 2019 10:43am, 18 Jun 2019 442 posts	0 SSLHP (Shoes smell like horse piss) HappyG -you're talking about increasing your range of motion (distance between each foot), not true stride length, which comes from speed. This is an interesting read: posemethod.com
SPR Jun 2019 10:45am, 18 Jun 2019 28,061 posts	0 SPR Cadence doesn't necessarily have to change with speed at least not before you start sprinting, you can travel further with each stride. My cadence does change with speed though. 160s easy, 176 10,000m PB, 182 5,000 PB, 188 1,500 PB, 197 800 PB. If your foot is under knee on landing, you're landing pretty well and cadence is due to other variables (stiffness on landing, knee bend etc).
HappyG(rrr) Jun 2019 10:46am, 18 Jun 2019 31,802 posts	0 HappyG(rrr) Yay, only took 4 days for someone to post a Pose article! G
jda Jun 2019 10:46am, 18 Jun 2019 4,654 posts	0 jda Wrong thread, but those shoes are most definitely not a gimmick
Dvorak Jun 2019 10:48am, 18 Jun 2019 17,707 posts	0 Dvorak Indeed G, your stride length will tend to increase considerably more than your cadence with a sprint finish. Times past, I've done some counting: and whilst your cadence might increase 10-15%, stride length might increase 25-35%. Approximate figures. Slowing down from a standard pace, i think the cadence/ stride length changes would be closer.
larkim Jun 2019 10:59am, 18 Jun 2019 7,831 posts	0 larkim Garmin connect has decent info on cadence / stride length. For me, I can see the following over recent months:- 20m long run (avg 7m58 pace) - 185 cad, 1m09 stride HM race (avg 6m36 pace) - 196 cad, 1m24 stride 8m MP run (avg 6m53 pace) - 197 cad, 1m19 stride fast parkrun (avg 6m12 pace) - 200 cad, 1m30 stride 3000m track (avg 5m43 pace) - 200 cad, 1m41 stride Of course, that relies on the data being correct. I'm "lucky" to have a naturally fast cadence I think, but equally I've got relatively short legs I think.
HappyG(rrr) Jun 2019 11:02am, 18 Jun 2019 31,806 posts	0 HappyG(rrr) That fits with Dv's stats actually, doesn't it. 31cm stride increase over 109 is 25% plus. 15 cadence increase over 185 is 7%? G