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Critique my running form!

danoelise

Jul 18, 12 13:41

Post #1 of 12 (628 views)

Critique my running form!	Quote \| Reply

I'm trying to move from a classic heel strike to a midfoot strike. I purchased a pair of Newtons, and despite following transition guidelines and videos, I developed a knee issue (right knee only if that matters...) It was better after a week or so and now I don't have any real pain to speak of...

In any case, I've decided to try to make the form transition first before moving to the new shoe... The Mizunos have never done me wrong... Never had any real issues in several years of running ;-)

Still, I'd like to some advice on my form... I ran my last Oly at 8:23 /mi pace and my last 1/2 marathon (in March of this year) at 8:08. I need to be closer to 7:00 minute miles to get in the top 5 consistently in my age group....

Training for my first full IM in November... I NEED to be as efficient as possible!!! ;-)

I THINK the foot strike here looks good. I'm working on getting to a cadence of 86-90 foot strikes per minute per foot. This is REALLY hard for me.. while my speed does increase with the shorter and quicker stride, it seems like ALOT more work, and I haven't been able to maintain that pace and form beyond a few minutes at a time..

Running coaches please help!!!!

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http://youtu.be/DttNjDyq-sw

jgarza22

Jul 18, 12 13:51

Post #2 of 12 (599 views)

Re: Critique my running form! [danoelise] [In reply to]	Quote \| Reply

You definitely need to get that cadence higher. It's not the cadence that is making it harder, it's the going faster. You should be able to have very little variation of cadence at any speed you run. You can run the same speed you are running in the video with a 90 cadence and you should feel the same... or better.

Maybe some track intervals where you really focus on form and cadence. It is a huge part of running and efficiency. That's what you're looking for, after all.

Runless

Jul 18, 12 13:54

Post #3 of 12 (595 views)

Re: Critique my running form! [danoelise] [In reply to]	Quote \| Reply

I just want to say that I have my doubts about consciously running in a greatly different manner to improve efficiency.

I have much confidence in drills and speed work to do such things.

I don't coach running. I do run faster than most triathletes.

rhayden

Jul 18, 12 14:10

Post #4 of 12 (566 views)

Re: Critique my running form! [danoelise] [In reply to]	Quote \| Reply

I'm not a running coach.
The video is not very helpful. You are just jogging/prancing and that is NOT the same as running ( I hope)

Go get someone video you actually running at a track or something that you can freeze frame if you want to do video analysis.

However,.....unless you have some strange habit or physical defect then just run in a way that is comfortable. I think you are far more likely to get injured trying to change as opposed to working with what you got.

Why are you wanting to change your gait?

RedLizard

Jul 18, 12 14:17

Post #5 of 12 (553 views)

Re: Critique my running form! [danoelise] [In reply to]	Quote \| Reply

I'm in general agreement with everyone above - unless your current form is causing you problems, it's unlikely that transitioning to an unnatural (for you) gait will significantly enhance your speed.

Increases in leg turnover, VO2 max and endurance are much more likely to yield results. Intervals and a sound training plan are your friends.

danoelise

Jul 18, 12 14:26

Post #6 of 12 (523 views)

Re: Critique my running form! [rhayden] [In reply to]	Quote \| Reply

I have two reasons for changing my gait:

1. I know I'm not efficient when heel striking. I BELIEVE the concepts espoused by Evolution and Chi Running programs. I've seen charts for cycling HR Zones translating to running zones. Mine does not match up at all... So, either I'm INCREDIBLY efficient as a cyclist or VERY inefficient as a runner. I believe both to be partially true. This video DOES demonstrate my "short" stride... While I'm not running fast, I am concentrating on keeping the stride short....

2. I'm trying to ward off any injuries down the road as I ramp up volume and intensity. I'd like to be in this sport for a very long time to come - injuries won't help me...

rhayden

Jul 18, 12 14:36

Post #7 of 12 (501 views)

Re: Critique my running form! [danoelise] [In reply to]	Quote \| Reply

danoelise wrote:

What type of running workouts do you do presently?

Leg speed drill....find a shallow hill and do strides/windsprints down it. trot back to start and repeat. Works great.

Train to run faster..if you have a decent base then interval training and tempo runs. If you dont have a decent base then efficiency will come with buiding that base.....i.e. pile on the miles.

My experience is that running is running and biking is biking. I think it is prudent to take physiologic comparisons with a grain of salt esp with HR.

Runless

Jul 18, 12 14:41

Post #8 of 12 (489 views)

Re: Critique my running form! [danoelise] [In reply to]	Quote \| Reply

Do you have any reason to believe that your gait won't get more efficient if you were to do the workouts necessary to be a better overall runner?

Call me crazy, but I'll take my cues on getting faster not from some guy with a 3:05 marathon PB who practices Tai Chi but from guys who go sub 2:30.

cannastar

Jul 18, 12 14:43

Post #9 of 12 (483 views)

Re: Critique my running form! [danoelise] [In reply to]	Quote \| Reply

PBs off the bike: 17:10 5k, 36:46 10k...Hopefully that gives me some clout.

Being blunt the video is useless. Show us race pace!

But here are some points anyway:

1. You need to use your arms more. You want to have a slight forward and back movement (not across the body, which is what your doing) keep them up near(ish) your nipples (you have them about the right height now).
2. HIGHER CADENCE. For an OD most Pro's have it above 100, for IM's its between 90-100.
3. Collarbone lean......the optimal position to lean is gained through standing upright and then gradually leaning forward (from the collarbone) once you can't go any further without stepping forward thats the ideal lean to have.
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sub-3-dad

Jul 18, 12 14:46

Post #10 of 12 (476 views)

Re: Critique my running form! [danoelise] [In reply to]	Quote \| Reply

Your running is very smooth.

Just running will fix any problems that you may have.

Just run.

Most people greatly overestimate what they are capable of in the short term and greatly underestimate what they are capable of in the long term.

Running form hokey pokey profits from the first part of that sentence, time and dedication reveals the second.

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Power13

Jul 18, 12 14:53

Post #11 of 12 (463 views)

Re: Critique my running form! [danoelise] [In reply to]	Quote \| Reply

danoelise wrote:

This is gonna sound harsh, and I don't mean it to be.....

If you believe in the concepts advocated by Chi Running, you are not executing them well. You are very upright, your feet are landing in front of you, you have a low cadence, etc.

Again, don't mean it to be harsh so i apologize if it sounds that way. Lord knows I am not a running expert as I am struggling with my own form / gait issues. But I have successfully increased my cadence (roughly 100 spm) and my forward lean is much better. Still working on better foot placement, but it is improving.

If you increase your forward lean, it will help keep your feet underneath you and promote more of a mid-foot strike.
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DieTryin'

Jul 18, 12 15:27

Post #12 of 12 (418 views)

Re: Critique my running form! [danoelise] [In reply to]	Quote \| Reply

FWIW I changed from being an over-striding heel striker, to mid foot 90 spm and dropped about 1min/mile for the same fitness level.

The way I tackled the problem initially was to get on a treadmill at my normal race pace and started counting my cadence making sure it was 90-100spm. It felt horrible, but within about 5 sessions I'd dropped 1min/mile for the same heart rate/rpe (the calf pain took months to fully disappear though).

YMMV