If there was a technique improvement that would enable you to run at the same heart rate but faster, would you want to know about it? Running economy, improving your technique, might help you improve your times. This might be it. It’s not new but you might not have heard about it. Here are some videos (a video playlist) that will inform you.
The athlete sits on the floor with the legs extended straight in front of the body; the arms are bent at 90 degrees at the sides. The athlete begins swinging the arms forward and back slowly. She gradually increases the pace, focusing on pushing the elbows back and keeping the movement in the sagittal plane (forward and back). When the arms swing very quickly, the entire body may bounce up and down. If this happens, the athlete should focus on using core strength to maintain posture and limit any twisting or cross-body swinging.
Focus points: Developing a smooth arm swing forward and back with elbows bent and hands relaxed
This is a traditional track and field drill that emphasizes the rapid hamstring pull. The athlete should allow the hips and knees to flex in order to maintain the range of motion specific to the running stride. While running slowly forward, the athlete alternately lifts the ankle vertically by quickly pulling upward with the hamstring. He begins slowly at first. The athlete can gradually increase foot speed so that he is pulling the heels up very quickly and taking a greater number of steps while moving forward very slowly (fast feet, slow body). The arms must be coordinated with the legs during this drill. The drill can also be done stationary.
Focus points: Mid-foot striking, awareness of using the hamstring to pull the heel upward, maintenance of a high stride rate, practicing the arm swing
The athlete begins by walking, running, or simply taking one or two running steps to build momentum. He pushes explosively off the ground with the back leg, driving the opposite knee up and forward to gain height and distance. The athlete keeps the heel of the driving knee under the hip, ready to land on the ball of the Continue reading
There are 6 videos embedded here. Mouse over the movie to see how to navigate to the others. Enjoy!
Although I have tried to limit videos to the subject matter, I do not control the content of these videos.
It’s about that time of year where you will be racing soon if you haven’t already. Leading up to your race, you will probably want to know or learn about tapering. This excerpt from Tapering and Peaking for Optimal Performance is reprinted with permission by Human Kinetics.
The conclusions of Mujika and colleagues (1996a), drawn from real