Stride Efficiency

on Tuesday, July 3, 2007 at 10:13 PM

8 miles with 8 strides this morning. I concentrated on cadence trying to get close to 180 steps per minute or 90 steps per side per minute. I did the 8 strides around a track in the middle of the run. I really tried to focus on leg turnover rather than just pumping my legs and arms to run faster. I hardly had any arm swing at all. I found that by doing this the strides were easier. It caused me to be more efficient with my running which allows me to run faster at a faster pace.

7 comments:

jen said...

That makes sense I guess, swinging your arms a lot can't be efficient. I'll have to try that. Great run!

Steve said...

Hmmmm interesting observation.

Im not a runner, but in the world of racewalking, arm swing is critical.

I forwarded your post to Dave Mc Govern ( Elite Racewalker) for his take on that subject.

yumke said...

You'll have to shoot a video of yourself so we can see what you mean :). I'll try different types of strides.. do you do 300 metres recovery between sets?

Fran said...

I wouldn't say I didn't have any arm swing since I would then be running like that girl on Seinfeld with the straight arm walk and that would just look weird!
You can actually find a video of what it looks like on youtube if you do a search for "pose running" It's a running technique that concentrates on turnover. You'll see that they barely swing their arms.

Fran said...

oh yeah and I do 300m recovery jogges between each stride.

Steve said...

Fran, I stand corrected.

I asked Dave Mc govern what is take was on this. Here's his reply

"Distance runners don't use their arms very much (sprinters do...) Dist. runners need to maximize cadence since stride length is already very long (due to the long flight phase.) Racewalkers need to get longer strides since one foot is always on the ground. The arms help to accomplish this."

Dave McGovern
World Class Racewalking
3w's dot racewalking dot org

Perry said...

This is one area where joggling is actually helpful for running. Your feet are naturally coordinated with the rhythm of the juggling pattern. If you want to speed up your pace, you increase the speed of the juggling balls and your feet just fall in line. The balls let you "see" your pace.

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