I use to be one hell of a runner. But even when I ran at my best I was still fighting against myself. I relied more on brute force rather than moving more efficiently. Now not only am I trying to get back into shape but I have to beat the clock as well. I have a long ways to go before I am ready to take on the law enforcement agencies physical agility tests so I would like to incorporate some running skill into my work out regiment. I am looking for ideas that will help me become a better runner. I only know a few things and I do not even think I am doing those correctly. Other than loosening up my upper body while I run, what else can I do?
I need help running more efficiently
- Thread starter Lonesome00
- Start date
Run more. Seriously, running is not rocket science. Do more of it. How much do you weigh? How old are you? How far and how fast can you run now and how far and how fast do you have to run to qualify?
Right now I weigh 211 at 32 years old. Over the last month since I have been home I have lost a lot of my wiast line but I wiegh the same. I am asuming I am replacing the fat with muscle. I am running a mile and a half right at 15 minutes. I have to be able to run a mile and a half in under 15 minutes. Just barely beating the clock is not enough as I am sure most of you know.
Will that improve my endurance or run time?
Thanks, I will give that a shot.
Right now I am focussed on betting my run time better. I will ask questions about my cycling routine a little later.
Thanks, I am always looking for new ways to improve.
Thanks, I am always looking for new ways to improve.
a few thoughts for you
lead with the sternum- pinch your shoulders back and you can breath better
sink into your hips- it will push your stride forward
midfoot strike - the heel lightly rolls into a midfoot strike, keeping you from fighting youself
launch forward- not upward. limit your bounce, the less you are defying
gravity, the more forward thrust you will have
and lastly, like G8r said- WILLING TO SUFFER- gotta run more to get better.
I was with an athlete last night working on just this topic, and they were able to feel the "slide" that you seek.
Sweat Daily
FF
lead with the sternum- pinch your shoulders back and you can breath better
sink into your hips- it will push your stride forward
midfoot strike - the heel lightly rolls into a midfoot strike, keeping you from fighting youself
launch forward- not upward. limit your bounce, the less you are defying
gravity, the more forward thrust you will have
and lastly, like G8r said- WILLING TO SUFFER- gotta run more to get better.
I was with an athlete last night working on just this topic, and they were able to feel the "slide" that you seek.
Sweat Daily
FF
Can you explain what you mean by "sink into your hips"?
I use to think there was no technique to running. But some one who coached a track team gave me a few pointers once and they made a big difference. I figured there has got to be more I do not know.
as you run, sink into your hips- meaning--
open them up, tuck your tail bone a bit, get off your toes and strike mid foot, roll your shoulders back.
next time you are running thing of leading with your sternum and your forward hip bones, verses leading with your toes and hands.
hold you teeth close together and see if they chatter, wathc the horizon, if it bouncing, then you are stiff.
THERE IS A TON TO TECHNIQUE IN RUNNING, you are coorect in trying to learn. There are many styles and everything.
The one thing though is developing your run, and as you change things you will change the pressure points on your body. That is why you have to run alot.
Stay with it.
next time you are out, just think of what i wrote and relax into your hips.
as an fyi- this is a distance 7-8 minute per mile style of running, almost a "pose" run.
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Hi
I'm who FF was helping with the efficient techniques .. Care if I give this a shot??
Here's what we did.
First - I was asked to do a short run on my toes - like a sprinter... about 1/8 or a mile. Only hit with the toes - long strides - legs extended waaaay back.
Secondly - I did the same distance (1/8 mile) as a true heel/toe so that when my foot hit the ground, it was a hard heel hit.
Now.. the sinking into your hips part. Let me try to explain this so you get the idea..
If you watch a person pedaling a bike, their feet move in a circular motion. Take this theory and apply it to your feet.
Sinking in means you are going to have to position your body more upright (don't lean forward) - almost like you're going to sit down, but not deep like a squat.
Then when FF said "launch forward," and with your body positioned upright, your hips will automatically help propel your feet into the proper launch forward position which will enable you to get that mid-foot strike.
All of these combined gives you the glide or the smooth moving feeling.
You are definitely going to feel the change too. Your calves, hammies and quads are going to feel a burn and it's due to how your body is aligned. No worries though... it's a good burn
I will admit, that confused me a bit. I will have to try it on my next run. it almost sounds as though I have to see it to fully understand what you two are trying to tell me. I sure do appreciate the advice and I will give it a try on Friday morning's run.
That was very cool. I want to know more about the bands that the trainers used and training aids. They might help me improve my form and ability to adapt to this new (to me) style of running.
LOL
maybe you can get some bionic implants and stuff!
haha
just take a lil info and keep running
no amount of learnign is going to increase your VO2, only big heart thumps can do tha
sweat daily
FF