From "Stride Length and the Human Organism," by Scott Christianson.
In Track Coach, Winter 2007
As a runner becomes more efficient through training, running economy iproves. The body creates its own combination of stride length and stride frequency to achieve the desired velocity. Both too much time in the air and too much time on the ground hinder velocity improvement. Time on the ground is regulated by stride rate. Time in the air is regulated by stride length.
Studies have shown that reducing contact time is the key to improving performance. For a distance runner to reduce contact time by .02 second per stride would lead to marked improvement. The main way to achieve this is to shorten the stride, thus reducing braking forces. Identifying the proper stride length can be achieved through core strength improvement, joint mobility increases, and drills designed to improve balance and stability, such as lunges and limited bounding.
Over striding can be detected by observing the arms crossing high over the front-side sagittal plane. This indicates too much rotation of the pelvis.
Thinking about your efficiency as you run will not only help you to run faster, but will also reduce your chance of injury. Running smarter leads to running faster.
Monday, March 12, 2007
Thursday, February 22, 2007
Best Proteins for Runners
- Salmon
- Almonds
- Flaxseed meal
- Olive, canola, or walnut oil
- Avacados
- Peanut butter
- Sardines
Top 10 Fruits and Vegetables
- Butternut squash
- Oranges
- Strawberries
- Red onion
- Bananas
- Leafy salad greens
- Broccoli and Cauliflower
- Cantaloupe
- Redskin potatoes
- Stir fry vegetable mix
Top 10 Carbohydrates
- Whole wheat pasta
- Sweet potatoes
- Brown rice
- Popcorn
- Oatmeal
- Barley
- Rye, whole wheat, or multi-grain bread
- Bran cereal
- Beans
- Peas
- Wheat germ
Tuesday, January 9, 2007
Coach Attends National Distance Running Summit
Last week Coach Herold attended the National Distance Running Summit held in Grinnell, Iowa. Coaches from extremely successful programs around the country gave presentations, including Joe Vigil, who coached Deena Kastor and Meb Keflizighi to Olympic marathon medals in 2004. He was recently named head coach of the 2008 Olympic team.
The conference solidified much of what we have been doing in workouts, but also gave me ideas for the future. Here are a few of the main points that were emphasized: 1. Mileage is progressive. What you do now will reap benefits in the fall. Mileage needs to be gradually increased, but most people can handle more miles than they think they can. 2. A long run once a week is very important. It helps to open up capillary blood flow. You should gradually build up to where you can run non stop for a minimum of 1 ½ hours (both men and women). 3. Training should be specific to the race. You will learn about hammer runs this fall (or sooner)! 4. Tempo and acceleration runs are probably the most important types of workouts that you can do. 5. VO2 values will increase with increased training. This is not just something that you are born with; it can be improved. 6. Interval training should only be done when you have built up your fitness to the 85% level. 7. Morning runs help to restore the body back to normal after a hard workout day. 8. Training should be on soft surfaces as much as possible. 9. The pyramid model of training does not work. The progressive diamond model is the way to go. 10. Proper warm ups, stretching, and cool downs are important for injury prevention.
Another highlight of the summit: I was able to go for a run with Amanda Kuca Lorenzen and her husband Micah. Amanda was the 2006 NCAA III Steeplechase champion and Micah recently achieved All-American status in Cross Country. (Amanda was also my daughter’s roommate for three years at Concordia University Wisconsin, where she is now assistant coach.)
The conference solidified much of what we have been doing in workouts, but also gave me ideas for the future. Here are a few of the main points that were emphasized: 1. Mileage is progressive. What you do now will reap benefits in the fall. Mileage needs to be gradually increased, but most people can handle more miles than they think they can. 2. A long run once a week is very important. It helps to open up capillary blood flow. You should gradually build up to where you can run non stop for a minimum of 1 ½ hours (both men and women). 3. Training should be specific to the race. You will learn about hammer runs this fall (or sooner)! 4. Tempo and acceleration runs are probably the most important types of workouts that you can do. 5. VO2 values will increase with increased training. This is not just something that you are born with; it can be improved. 6. Interval training should only be done when you have built up your fitness to the 85% level. 7. Morning runs help to restore the body back to normal after a hard workout day. 8. Training should be on soft surfaces as much as possible. 9. The pyramid model of training does not work. The progressive diamond model is the way to go. 10. Proper warm ups, stretching, and cool downs are important for injury prevention.
Another highlight of the summit: I was able to go for a run with Amanda Kuca Lorenzen and her husband Micah. Amanda was the 2006 NCAA III Steeplechase champion and Micah recently achieved All-American status in Cross Country. (Amanda was also my daughter’s roommate for three years at Concordia University Wisconsin, where she is now assistant coach.)
Tuesday, December 26, 2006
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