ThinkRunning

Here are a couple of topics I found of particular interest today when I wasn’t busy feeling sorry for myself since making the decision not to run for a while that is…

Firstly a cautionary note on “boinging” or more commonly known as using the recoil produced by ground reaction force and muscles elasticity.

AA said:

“I should emphasise again that the “boing” is never from any muscle tension or control, or from the actual movement of the foot going up, it is never forced. It is a direct result of muscle elasticity from the spring loading with potential energy from GRF, then on unweighting the energy is released again like a spring. It just happens, you can force it, but you can’t augment it, happens best at full relaxation.”

On a personal note, I can say I have forced this to my cost -- you will injure yourself if you get it wrong!

Change of Support and Cadence

Sharkie had some concerns on her Coach’s observations…

“Hmm well I’m trying to sort out what a running coach said to me the other night. I was running my third competitive 100 metres in 8 days (BIT of a mistake, combined as it was with a hideous 4, various relays, a 2 and a long jump…)

I was tired after PBing , and winning my race on the Monday, which might have altered my style a little. Anyway I was disappointed with my time but this coach said I was very quick off the line and for the first 30 metres, and that it was like my feet were moving too fast for the rest of me and I didn’t know what to do with myself. That I was almost falling over my feet.

He said it was a good thing, and I should try running over canes on the ground. He didn’t say mini hurdles or ladders (which I do anyway) so the canes thing seemed specific.

I thought it was interesting because I have been trying to fall forward more and move my feet faster. I think if anything usually overstride a BIT -- altho I’m always BOF because I’m a sprinter. There’s a couple of pics of me running at the first of the three meets -- they’re in the Pictures section with my profile thingy. Sorry, not sure how to do links?

So any clues as to what he really meant and what’s going on?”

AA’s response…

“I will say that legs going batsh*t doesn’t equate to speed, can simply be spinning your wheels for b*gger all additional effect. Difference between cadence and turnover.”

Sharkie then asked a very good question…

“What’s the difference between cadence and turnover then? Please.”

Cabletow sums up nicely…

“OK Sharkie I suspect what he was referring to was an increase range of verticle motion for the speed ou were going and this is due to a big calf push off you have got -- mosttly evident in your first pic -- What your coach is seeing is lots of activity for less forward movement and not seeing speed that ould be commensurate with the activity.

Your legs are spinning

you need to fall freely an rather than push you need to just

Pick your feet up quicker and tap the ground away underneath you rather than push yourself along the ground (which is what you are doing at present)

The same principle that AA was going on applies -- pick your foot up under you -- legs up under you think leg up up uop up and the down will sort itself out and push your solar plexus forward -- (the bit just below the upside down V that your ribs make in your chest). Let your knees go forward (not up) to accommodate this

HTH Nice form though and you are looking good”.

Basically having good cadence (typically 180 and above) is seen as one of the characteristics of an efficient runner, However it has to be stressed that cadence is not an aim of running efficiently, it is a product of doing everything else right. With good cadence a runner can make the most of muscle elasticity that will return a little energy and make running a little easier and efficient.

A common mistake for beginner is to force cadence which will result in running inefficiency caused by increased tension and not changing support properly etc. It will throw everything else out basically and only serve to tire the runner.

Dr R illustrates the difference between changing support and cadence.

http://www.posetech.com/video/index.php/weblog/C15/P1/

Here I am experimenting -- it was taken several months ago! The video id laughingly entitled “Fast Pose Run”. Erm, not quite, to be fair! I knew very little at that time…

As you can see, all this does is make running harder, not easier. Cadence will naturally get to a level consistent with the way the runner uses his or her bodyweight to move. Quite simply we need to get the foot off the ground and get into the next Pose (MidStance) as quickly and efficiently as possible. If we do that then everything else will fall into place.

I certainly didn’t truly understand the relationship between change of support and cadence until today. Thanks to all who contributed!