Putting more thought into your morning jog
As children running at recess is never really broken down but mainly just a byproduct of the need to get somewhere quicker than walking. It isn't until taking up a sport like track or cross country that an emphasis is put on efficiency and conditioning. One of the most counter intuitive things I've learned about running is high turnover. A quick cadence of 90 steps per minute (for one leg) was something I first learned at a training camp with the Challenged Athletes Foundation. They had an athlete on the treadmill, we counted one of his leg's steps for 30 seconds. After a couple rounds the participants improved with higher counts and then it was my turn. I started with something like 70 but as I figured out what muscles to use that number started to climb. I activated my glutes more and pulled my shoulders back. After that camp I started training with a higher cadence and building my posterior chain. I applied the same principals to races and found myself thinking about those muscles as my workhorse. "keep pushing glutes, lets go, you're stronger than those quads so pull up the slack" It helped with more than just speed and longevity but my foot strike evolved as well. It's much harder to heel strike with your legs underneath you instead of trying to reach out in front and pull them back in. Sometimes techniques that are invaluable come completely out of left field and feel silly but become so much more than just a drill.
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