| Author |
Topic: Increasing Cadence |
pantsalot
Cool Runner |
 posted Apr-29-2006 03:49 PM
  
Here's another trick to find out whether you're heel striking. Listen to how loudly your shoes bang the road when you run. With my barefoot/Nike Free running I've developed an almost cat-like run. You hardly hear me coming while you can hear some runners stomping and not because of their weight.Try to work on reducing your noise.
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angrek
Cool Runner |
posted Apr-30-2006 09:27 AM
quote:
Originally posted by tigger:
After your leg pushes off you should bend your knee to bring your leg back for the next landing. The reason for this is the pendulum effect. If your foot is closer to your body it will require less effort and less time to move it. If your leg is fully extended you will not be able to rotate it back to the landing position as quickly and it will take more energy to do so.
I actually run both ways (I'm working on getting them up but I'm just not fully used to it on longer runs yet) but I never understood the difference and why picking my legs up made an easier stride until your post just now. I've heard of the pendulum effect but I've never seen it explained. It makes complete sense now, thank very much for the enlightenment. ------------------
Mah Profile
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obsessor
Cool Runner |
posted Apr-30-2006 10:00 AM
quote:
Originally posted by pantsalot:
Here's another trick to find out whether you're heel striking. Listen to how loudly your shoes bang the road when you run. With my barefoot/Nike Free running I've developed an almost cat-like run. You hardly hear me coming while you can hear some runners stomping and not because of their weight.Try to work on reducing your noise.
Great point. Any footplant noise like scuffing clearly indicates loss of traction, and lost energy. Pounding noises - landing too hard - this is obviously simply harder on the body than you need to be. As someone else mentioned - I would guess that cadence increases in an optimally efficient athlete (if there were such person) when thy depart from a long distance running form. I'll guess somewhere between 600m to 3000m - depending on the fitness, the cadence will be higher. Absolute Energy Efficiency is not as important here as - "how fast can you deliver that energy to the ground, regardless of metabolic and mechanical cost." Still - obviously - the fastest runners will be able to put the highest percentage of energy expenditure into forward motion as is humanly possible. It's good to hear so many people having success through experimentation. For myself, no single thing has made the difference to my speed more than increasing my cadence and being light on my feet (quiet). I was lucky to learn that within a few months of starting out.
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Ewart Harris
Member |
posted Apr-30-2006 02:44 PM
[The pendulum effect is also noticeable with heavier shoes. This is why good runners use racing flats rather than trainers for races. Us mortals normally don't worry about this because it's not a high priority in terms of where we can improve. Simply running more miles will give more benefit than lighter shoes if you're not yet running 50 mpw. Besides, well cushioned trainers go a long way to preventing injury. I run in Saucony Triumph shoes, which are the heaviest I've ever worn, but are also the bast cushioned I've ever found. I accept the loss due to extra weight because at my weight (200 plus lbs) I figure I need extra cushion to help protect my architecture.[/B][/QUOTE]Thanks for the info Tigger I really appreciate it. I am not sure whats happening but today I did my third try at 180spm I kept my heart rate down and did 13 miles in 1:45 I am sure I could have done it in 1:30 I felt gret at the end. This is turning out to be the best training advice I have ever received. Can any on direct me to a web site that speak about Cadence or running form. This is a great topic !!
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MyRunningLog
[This message has been edited by Ewart Harris (edited Apr-30-2006).]
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tigger
Cool Runner |
posted Apr-30-2006 03:22 PM
I haven't seen any websites but this book is interesting."Programmed to Run" by Thomas Miller
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Ewart Harris
Member |
posted Apr-30-2006 09:18 PM
quote:
Originally posted by tigger:
I haven't seen any websites but this book is interesting."Programmed to Run" by Thomas Miller
Thanks so much. I will check it out.
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fuzz
Cool Runner |
posted May-01-2006 01:45 PM
quote:
Originally posted by tigger:
I haven't seen any websites but this book is interesting."Programmed to Run" by Thomas Miller
Also: "Run Tall, Run Easy" by Gerard Pearlburg, "ChiRunning" by Danny Dreyer, and "Running Fast and Injury-Free" by Gordon Pirie (available as a free download from www.gordonpirie.com).
Ozzie Gontang maintains the rec.running FAQ on Usenet and has a lot to say about running form. Some of it is on www.mindfulness.com, a lot more on http://groups.google.com/group/rec.running
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