Improving Running Efficiency With The @runningproject

runningproject (57)in #runningproject • 7 years ago (edited)

Image courtesy of Revel Mt Charleston

During long runs and general training a lot of things go through my head, sometimes I think about training, sometimes other things. They generally move back to training or a race I am planning for in the upcoming season. There are two races I have been thinking a lot about in the next 6 months, a 50km ultra in October and my next Ironman in March.

My thoughts have been centred around one thing in particular and that is how efficient my running stride actually is.

If I am running efficiently, I'll be striking the ground as lightly as possible, in a hope to cause as little rolling resistance as possible. If I'm efficient, I am reducing the amount of energy I am wasting. It sounds simple doesn't it?

So over the coming months one of my goals is to optimise efficiency over power in my running. The thing is, there is a lot of information and studies out there with different theories on what makes an efficient stride, and from what I can see not too much conclusive evidence. We're all different and all have different running styles. From the research and boundless amount of information out there, I have been able to narrow what I need to be focusing on to make sure I am improving my efficency.

Reduce Over Striding
Sometimes this is difficult to spot, but over striding usually results in a slowing cadence of your running. We've discussed the optimum cadence previously which has found to be at about 90 strikes(If you are counting only one foot) per minute. Over striding can also result in your heal striking, which is not always a bad thing, but can slow you down by producing a breaking motion while you run and increasing the amount of time your feet as spending while hitting the ground.
Focus On Posture
I have heard people say to "run tall", which is kinda correct. But I think the main point here is to try and reduce the amount that you are hunching over with your back and shoulders as you run. As runs get longer, this is usually the part of a runners form that will start to fall apart. You also need to be conscious of your daily routine and how that may be effecting your running posture, as sitting for long periods of time can shorten hip flexor's.
Get A Strong Core To Remove Muscle Imbalance
By removing muscle imbalances, we are making sure all our muscles are doing what they need to without some of your muscles having to compensate or overwork for lazy muscles that are not firing correctly. We all know what we should be doing and this doesn't need to be an extensive gym routine, 3 times a week. But make sure you are at least including some body weight training into your schedule which includes planks, squats, lunges, clams, push ups and bridges.
Reduce Excessive Bounce and Rotation
This sounds pretty easy, you need to be doing your best to be moving yourself forwards and not upwards. Upwards movement or any other exagerated movement like an overrotation is wasted energy, especially when you are running for longer periods of time.

Remembering all these points is probably not the easiest especially when you are out running, but as someone recommended to me, start with 30 second block, every 10 minutes or so where you are concentrating on efficient running and trying to remove any issues that may be limiting your running efficiency.

Now over two years ago, a pic of me running Ironman New Zealand

About the Author
Hey I'm Vince, an Aussie living in New Zealand, trying my best to make the most of the time I have. I work as a Software Engineer but love to run and all aspects of it, including geeking out on the latest science to help get the most out of my body.