Topic: Proper Running Techniques Makes For a More Efficient Runner
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Gary
AR
Member Since:
04/13/2006 Total Posts: 713
2.5 Years Ago
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Being bored to death while getting in a 60 minute run on the treadmill today I tried a couple of things that I learned years ago, but now using a HR monitor I wanted to measure.
(1) First, I tried running with my thumb secured against my cupped index finger while relaxing the other 3 fingers v.s. a tight fist v.s. hands flopping at the wrist. My HR dropped 2 beats per second when I used the thumb secured or pressed against my cupped index finger with the other 3 fingers relaxed as compared to either the tight fist or the flopping hand at the wrist. The tight fist was the worst energy waster of the 3. I had in the past always ran with my thumb resting securely on top of my cupped or curled index finger.
(2) Next, I concentrated on my breathing technique. I was able to take 3 sometimes 4 strides per breath and ran while focusing on a parked car across the street from the window of the fitness center v.s. turning my head to either side or looking down. By doing that my HR was again 2 heart beats per second better with the focused breathing technique. Also, reaching for a towel to wipe my forehead cost me 2 bps before it settled back down.
(3) The next technique I tried was using my upper body. I ran mostly upright with arms bent at the elbow and developed a good swinging motion and using my upper body strength to make my legs feel lighter. This really helped as I got near the end of the 60 minute run and again the HR was 1-2 beats slower.
(4) The last thing I tried was keeping my gait to a shorter stride but faster foot speed than using a longer stride for increased speed. This seemed to help my breathing pattern which again saved a couple of BPS of the old ticker.
I told you I was bored. However, with the HR monitor I did make the most of my time and used the techniques that I had learned years ago...(can we say 1980-83) before I quit running until now at a ripe old age of 53. The running comeback has been slow but steady and some of the things I learned are beginning to come back to me.
I know I have bored you veteran runners because you all know these techniques or have developed your own to make your running more efficient, but maybe a beginner might try and incorporate some of these in their running. At my age now I need all the efficency I can find. |
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Re: Proper Running Techniques Makes For a More Efficient Runner
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Beverly
MO
Member Since:
05/31/2005 Total Posts: 1142
2.5 Years Ago
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Gary, funny thing...I've been doing that stuff too, except for the breathing (which I'll try!). The shorter stride thing has been amazing to me. I always remember people telling me to lengthen my stride (go further, faster kind-of idea). I'm relatively short and have a shorter stride to begin with so now I think of it as changing gears on a bike...I may move my legs more, but with easier motion (lower gears) to make getting up that hill that much easier! Thaks for your good thoughts. Beverly |
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Re: Proper Running Techniques Makes For a More Efficient Runner
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Gary
AR
Member Since:
04/13/2006 Total Posts: 713
2.5 Years Ago
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Just to add to that, if you are doing hill running I lower my forearms at the elbows and use them to pump my upper body if that makes sense and on steep down hills I raise my forearms to help straighten my back as I try to run using my heels as first strike to reduce the strain on my knees.
To me, upper body strength is very important and should not be ignored in one's run training. I failed to do that in my first running life and was very weak in the upper body and it hurt my times in the longer runs. I am much stronger now in the upper body because I had done some weight training (but no cardio or running) during my lazy years and now I am attempting to keep that strength there because I know I will need it. |
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Re: Re: Proper Running Techniques Makes For a More Efficient Runner
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Jaime
IN
Member Since:
05/03/2006 Total Posts: 71
2.5 Years Ago
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Gary- thanks for the pointers! You know I'm just starting out with running, so these are great for me. :)
Jaime |
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Re: Proper Running Techniques Makes For a More Efficient Runner
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Tammie
WI
Member Since:
10/10/2005 Total Posts: 571
2.4 Years Ago
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Gary & Beverly,
Thanks for the pointers. I just got back from a 4.25 mile run and used the shorter stride technique. It was increadable!! I felt great and could have gone longer if I'd had the time. Last week I did a 3.6 mile run and did it in the same time that I just did the 4.25 miler! I am so glad that I tried this, it felt like I was floating! Thanks again for the pointer, this will surely help with my triathlon time in July!!!
KEEP MOVING!!!
Tammie |
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Re: Re: Proper Running Techniques Makes For a More Efficient Runner
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Beverly
MO
Member Since:
05/31/2005 Total Posts: 1142
2.4 Years Ago
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Tammie, in Jeff Galloway's Book on Running, he calls it 'gliding' and recommends using positive self talk/mantras if your legs start getting tired about how great my feet glide across the path/sidewalk/trail or whatever. I sometimes just repeat glide, glide, glide to myself as I run. Glad it helped! How far do you run for the Tri? Beverly |
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Re: Proper Running Techniques Makes For a More Efficient Runner
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Tammie
WI
Member Since:
10/10/2005 Total Posts: 571
2.4 Years Ago
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Bev,
The run is only 3 miles, but I love to run so when I did 4.25 this morning and felt like I could have done more I was pretty happy. I never thought that I would feel that good after that distance. I don't know about the mantra, I just sing along with my MP3 player. I'm sure people around me think that I'm talking to myself because it is more like I'm whispering the words to myself. It really helps me keep my breathing in a steady rythm.
Tammie |
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Re: Re: Proper Running Techniques Makes For a More Efficient Runner
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Beverly
MO
Member Since:
05/31/2005 Total Posts: 1142
2.4 Years Ago
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Tammie, that is sooo me! I probably have any number of people wondering about me...I love the music! By mantra, for me, I only mean that sometimes when tired or not feeling like moving I'll repeat in beat with the music how motivated I am or whatever. I guess I make up my own words to the songs on my IPOD. I'm thrilled about the 4.25 for you! It's wonderful! Beverly |
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Re: Proper Running Techniques Makes For a More Efficient Runner
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Joy
TN
Member Since:
11/02/2005 Total Posts: 109
2.4 Years Ago
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Here's another way to save some energy!!
http://today.reuters.com/news/newsArticle.aspx?type=healthNews&storyID=2006-06-13T155558Z_01_COL357277_RTRUKOC_0_US-COMPRESSION-TIGHTS.xml&archived=False |
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Re: Proper Running Techniques Makes For a More Efficient Runner
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Tammie
WI
Member Since:
10/10/2005 Total Posts: 571
2.4 Years Ago
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Joy,
Thanks for the info... it sounds pretty interesting. Do you use the pants? I know you are a much more advanced runner than I am, so any imput is highly welcome.
Tammie |
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Re: Re: Proper Running Techniques Makes For a More Efficient Runner
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Beverly
MO
Member Since:
05/31/2005 Total Posts: 1142
2.4 Years Ago
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I highly, highly recommend Jeff Galloway's 'Book on Running' second edition. He is the most common sense runner, besides John 'the penguin' Bingham, that I've found. Jeff has always been a runner. John was never a runner till later in life. Both are interesting, informative reads. There's info in Jeff's book on form, running in heat/cold, starting out, yadda, yadda, yadda. I go back to it a lot. |
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Re: Proper Running Techniques Makes For a More Efficient Runner
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Gary
AR
Member Since:
04/13/2006 Total Posts: 713
2.4 Years Ago
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I ditto Bev's recommendations. Good reads. |
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