7 replies to this topic

[Dusted68]

Here's an interesting article, which pulls togther a number of debates raging out there about stride length, cadence etc. I'm sure I overstride at times, and I certainly observe many others doing so as well. For a simple persuit, ideal running form is an individual thing and is something that takes time to master...

http://www.runblogge...ngth-speed.html

Who else out there has adapted their stride for improved or worse results?

[MG4R]

I think a lot of people out there overstride, especially when a little bit of fatigue sets in. People think the bigger the stride, the better/faster you will go. I tend to overstride at times, especially through hilly circuits. I have found that by shortening my stride length just a little bit, hills become a lot easier and not so much of a challenge.

[Mile27]

Dusted68, on 29 April 2012 - 11:22 PM, said:

Here's an interesting article, which pulls togther a number of debates raging out there about stride length, cadence etc. I'm sure I overstride at times, and I certainly observe many others doing so as well. For a simple persuit, ideal running form is an individual thing and is something that takes time to master...

http://www.runblogge...ngth-speed.html

Who else out there has adapted their stride for improved or worse results?

Great article re stride length.

Couple of major points -
180 isn't the magic number
Cadence isn't the most important factor , stride length is

So how can you tell if you are over striding?

It's very hard to over stride if you land mid or fore foot but that's probably less than 20 % of runners.

For heel strikers if you run barefoot or in minimalist shoes and you over stride the impact you feel from crashing into the ground with your heel with no cushioning under it will gradually cause enough pain that you will know. If you don't over stride then the foot can land and absorb the landing forces far better.

For everyone running in normal shoes , often you can hear it particularly as you tire. If you hear your foot slap into the ground it probably means you are over striding.

If you can get someone to film you and you can see your foot hitting the ground ahead of your knee then you are over striding

How can you correct it?  increasing your cadence is probably the simplest way.

How long will it take to change and become automatic? How long is a piece of string?

Becoming aware of when you over stride is the first stage, for some it may only be when they tire , others will do it all the time.

Once you are aware of it try increasing your cadence slightly until you don't notice your foot slapping anymore and it feels like there is less impact when you land.

[Colin]

The point finally made is that 'overstriding' is not simply a measurement of stride length - andf thus cadence at a particular speed- but where your foot lands.

They also finally grasp this (or think of it)

Quote

Regarding the observation mentioned above from Max Donelan that increased stride rate is usually correlated with increased stride length, my guess is that increased length might be due to greater hip extension on the back side rather than by reaching out front when we up cadence. I may need to get my camera fired up in order to experiment with this hypothesis

Where is my free PhD please? It is not a guess. Quite simply the first and foremost thing to work on is getting your backlift better in order to have a stride that is economical and brings the leading foot under COM.
I cannot understand all the fuss and industry about complicating one of the simplest activities done by mankind.

[Mile27]

Colin, I always look forward to your posts, I may not agree with them but they always get me thinking.

Not sure that creating greater back lift is the same as creating more hip extension.

Also don't agree with the thought process that running is one of the simplest activities done by mankind, if it was that simple why are so few people particularly good at it.

Regarding bringing the leading foot under the centre of mass , some of the top runners don't run this way , have a look at the photos in www.runblogger.com/2010/08/on-running-form-ii-where-should.html

The lead foot has landed slightly in front of COM but almost directly under their knee. None of the top five place getters in the Boston marathon run with their foot landing under their centre of gravity.

Of course when you say "brings the lead foot under the centre of mass" you may not necessarily mean at the point where the whole foot comes into contact with the ground.

I believe it has more to do with conserving momentum than exactly where the foot lands. If the foot lands too far out in front forwards momentum is lost and a braking force is applied , if stride length is too short then there will be less forwards  momentum so there is a balance which will depend on a number of variables which will include the angle of the knee at impact, where the foot hits the ground (mid foot , heel ) , how far in front of the body  the foot and knee are , the relative speed of the tibia, and femur .

[Colin]

Mile27, on 30 April 2012 - 03:52 PM, said:

Also don't agree with the thought process that running is one of the simplest activities done by mankind, if it was that simple why are so few people particularly good at it.

Because they are being 'taught' to do it???

Just because it is 'simple' and 'natural' doesn't mean everybody will be equally good otherwise we would be clones. Thinking , talking , tasting are all natural stuff yet we are not equally good at it.

Mile27, on 30 April 2012 - 03:52 PM, said:

Regarding bringing the leading foot under the centre of mass , some of the top runners don't run this way , have a look at the photos in www.runblogger.com/2010/08/on-running-form-ii-where-should.html

The lead foot has landed slightly in front of COM but almost directly under their knee. None of the top five place getters in the Boston marathon run with their foot landing under their centre of gravity.

Of course when you say "brings the lead foot under the centre of mass" you may not necessarily mean at the point where the whole foot comes into contact with the ground.

Yes, because I am trying to keep it 'simple'. When that foot lands under a verticle lower leg, the body is travelling at a slower pace but quickly 'comes over' it, yes conserving the momentum. So it is not like an extended plant and pull of body, but rather the body travelling over that planted foot with its COM.

If we try and explain it with too much physics and biomechanics then it gets to complicated for what is really a couple of simple stuff one can do to get it 99% right.

[Peterhorse]

Hello, my name is Peter and I am overstrider... (waiting for supportive applause to die down)...

... well at least i am when i run at anything from marathon pace down to 10k pace... under that however my stride length comes into its own :-)

... how i would love to be able to have the same stride length i can hold my 2-3k race pace for 42.2k.

What can i do to overcome this affliction?

[WetWeek]

Cut your legs off at your knees?