Run Form and Cadence...
This is from a chat in GroupMe on running cadence and how to make the changes...
The OP was @Carl Alleyne Who asked "You know how during swimming you “push your hips forward” so everything is aligned. Do you all concentrate on doing the same during running?"
@Scott Giljum Described his approach as "I envision a forward lean from the ankles with everything in line from that point." and "I want my hips in line. I don’t push them dramatically forward, but you typically shouldn’t be bent at the hips."
Coach P hinted that "The best way to get foot strike right is a nice high cadence. Easiest way to get a high cadence is high hands / short arm swings. You can't move your feet at a different speed than your hands."
@Brian Hagan Found this awesome graphic...
And @Janyne Kizer Discovered a Bobby McGee video that discusses it (5:50 min video on forward lean)
WHAT HAS WORKED FOR YOU?
Shout out to @Carl Alleyne @Janyne Kizer @Brian Hagan For participating. If you haven't already, join them over there in the Run GroupME Channel: https://groupme.com/join_group/34349815/2Tbioa
Comments
to the question about hip:
A bit crass, but the cue from the movie "Without Limits," where Bowerman is explaining the concept of hip drive/forward hips to Prefontaine: " ...(it's) like at the moment of deepest penetration."
To the question about cadence:
best way to make changes to candence is increased cadence. count to 30 every 20s, repeat, all the time. start by run/walking if you have to.
The prevailing ST opinion is that nobody should impose artificial cadence and it should come naturally. After years of practice to keep at 90strikes per min, I followed that advice and added about 20s/mile to my paces. Cadence works for me.
If you can find it, watch the *full* Bobby McGee video that @Coach Patrick excerpts as well. He gives a well-explained rationale for practicing higher cadence, and how it fits into his overall view of running form.
I did find that as I transitioned from heel to mid foot strike, my cadence naturally went up. Also as I added in strides, it also went up. I do focus on keeping my arms high as well as back. I use the visual of a broomstick should be able to thread comfortably between my elbow bend, behind the back, through the other elbow bend. That also pushes my hips forward and keeps my form right.
I guess im foot strike considering my cadence is over 200SPM.
also keep in mind all the work coming from the hips.. this is how my groin got mad last summer. That being said, having strong hips help having a good balance
True @Francis Picard , weak hips are the root of 90% of running overuse injuries.
I'm a fan of high cadence but don't think 180 is a cookie cutter cadence for all runners. Cadence depends on height or leg length, but like the video ^^^^ mentioned, a good range is 170-190. I went through a period of successfully increasing my cadence (and becoming a mid-foot striker) but now I find that just by focusing on my foot landing under my knee and hips, naturally keeps my cadence the 170+ range and ensures a mid-foot strike. High hands help too. Also, my cadence varies based on pace. Slower running = lower cadence; faster running, higher cadence.
I feel good that my cadence is typically around 175 these days! I am now working with a great trainer in my gym who happens to be an ENer, @Leslie Schneider - so my hips are getting healthy! Most hip injuries are actually related to weak hamstrings, groin, glutes & other supporting muscles. Exactly what I am working on!