The aim of this video is to identify certain biomechanical and running technique based areas that currently limit him on the run, in comparison to his capacity to cycle efficiently.

Like many triathletes, the biggest area for improvement is related to his cycling background – and the hours of working in a hip-flexion pattern that cycle training entails.

If Lance can work to bring his hips and pelvis over the point of foot strike, he’ll be significantly decreasing braking forces and impact with each stride. This can be done by increasing hip-flexor/rec-fem mobility and improving glute function, to encourage a consistently neutral pelvic position. Particularly on the left side.

Not only will this improve efficiency, but it will also decrease the load going through his previously-injured left knee, and reduce the consequences of the right-side-favouring compensation strategy he displays.

]]> http://www.kinetic-revolution.com/lance-armstrong-running-form-analysis/feed/ 0 http://www.kinetic-revolution.com/lance-armstrong-running-form-analysis/ http://feedproxy.google.com/~r/KineticRev/~3/rjAvlTxjV0k/ http://www.kinetic-revolution.com/tapering-for-endurance-events/#comments Fri, 11 May 2012 10:57:50 +0000 Neil Scholes http://www.kinetic-revolution.com/?p=5678 TAPER FOR ENDURANCE EVENTS – AN ART OR A SCIENCE?

If like most endurance athletes you focus on maximizing your performance at just one or perhaps two major events during a season then you should be familiar with the concept of the taper period. If you are not then you are potentially missing out on up to a 3% reduction in your finish time.  This equates to 22 minutes off a 12 hour Ironman finish or 7 minutes off your 4 hour marathon time.

In 1994 Houmard and Johns conducted a review and it is now widely accepted that a properly designed taper should be an integral part of any endurance athlete’s preparation for a major competition.  Some athletes look forward to a taper as a break from the rigidity of training, however some and indeed many coaches, view the taper period with some unease, as they try to match the right balance of training and recovery.  Swimmers often fall into this category as they often complain of a loss of “feeling” for the water and coaches will assert that a taper period must start at a particular hour on a particular day.  For a great overall read and in particular of this in practice see P.H. Mullen’s book Gold in the Water.

During a taper period one can control several facets in an attempt to maximise performance. These can include the frequency, duration, intensity and timing of training sessions within the period of the taper. Of these factors, existing research suggests some emerge as being key to a successful taper.

Particularly for an endurance athlete the training volume is traditionally reduced for 10-14 days, so that in the 2-3 days immediately before a major competition it is almost zero. A full rest day is often taken 2 days prior to a competition with the day before being a light day.  For a marathon runner perhaps 20 minutes easy with 4 x 20sec strides and for an Ironman triathlete perhaps a 15 min swim, 20 minute spin on the bike.  Although tapers as long as six weeks have been examined, such extended tapers at best only appear to maintain overall performance, rather than improve it.  Worthy of note here is that performance did not drop despite six weeks of taper – how many reading this would have considered that it would?

Typically, training intensity will be maintained, or even slightly increased. A marathon runner might include a number of short reps at 10k speed for example.  It is felt that this is probably necessary to preserve some of the training-associated adaptations that may be lost with the marked reduction in training volume. Shepley et al, 1992 looked at competitive cross-country runners who were training approximately 50 miles per week.  They saw that these subjects improved their performances more when they followed a low-volume, high-intensity taper for 7 days compared to a low-volume (18 miles per week) low-intensity taper or no running at all.  Of interest was that the low-volume, high-intensity taper (which consisted of between 3-5 x 500 meter repetitions in 70-75 seconds with 6-7 minutes recovery between runs) resulted in a total weekly running volume of less than 6 miles.  If you were a 50 mile a week runner would you be comfortable reducing to just 6 miles?

When discussing the frequency of training sessions, Houmard and Johns, 1994 conclude that the athlete should reduce the total number of sessions by no more than 30%.  Any further reduction may result in a decrement in performance, potentially from a psychological perspective because the athlete may lose the “feel” for the activity and has the tradition “taper thoughts” of being fat, unfit, lazy, overweight despite none of these being true.

From working with runners and triathletes and chatting to other coaches I suspect that most do not taper sufficiently prior to competitions. The majority of athletes fear that one or two day reduction in training will result in a drastic loss of fitness – let alone a one or two week reduction.  The published evidence indicates however that most well-trained individuals can expect a performance improvement of up to 3% above their seasonal best time following a well balanced taper.

References

Hawley, J.A. and Burke, L.M. (1998). Peak Performance: Training and Nutritional Strategies for Sport. Sydney: Allen and Unwin.

Houmard, J.A. and Johns, A. (1994). Effects of taper on swim performance. Practical implications. Sports Medicine, 17, 224-232.

Shepley, B., MacDougall, J.D., Cipriano, N., Sutton, J.R., Tarnopolsky, M.A., Coates, G. (1992). Physiological effects of tapering in highly trained athletes. Journal of Applied Physiology 72, 706-711.

]]> http://www.kinetic-revolution.com/tapering-for-endurance-events/feed/ 0 http://www.kinetic-revolution.com/tapering-for-endurance-events/ http://feedproxy.google.com/~r/KineticRev/~3/fnMeI70OUMI/ http://www.kinetic-revolution.com/improving-your-running-cadence-range/#comments Fri, 11 May 2012 06:10:41 +0000 James Dunne http://www.kinetic-revolution.com/?p=5652 Frequently when working with athletes to improve running efficiency, one of the main considerations is to reduce impact and braking forces on foot strike, by reducing the tendency to over stride (land the foot ahead of the centre of mass).

One of the most simple and highly effective ways to achieve this is to increase running cadence at a given pace.

Running Cadence Range

We often refer to an athlete’s cadence range. This refers to the natural differences shown in running cadence of an individual’s gait at an easy pace compared to a hard pace.

As discussed in a previous blog post, the “magic number” approach of striving to hit 90-92 strides per minute, regardless of running pace is fundamentally flawed when applied to endurance running: A runner will naturally run with a slightly  slower rate of cadence when running “easy” compared to when running at a “hard” pace.

This is shown on the graphically represented example below.

The key to improving efficiency through manipulating cadence is to shift the cadence range to the right by initially increasing it by 5%.

The “Easy Pace” cadence, previously 82spm will become 86spm, while the “Hard Pace” changes from 88spm to 92spm.

All of which will result in less over striding at a given pace, compared to the lower cadence version of the same pace.

“Last year I was very new to ultra running, having previously only run 10km races. On a whim in August 2011 I decided to apply for the Marathon Des Sables for 2012 and miraculously got in! I quickly started on a routine of picking up my mileage and coaching myself with the help of a few podcasts. I was doing really well, until I got to a point when my performance started to drop off.  I was hugely underestimating my nutritional needs and this had a crippling effect on my running performance. With this loss of performance I lost confidence in my ability.

It was at this point that a friend of mine recommended Neil to me. It was obvious that I was doing all that I could but what I needed was perspective. Someone who could take a holistic view of every aspect of my running and navigate me though in order for me to stand on the start line feeling confident that I had done all I could to achieve my aims in the race. Neil was readily available on the phone, by text and on email. He supported me with nutritional plans and a weekly running program. We discussed these together and I felt my confidence growing. Sadly, through injury I had to stop my running 4 weeks prior to the event but he was on hand to calm my nerves and gave me confidence that I would succeed regardless of this set back. I am pleased to say that the race was an unbelievably positive experience, I loved almost every second of it and I am delighted I came 257 out of a field of over 900! I really owe Neil thanks for taking my hand and helping me thought those difficult weeks and for building my confidence back up when I was starting to wobble!

I am indebted to Neil for metaphorically coming on the journey with me; I would not have made it without him!”

Kerry Reed, Runner 653!

“After signing up for my first triathlon on a complete whim, I started to get into the sport in a big way. I’m lucky enough to have found the fantastic Neil Scholes as my coach. Within a few short weeks my swimming dramatically improved.

He suggests small, simple changes that make a massive difference to performance and the way he explains them makes perfect sense; making you think ‘why didn’t I think of that?’! He always explains clearly why each suggestion will help.”

Poor biomechanics and proprioception around the foot and ankle can result in unwanted compensatory movements. These compensatory movements often lead to injury with time and repetition.

Jay Dicharry, MPT has produced the video below to show some great self assessment and treatment techniques to promote foot health in runners.

In my coaching experience, there are huge gains to be made for an athlete when they learn to integrate correct arm and upper body mechanics into their technique.

In distance runners, I tend to coach individuals to strike a balance between:

• Using the arms actively to maintain rhythm and to set a steady leg cadence
• Generating power, balance and stability
• Staying relaxed and smooth
• Cutting out rotation from the torso through maintaining a straight arm swing
• Being efficient in their movements for the given pace

For distance runners the active swing and rhythm of arms can provide a great trigger to “keep the legs turning over” when fatigue kicks in during the latter parts of a race.

This, amongst other key points is also pointed out in the great video below by our friend and fellow coach Brian Martin (@BrianRunCoach).

In our coaching experience, it’s apparent that forefoot / midfoot striking is hugely beneficial for many athletes. If the appropriate time is given to learn the correct technique and to break your body in gently!

However, there is also a significant proportion of athletes who will be best served remaining as heel strikers – BUT working to become “light heel strikers” rather than over-striding heel strikers who smash their heels into the pavement with each contact!

Often these athletes have a specific injury history or goals (Ironman or ultra-marathons for example) which lead them to become more suited to developing a more gentle heel striking contact, rather than moving all the way to forefoot / midfoot striking.

Look at Craig “Crowie” Alexander. Come the latter part of an Ironman marathon, the three times Ironman World Champion and brand ambassador for Newton (forefoot running shoe company!) is definitely heel striking.

However, Crowie has such good running technique from head to toe, that this heel strike occurs without a significant over-stride and therefore isn’t heavy and inefficient. It’s what we refer to as a “glancing” heel strike – landing gently on the heel before quickly transitioning to the forefoot where the foot fully loads.

Whether you’re a heel striker, forefoot / midfoot striker, barefoot runner… the list goes on – there are a number of simple ways in which you can improve the efficiency of your running form.

Top 6 Running Technique Tips:

1. Avoid Over-Striding

Irrespective of what type of foot contact you employ, the position of this contact in relation to the rest of your body has a large role to play in determining how heavy the impact and subsequent braking forces are.

A good rule of thumb in terms of over-striding is to look for the alignment of knee and ankle upon initial contact. Ideally we’re looking for the knee to be flexing directly above the ankle on initial contact. If the runner is over-striding, you’ll see the ankle ahead of the knee.

Over-striding patterns such as those seen above can be the result of a number of factors, in particular tight / over active hip-flexors and a running cadence too slow for the given speed.

Try increasing your running cadence (stride frequency) by 5% and feel how it encourages you to reduce the over-stride. In turn you’ll feel lighter on your feet as your contact time decreases.

A running metronome is really useful in achieving an increased cadence.

More information and research on running cadence

Free Running Metronome Download

2. Run Tall

Your running posture is one of the keys to achieving good, efficient form. The postures you sustain at your desk during the working day, in the car or on the sofa have a real carry-over into the way you run.

Most of us spend too much of the day sitting down (I’m sitting down writing this!), shoulders rounded forwards and hips flexed. Through sustaining this type of position, we get short, tight hip-flexors and other anterior muscles and weak, under-active glutes and other posterior muscles.

This then becomes an issue when we try and run, with the body needing to maintain an erect posture and adequate hip extension. Instead, we become a product of what we posturally do most often and run in a semi flexed position – particularly at the hips.

Then, consider triathletes. Many of who suffer from all the desk-job related postural issues. We then jump on the bike for hours on end, which only goes to exacerbate the hip-flexor tightness which comes from excessive time spent in a sat down position.

In an effort to counter act the hip-flexor tightness, I get all my athletes and triathletes to perform the hip-flexor mobility exercise below before and after every session, in the gym, at the office… and generally whenever they don’t know what else to do during their day!

It’s all about working to undo the hip flexion pattern, and buy them back some range into extension.

Read this article for more information about running posture

3. Relax Your Shoulders

Tension in your shoulders, neck or upper back can inhibit your arm motion. You need your arms to provide balance, rhythm and power as you run.

As with your legs, the faster you go, the bigger the arm motion should be. Conversely, running slowly should require small, yet still active motions of the arms, swinging from the shoulder. The movement pattern doesn’t change, only the size of movement.

This will take some getting used to, but as you get fatigued keep your arms moving, as they help to keep the legs working at a steady rhythm.

4. Strengthen Your Glutes and Core

No  matter how hard you work on your running form and efficiency of foot contact, a serious limiting factor to your performance and ability to stay injury free is your core strength and ability to activate your gluteal muscles. These two key muscle groups play a huge role in providing stability around your lower trunk, pelvis and hips.

Weaknesses and imbalances around these areas can directly lead to knee, hip and back injuries, as well as running related problems with the lower leg.

Incorporate regular strength and stability exercises into your weekly routine to improve these key factors and your running will reap the benefits in the long term. Both in terms of injury prevention and improved performance.

Below is an example of a short core routine we use for a Pro Triathlete we work with, developed to compliment her running specifically.

A great exercise to start practicing on a regular basis is the Single Leg Squat as shown in the video below. Chrissie Wellington is a big fan of this particular exercise, tweeting:

“I will master the single leg squat without looking like a drunkard. Oh yes I will.”

@chrissiesmiles

Read the following articles for more information about core, glute and general strengthening exercises for runners:

Multiplanar Strength Exercises For Triathletes And Runners

10 Great Exercises To Build Running Strength

Medicine Ball Exercises For Runners

5. Don’t Bounce or Twist

Running is a linear motion, as you move forwards in a straight line. Although some of the constituent movements at individual joints involve rotation, your body shouldn’t be rotating from side to side. Any rotation counteracts the end goal of making forward progression. In fact it costs us energy to control and stabilise – a big inefficiency!

In the same way, your energy should be directed in traveling forwards not upwards. A slow rate of cadence and therefore over-stride (see above) often results in excessive upwards displacement or “bounce” within the stride.

For those running a marathon, for example, an extra one inch of bounce with each step (which doesn’t sound like much), will equate to one extra mile traveled upwards across the marathon distance… what a waste of effort.*

*Actual figures vary with stride length – but you get the picture!

6. Control Your Breathing

The rhythm with which you breathe when running should fit in with the overall rhythm that the rest of your body is working to. The ratios with with you inhale and exhale will most likely vary as your intensity of exercise varies. Getting your breathing right is integral to your running technique and should be practiced so that you can maintain your composure on race day as your concentration is elsewhere.

Read our article “How to breathe when running” for more information

The two clips below come courtesy of the guys at ttbikefit.com and were filmed at 300 frames per second to provide the smooth, slow motion playback.

The male athletes shown, Crowie, Dirk Bockel, Mike Aigroz, and Timo Bracht, were all filmed on the Queen K at mile 23 of the marathon.

The female athletes shown, Caroline Steffen, Leanda Cave and Chrissie Wellington, were all filmed on the Queen K at mile 13 of the marathon.

Leave Your Comments Below!

Rather than make another analysis video in the style of the our “Crowie vs Chris Lieto Running Analysis” blog post, I thought it might be fun this time to leave the discussion open and to discuss what we can all see in the comments section below.

Use the comments form below to tell us what you can see from the running techniques displayed in these videos, both positive and negative, and we’ll chip in with our coaching view points also.

“During my first year in Triathlon I raced well, and set myself out some serious goals to achieve in the future. However my training was sporadic and lacked focus so I was unlikely to achieve these easily… Until I took Neil on as my coach! Since then I now have bespoke training programmes, not one size fits all packages, and am working towards completion of Ironman UK this summer.

Thanks to Neil’s structured approach focussing on things that actually make a difference, my swimming has come on in leaps and bounds. I couldn’t swim crawl 12 months ago and I can now swim 400m in 7:50. My biking is coming on incredibly well, and I can feel an improvement on almost every ride. My running is beyond recognition and is as good as it’s ever been in my short time as a runner and Triathlete.

Without question paying for Neil to be my coach is the best decision I’ve made to date for progressing my Triathlon. If it wasn’t for this I wouldn’t be going into 2012 hoping to make massive steps forward and smashing PB’s across the board!”