How to improve your running
Whether training for an Ironman or short course triathlon or simply looking to get faster over 5K or 10K, there are some important pieces of the running jigsaw we need to put in place, to become optimal. We will be looking to cover these in this “how to improve your running” series, over the coming weeks.
When looking at a checklist of ways to improve our running, strike rate for me is top of your list.
OPTIMAL RUNNING CADENCE (STRIKE RATE)
In this first article of the series, we look at running cadence or, as I like to refer to it, ‘strike rate’. Both terms refer to the number of steps (or strikes) you take per minute while running. It can be counted on both feet (i.e. 180 steps per minute), or one foot (i.e. 90spm).
The following videos show some of the best in action, either on the track or in triathlon:
Checking in with the best
If we look at the best middle-distance runners or triathletes in the world racing, whether male or female they will have a strike rate of around 98 steps per minute (one foot touching the ground per minute).
When we analyse elite runners concerning their strike rate (SR), it is important to do so while they are ‘racing’ and not pacing or being tactical on the track, or even switched off in a triathlon or you will see a slightly lower cadence from that seen when racing and in-form because when the athlete is not fit or strong again we will see lower SR. This way we can see and analyse the optimum strike rate. Of course, we will get the odd outlier, a very tall or short athlete with a slightly higher or lower cadence, but on average the best hit-and-hold 98!
The following videos show some of the best in action, either on the track or in triathlon:
Female:
https://www.youtube.com/watch?v=aKGfcIpaOn4
Male:
https://www.youtube.com/watch?v=C93qwVmBseE&t=334s
Triathletes:
https://www.youtube.com/watch?v=SBgzMgob5Gw
Age groupers
When we look at age-group athletes, some may have an SR of low 80s, some middle or front-of-pack athletes have up to and around 90+ steps per minute. It is worth asking: What are their injury rates like? Are they over-striding? What is their economy like? Do they oscillate side to side or up and down wasting valuable energy?
Even for this group of athletes working on a higher strike rate will reap the rewards of better economy and lower injury rates and more importantly, age group athletes report back to me that “they feel like a runner” once they up their strike rate.
Why is strike rate so important?
It all starts when we examine our alignment or kinetic chain;
A lower strike rate often means over-striding, that is when our foot is landing outside the ‘optimal strike zone’ and therefore not under our center of mass. As a result, we do not switch on or fire the correct muscle groups. Moreover, as we can see from those runners who ‘over-stride’, they can have a ‘pendulum’ running gate, where they are using primarily their quads and hip flexors to kick the leg forward.
As opposed to the optimal running gate which is more cyclic with the runner primarily using the glutes, hamstrings, and hip flexors. These are the biggest, most powerful muscles that can generate maximal forward propulsion/distance per step, making us faster and more economical.
Moreover, when striking within the optimal strike zone (under the center of mass), we can start tapping into the amazing elastic energy with which the human has been naturally gifted (more on this to follow in upcoming blog posts).
When you watch the above videos or look at the still photo below, you can see that coming from the higher strike rate is a greater stride length and the float or hang-time the runners generate is enormously impressive (poetry in motion).
Another impressive element comes from the higher SR when watching the elite runners, especially if you watch live when they are in group formation. Is how beautiful it looks, moreover how very little oscillation there is like you could put a cup of tea on their heads and not spill a drop!
Increasing your running strike rate
Most age-group runners can benefit from increasing their strike rate, either to reduce the risk of injury or improve their running economy.
Try calculating your strike rate by counting one foot hitting the ground for one minute when running at or around your race pace. Some GPS devices offer this reading automatically.
WHAT DID YOU GET?
One can start working on increasing the SR immediately; Try a session like running for 15 seconds (25 steps) - or 30-seconds (49/ 50 steps) say 10 x counting steps and trying to increase to start with, to get a feel for it.
Running with a running partner who already has a high SR and getting into sync with them works well, as this stops you thinking about what you are doing (thus tightening up) and utilizing the best learning sense, visualisation, like a metronome or if on your own using a metronome is also highly effective.
How long does it take?
It will take some time to get used to the higher cadence/ strike rate and initially it can feel like you are taking piddly little steps. It is important to understand this is not an easy fix; it can take a while (possibly up to 6 months) to develop the neural pathways to naturally hold a higher SR overextended endurance (5 – 10k). Importantly, as fatigue sets in your body will want to revert to old habits (lower SR). It is key at this point to mentally focus on something positive and SR is a perfect tool.
Similarly, in ironman running, we can lose focus at times and drift back to a lower cadence. What a great psychological tool, to have something so positive such as SR to focus on and help stay in the moment.
Expected improvements
Just this simple but effective change in your running will naturally start to strengthen your running muscles, tendons, fascia, and ligaments. This in return will increase your distance per step resulting in running faster and more economical running times.
Remember one of the biggest limiting factors in white endurance athletes is a lack of strength…
Until next time when I will take you through the ‘secret to running performance’…
JB