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Easy Run: Reduce Stride length or frequency? (Read 155 times)

stadjak


Interval Junkie --Nobby

    In the Nov issue of Running Times, Bob Otto, director of the Human Performance Lab at Adelphi University, says that "Although the ideal scenario [for an easy run] is to decrease one's stride frequency to run slower and maintain a similar biomechanical foot strike, we know that most people change their mechanics significantly and their stride frequency moderately."

     

    Many new-wave (fad?) techniques, such as "Chi" and "Natural Running" teach an increase in stride frequency, hitting an "ideal" of 180 steps per minute (90 each foot), regardless of pace.

     

    How should you modify your speed in an easy run?  More Length or Frequency?

     

    (Personally, I know I shorten my length considerably.  My frequency also reduces, but mostly my stride length.)

     

    I realize most people modify both, but for the sake of the poll, consider which is affected more.

    2021 Goals: 50mpw 'cause there's nothing else to do

    LedLincoln


    not bad for mile 25

      I almost voted both, but then thought what really contributes most to my speed in races or tempo runs is increasing the forward snap of my leg muscles. But it's past my bedtime, so don't expect much in the way of wisdom from me.


      Feeling the growl again

        In the Nov issue of Running Times, Bob Otto, director of the Human Performance Lab at Adelphi University, says that "Although the ideal scenario [for an easy run] is to decrease one's stride frequency to run slower and maintain a similar biomechanical foot strike, we know that most people change their mechanics significantly and their stride frequency moderately."

         

         

        Perhaps this is ideal if the acceleration of gravity were not a fixed constant of the physical universe.  A runner has some ability to vary their stride frequency (moderately, according to the individual in the quote), but slowing it down with length fixed it will require more "hang time", and the slower you're going the higher vertical displacement required to make it all happen.  So you start "bouncing" more.

         

        If your easy pace is say a minute per mile slower than tempo pace, you're not going to get there through decreased stride frequency alone.

        "If you want to be a bad a$s, then do what a bad a$s does.  There's your pep talk for today.  Go Run." -- Slo_Hand

         

        I am spaniel - Crusher of Treadmills

         

        runnerclay


        Consistently Slow

           

           

          If your easy pace is say a minute per mile slower than tempo pace, you're not going to get there through decreased stride frequency alone.

          + 1

          Run until the trail runs out.

           SCHEDULE 2016--

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          unsolicited chatter

          http://bkclay.blogspot.com/


          Walk-Jogger

            When I want to run slow and easy, I simply put less effort into the running, without intentionally reducing stride rate or frequency. I just work less hard. I suppose both factors are reduced somewhat in this process, but my stride frequency never gets much below 178, according to my Garmin. Striding slower than that feels awkward and inefficient to me.

            Retired &  Loving It


            Feeling the growl again

              When I want to run slow and easy, I simply put less effort into the running

               

              What?? Crazy talk.  It can't be that simple.  Big grin

              "If you want to be a bad a$s, then do what a bad a$s does.  There's your pep talk for today.  Go Run." -- Slo_Hand

               

              I am spaniel - Crusher of Treadmills

               

              WhoDatRunner


              Will Crew for Beer

                I don't pay a lot of attention to my cadence, so couldn't really tell you what's going on there. As a slow guy, my stride length definitely changes. You can see a significant change in knee lift as well as I go from easy to tempo to race paces.

                Rule number one of a gunfight, bring a gun. Rule number two of a gunfight, bring friends with guns.


                Feeling the growl again

                  In the Nov issue of Running Times, Bob Otto, director of the Human Performance Lab at Adelphi University, says that "Although the ideal scenario [for an easy run] is to decrease one's stride frequency to run slower and maintain a similar biomechanical foot strike, we know that most people change their mechanics significantly and their stride frequency moderately."

                   

                  The bolded comment has been bugging me all day.  Why is this ideal?  Based on what evidence?  Seems like saying we should only run on a treadmill so we do it exactly the same every time.  Yet we know alternating surfaces, running hills, and running trails makes one a stronger and more well-rounded runner.  I know my footstrike changes from easy pace to tempo pace.  So what?  Have a sprinter run at 8min pace and they won't run on their toes like when they race.

                  "If you want to be a bad a$s, then do what a bad a$s does.  There's your pep talk for today.  Go Run." -- Slo_Hand

                   

                  I am spaniel - Crusher of Treadmills

                   

                  stadjak


                  Interval Junkie --Nobby

                    I think that's a really good question.  Similarly, I've been wondering about how necessary core workouts are: during a run, don't we exercise the muscles that we use?  And if so, why is extra exercising necessary for muscles that are seeming getting under exercised -- why do we think they are under exercised?

                     

                    My theory is that core exercises are only necessary because other muscles get exhausted in hard workouts and then start falling back on things like core muscles to help out.  But these core muscles don't get enough exercise unless you've spent the normal muscles you use.  So, during 60% of your runs (easy runs), and probably 70% of your hard runs, you aren't really doing much for core.  Leaving it too weak when it gets the call.

                     

                    If you're not following: maybe Dr. Otto (a Bond villain for sure) believes that if 60% (your easy runs) of the time you are exercising muscles that are not the ones you depend on for races (because the biomechanics are slightly different), you're giving your race muscles short-shrift.  His claim seems to be: why not train the muscles you'll actually be using?

                     

                    I'm not defending his position -- just trying to read his mind.

                     

                    I don't think he's necessary advocating an extreme position here -- I'm sure a little variety would be a welcome addition.  It's just the 60% he's probably quibbling with.

                    2021 Goals: 50mpw 'cause there's nothing else to do

                    brianogilvie


                    Greetings, Earthlings!

                      I definitely reduce stride length for slower runs. I ran a lot in the 1990s, stopped, and then just got back into it after several years of cycling. I have no idea what my cadence was in the '90s, but these days it's consistently around 182-190 regardless of the speed of my runs. I suspect that it's faster than it used to be, and that the habit of cycling at a cadence of 85-95 rpm has carried over to running.

                        Many new-wave (fad?) techniques, such as "Chi" and "Natural Running" teach an increase in stride frequency, hitting an "ideal" of 180 steps per minute (90 each foot), regardless of pace.

                         

                        Chi? Natural Running?? C'mon, man!

                         

                        If you're gonna bring up this tired old comet topic at least give Dr. Jack credit.

                        Runners run


                        Feeling the growl again

                          I think that's a really good question.  Similarly, I've been wondering about how necessary core workouts are: during a run, don't we exercise the muscles that we use?  And if so, why is extra exercising necessary for muscles that are seeming getting under exercised -- why do we think they are under exercised?

                           

                           

                          Running eats muscles that aren't used enough.  You get a long of strong muscles from running and your neglected core is now out-of-balance with them and bad things happen.

                           

                          Same reason it's a good idea to strengthen your support muscles by trail running.  Just because your normal running doesn't keep them in shape, does not mean keeping them strong can't prevent you from getting injured when you DO have a need for that strength/support to be there.

                          "If you want to be a bad a$s, then do what a bad a$s does.  There's your pep talk for today.  Go Run." -- Slo_Hand

                           

                          I am spaniel - Crusher of Treadmills