I am trying to fix my form. My main problem is that I over stride. The cadence is suppose to be high 80s/low 90s per minute. What drills or exercises can I do to help my form, increase my turnover, and decrease my stride length?
I am trying to fix my form. My main problem is that I over stride. The cadence is suppose to be high 80s/low 90s per minute. What drills or exercises can I do to help my form, increase my turnover, and decrease my stride length?
I think that a principle source of overstriding is hips that are locked up and inflexible. When this is the case you have two choices to run faster: shuffle like a mad scurrying bug, or extend the lower leg too far forward resulting in a stiff, locked up or lumbering gait. Look at the top athletes and they have long flowing strides for the most part (especially in mid-distances) and this is because they EXTEND WITH THEIR HIP AND NOT WITH THEIR LEG. This results in a smoother stride, with good knee lift and leg return, running "tall" and relaxed.
I would suggest starting with hurdle drills to address the issue, along with proper stretching and concentrating on extending off the glute/hip with each stride, with the leg relaxed and flowing beneath your center rather than reaching out with your feet. Mid-foot striking is key in enabling this cycle to run smoothly.
Here's a blog on hurdle drills from Tim Bayley:
http://www.bayareatrackclub.com/blog/post/show/id/26-How-Hurdle-Drills-Are-Improving-My-Running-Form
Where can I find a video or website that will explain how to do the hurdle drills
I tried to increase my cadence by consciously counting my steps and hitting the 90 / minute range. I started outside and then moved to a treadmill where the pace was constant and I didn't have to worry about changes in elevation and so forth. I focused on this for about 2 months. Didn't help a bit. As soon as I quit counting I went back to a lower cadence. The above poster is probably right about tight hips. Maybe I will revisit the issue.
Does anyone else have any more advice???
Hills.
Yep. Key.
Also, strides every day. Easy runs are important but its important to reinforce the good mechanics of easy speed.
I have a speed training program, but it is not free. I could develop your speed easy. What is your e-mail, I wll talk with you today.
need help tooo wrote:
Does anyone else have any more advice???
Yes, forget about this stupid 180 strides per minute crap, and focus on a powerful stride.
asas wrote:
I am trying to fix my form. My main problem is that I over stride. The cadence is suppose to be high 80s/low 90s per minute. What drills or exercises can I do to help my form, increase my turnover, and decrease my stride length?
Are you running at 4:26 mile pace?
If so, then sure run at 160 to 180 spm.
Otherwise that would be stupid advice, and it is stupid advice anyway.
Do you walk at 180 spm when walking through a grocery store?
The slower your pace the lower the cadence.
The faster your pace the faster the cadence.
no ideas about exercises, but often if you focus on landing with your weight directly under your body, your stride will adjust
Who has told you to "fix your form"? If you are not injured, why change anything?
Having said that, I ran injured for twenty years, the problem was (I now know) overstriding, and I fixed it by getting rid of my shoes and running barefoot. Up to a marathon, on the road.
Try all the other suggestions here - counting your cadence, doing things to your hips - and when they do not work, if you are still injured, I hope you will give barefoot running a try.
I am talking about "barefoot," not "Vibrams." Good luck.
crazy idea wrote:
asas wrote:I am trying to fix my form. My main problem is that I over stride. The cadence is suppose to be high 80s/low 90s per minute. What drills or exercises can I do to help my form, increase my turnover, and decrease my stride length?
Are you running at 4:26 mile pace?
If so, then sure run at 160 to 180 spm.
Otherwise that would be stupid advice, and it is stupid advice anyway.
Do you walk at 180 spm when walking through a grocery store?
The slower your pace the lower the cadence.
The faster your pace the faster the cadence.
So if I jog at 8:00 pace at 180 spm, should I be running at 360 spm when I do speedwork at 4:00 pace?
Exactly 0% of elite runners have a cadence lower than 180.
Try running on a track barefoot and check your cadence. No way it"s lower than mid 170s.
OP ask if you want to hear more about cadence/stride frequency. I won"t cast pearls before swine.
Thats not youre main problem
sadfsadf wrote:
Exactly 0% of elite runners have a cadence lower than 180.
Wrong you idiot.
asas wrote:
I am trying to fix my form. My main problem is that I over stride. The cadence is suppose to be high 80s/low 90s per minute. What drills or exercises can I do to help my form, increase my turnover, and decrease my stride length?
Your stride is too long?
As long as Usain Bolt? David Rudisha? Alberto Juantorena?
0/10
joiwef wrote:
So if I jog at 8:00 pace at 180 spm, should I be running at 360 spm when I do speedwork at 4:00 pace?
You just go at 180 spm all the time, when shopping at the store, when jogging and when racing!
This is what I do!!
And I'm a Chit Runner!!!