I'm 59 years old, and pretty quick for an old guy. My run all day pace is 8:00 miles, and I typically land in the top 5-10 finishers in my age group. As I've gotten older, I've modified my stride to shorter and faster steps. I'm also focused on keeping my hands lower than my elbows, and trying to keep my hands pointed forward as I stride…
I'm 59 years old, and pretty quick for an old guy. My run all day pace is 8:00 miles, and I typically land in the top 5-10 finishers in my age group. As I've gotten older, I've modified my stride to shorter and faster steps. I'm also focused on keeping my hands lower than my elbows, and trying to keep my hands pointed forward as I stride. The other thing I do is try to not bounce in my stride. I work on smoothly moving my feet forward. This transfers energy forward instead of upward. A great way to train for the smooth run is to read a book on a treadmill while running. It forces you to minimize the up and down of a poor stride.
Great observation, Bob! I always used to resist shorter quicker steps, thinking it would be more effort than longer steps... but it's NOT! Instead, I find during races, whenever I concentrate on quicker shorter forward-and-back steps, I spend the same energy but start passing more people. :) I can control (and limit) the up-and-down motion more effectively with shorter steps. My legs are working just as hard, but more energy is transfered to forward momentum.
Great ideas. I think I'll try reading next time I'm on the treadmill. I'm a slow runner, but I could try the not bouncing idea. I've seen runners keep their hands lower than their elbows, and I even do it sometimes, but I do it because my assumption is that the cumulative effect of holding the hands higher than the elbows is needless energy spent over 13 miles. Are you doing this for a reason other than this?
This directs the sweat pouring off of me onto the ground in front of me, and not on the people around me. (jk) It definitely decreases muscle strain in the shoulders and neck on the long runs.
I'm 59 years old, and pretty quick for an old guy. My run all day pace is 8:00 miles, and I typically land in the top 5-10 finishers in my age group. As I've gotten older, I've modified my stride to shorter and faster steps. I'm also focused on keeping my hands lower than my elbows, and trying to keep my hands pointed forward as I stride. The other thing I do is try to not bounce in my stride. I work on smoothly moving my feet forward. This transfers energy forward instead of upward. A great way to train for the smooth run is to read a book on a treadmill while running. It forces you to minimize the up and down of a poor stride.
Great observation, Bob! I always used to resist shorter quicker steps, thinking it would be more effort than longer steps... but it's NOT! Instead, I find during races, whenever I concentrate on quicker shorter forward-and-back steps, I spend the same energy but start passing more people. :) I can control (and limit) the up-and-down motion more effectively with shorter steps. My legs are working just as hard, but more energy is transfered to forward momentum.
I also read the shorter steps are better for the knees! Watched a YouTube video on this after a meniscus tear.
Great ideas. I think I'll try reading next time I'm on the treadmill. I'm a slow runner, but I could try the not bouncing idea. I've seen runners keep their hands lower than their elbows, and I even do it sometimes, but I do it because my assumption is that the cumulative effect of holding the hands higher than the elbows is needless energy spent over 13 miles. Are you doing this for a reason other than this?
This directs the sweat pouring off of me onto the ground in front of me, and not on the people around me. (jk) It definitely decreases muscle strain in the shoulders and neck on the long runs.
That's an excellent, excellent suggestion, Bob -- about reading on a treadmill. I'm going to try that this weekend.