Progressive Running

Running Form Correction and High Intensity Training

Category: Coaching (Page 1 of 8)

2017-2018 Running Off-Season

Running season in Sydney pretty much terminates with Sydney Running Festival and in this year it was held on 17 September. The next large race is SMH Half Marathon in May 2018.

This means from now, September 2017, till May 2018 is the best time to look into your running technique. Most of recreational runners start with and mostly rely on shoes and methods of training for results whereas there is a missing step in this structure that by addressing it you can improve your mechanical efficiency by up to 50%.

Watch this video. I can help you understand and practice this technique in a few sessions.

3 x 1 hour private sessions, or 5 x 1 hour group sessions would cover all theories and drills.

Private Sessions for total amount of $150. 

Group Sessions for total amount of $75.

Please also fill out this form and I will be in touch with you soon.

One PB a year, keeps the doctor away

City2Surf 2017 was on Sunday 13 August with Harry Summers and Celia Sullohern winning men’s and women’s top spot on the podium. Congratulations to both. Harry Summers won the race last year too and came second in the one before that. He was injured this year and only had 6 weeks to prepare, and there you go, he made it!

Although this race is my favourite I took it easy this year because I had planned for improving my PB in half marathon earlier in May (and it went well) so I decided not to push for another one in the same year to avoid any chance of injuries. That is why I came up with the title of this blog post. Well, if I had Harry Summers’ super genes I might think differently! Anyway, I think I did ok at the race as I did not even expect to go sub 60min but I just made it in a few seconds better: http://live.tiktok.biz/results/view/city2surf/2017/00658

Back in 2012 when I was pushing hard to make good time at any race I ended up in growing a bone-spur right in the back of my right heel bone that still annoys me every time I run. Worst thing this bone-spur did back then was tears in the [right] Achilles tendon. It stopped me from running for 6 months which was depressing however there was an enlightenment for me from this injury. I used to run – and still do a lot – in extreme minimalist shoes like vibram five fingers. Back in time I was on this notion that running like a caveman must be injury free due to being completely natural. There is a misunderstanding in this approach and that is “not everyone knows how to run correctly efficiently”.

Please do not think I am going to say running in Vibram Five Fingers causes injury (from my last conversation with Harry Summers on this in June 2016, he did not agree with me). I still run in them and cannot recommend anything better for training. My point is something else. At running in cushioned and supportive shoes what is protected by shoes is your feet “locally”. What you may not see through is the magnitude of improper landing on the higher parts of your legs. Moreover, design of most of running shoes is based on the [true] statistics that most people “push off” the ground so that running shoes try to make it more comfortable and effective (monetizing the current trend). The alternative to this approach, and in fact the opposite view, is that pushing off the ground is not really right/efficient. The chance of injuries is higher when the runner pushes off the ground due to “unnecessary usage of muscles”. If you could do less to get the same result, would not you think it would be more efficient and less prone to injury?

The opposite approach, which is fully explained in Pose method of running, is to use gravitational torque as the only source of propulsion. What is left to manage would be to learn how to redirect forces to properly run within this framework. That is why running correctly efficiently is a skill.

One immediate noticeable difference you would experience once start running in Pose is you hardly get sore from your running workouts. Calf and quad soreness is usually caused with pushing off the ground. Not getting sore is a great benefit because otherwise you would have to slow down or postpone training for the soreness to go (safe approach). The other great benefit is the lower chance of injury (nothing can beat over-training though). It is more likely to get injured at training rather than the race day, comparing the amount of time spent and the distance taken at training with those of the actual race. That is how running in pose can keep you on the safe side during your training period, and besides it helps you save energy up to 20%.

It is not all about training

Cannot believe one year passed since I wrote this on SMH half marathon 2016: Getting subconscious mind under control talking about mind challenges I went through last year. I had it better under controlled, while observing what I was missing to get better at running the race next time.

As the followers of my facebook page should know I was aiming to improve my PB at this half marathon race to be sub 90 min and here you go I just made it:

Official site 1:29:17

and my own tracking with Garmin 910xt

I was stuck at 94min time at this race for the past two years that I picked it up and to name what made the change since last year to this one I would say:

  • Better application of Pose running on uphills and downhills (technique)
  • Better plan/program to follow that did not wear me out prior to the race

These days my post-race favourite conversation is that my lower legs are not sore at all. The only sore parts are quads which either inevitably get sore or that is the room to improve for next year. Soreness is caused by intensive eccentric contractions. Absorbing shock with knees at landing time can cause this, mainly at downhills. My anecdote on soreness is if an eccentric contraction is immediately followed by a concentric one the soreness is likely to be severe. For instance if you toe-push off the ground after landing, your calf muscles get too sore. If you do not push off, they may not even get sore. The reason my quads are sore is vertical push – adjusting height – happens automatically and quads have an important role in doing so. Besides, running up hills take certainly needs gaining heights and this race course is known for being hilly.

When I finished the race I joined the stand of the charity organisation that I support at this race: Running for Premature Babies. They have been extremely successful at attracting runners to join their charity (this year they had 500 runners) and managed to raise more than $300,000. At the stand I met a runner whose PB was 83min made in 2016 however although he had done the same amount of training he ended up in 86min this year. He wondered why and the only thing I had to say was, well, sometimes it is not all about training.

Again talking about the usual missing part of most recreational runners’ training program: techniques. Public understanding of running is not efficient for serious running. Here is where a particular way of running as a skill works much better than the second nature everyone knows about.

One funny thing happened after the race, I also wear a Garmin wearable, vivo smart, for heart rate and other activity tracking. I wore that during the race but when I got into the car to go back home it vibrated telling me “Move!”. Funny, but not a good news for the manufacturer, huh?!

Insights to Share

Taking a look at my own tracking reveals an interesting insight that am going to share with you here.

Very high heart rate at the beginning

Some people run the first half of the race faster than the second one. I am one of them. Not saying this is the best way of running a race. Maybe I have to revise this strategy going forward, I do not know and I have not made my mind about it. I fell off almost one KM in the second half of the race but maybe I had saved a lot of seconds by running fast in the first part so I could rest a bit in the hardest part? Anyway, let’s leave that for now. I should write something about it later once I have done my homework.

Running the first split of the course faster resulted in my heart rate to go higher than what I expected. It was surprising to see it reached 204 whereas my record of every Max heart rate test I had done before the race, or any hard speed training I had pushed myself in to my max effort, was that my Max HR is around 185 bpm. Going up by 19bpm only means I burned a lot of carbs during that part of the race which makes sense because I started feeling low energy from kilometer 10 where I started taking gels. That feeling low is due to low blood sugar that feeds the brain. Go find videos on Youtube of people who get dizzy from pushing too hard. Apparently it is a terrible thing because some say they really feel they were going to die!

Room for Improvement for 2018

Looking at my splits (per km) I fell off my goal pace at 7 splits, meaning if I can improve my hill running to maintain the same goal pace I should be able to shave another 2min off my PB.

I ran in zone 4 most of the time

If my Max HR is 204, given my resting HR is 55, my HR zones are:

Zone 1: 129-144 (50%-60% Max HR)

Zone 2: 144-159 (60%-70% Max HR)

Zone 3: 159-174 (70%-80% Max HR)

Zone 4: 174-189 (80%-90% Max HR)

Zone 5: 189-204 (90%-100% Max HR)

It is recommended to run races mostly in Zone 3. You can see at the end of the race that I am depleted of carbs my HR goes to highs of zone 3 and before that it is at the lows and highs of zone 4. Relying too much on burning carbs meaning I cannot do it  again without taking gels. Good or bad, I do not know. It is subjective.

Please note that I had a sugary toast in the morning and that is where the required carbs were sourced in the first half of the race, as well as the reserve of carbs in the muscles; the one that is fueled with the so-called carb loading before the race.

Hope you find this post useful. Please feel free to contact me on facebook or on my email: rez@progressiverunning.com for any question or discussion.

Page 1 of 8

Powered by WordPress & Theme by Anders Norén