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Coach's Note from Lance Watson
Run Economy and Spring Training |
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| Mar 01, 2013 |
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Running fast starts with increasing run efficiency, or economy, which is a measure of how much (or little) oxygen a runner uses for a given, sub-maximal speed. There are some things we can't control, such as your general body type – we are not all born with thin, long-limbed bodies. The fastest runners have small calves and feet, and narrow shoulders and pelvis. But we can maximize what we do have, by working on technical efficiency, while improving diet for recovery and to reach optimal body composition. Most elite male triathletes are in the 5-8% body fat range, while the women are 10-15%. Getting into a light weight pair of shoes for faster runs also helps.
Some technical aspects to improve run economy are:
- Stride Length: If you are over striding, you are putting on the brakes. Braking occurs when the foot strikes the ground in front of your centre of gravity, rather than directly below it.
- Run Cadence: Shoot for a run cadence which is, interestingly, very similar to cycling. 85-90 strides per minute is good for taller men, when running at 10km run race pace. 90-100 is efficient for smaller athletes. Cadence can be quantified by counting footfall on one leg for 1 minute.
- Move Forward: Don't bounce. Efficient forward motion means keeping a low vertical oscillation of the centre of mass. Bouncing causes unnecessary vertical braking forces. Imagine running under a low ceiling. If you bounce to high you will bang your head.
- Arms Play a Role: Arms provide some rotational stability, but the movement must not be excessive. Keep elbows bent at approximately 90 degrees, and arm swing should not cross the vertical centre line of your torso.
- Relaxed Leg Recovery: A slightly bent leg requires less rotational torque and force to bring the leg through during the recovery phase of your run stride. The faster you run, the higher your heel lift on recovery. Don't exaggerate heel lift when running at slow speeds. The best triathlon runners have a low limber gate with a relaxed leg recovery.
Two of the best places to work on run economy are on the treadmill and at the track. Follow this 6 week guide on the treadmill and track to kick start your running.
TREADMILL RUNNING.
Most elite triathletes use treadmill running as a staple in their run program, at some point in the year. Find out why it's such a great tool to improve your run economy and speed. On the treadmill you can control all variables: weather, temperature and running surface. Treadmills are also great tools and teachers. Treadmills give feedback like speed, pace and time but an added benefit is that the moving belt of a treadmill can also improve rhythm and cadence like no other running surface. Get on a treadmill in front of a mirror and you can develop threshold while working on run economy.
The treadmill is perfect for training at half marathon or 10 kilometre run race pace. Assuming you have some decent base fitness, try a 10km race pace progression on the treadmill.
At first, note that using the treadmills for high speed intervals can be tricky. Allow for 10 seconds for the belt to increase speed, and then lower yourself onto the belt while running in the air, to 'catch' the belt with your feet. At the end of the interval, hold the rails and straddle the treadmill. For recovery intervals less than one minute, keep the treadmill at interval speed and stay on the sides or walk around the gym briefly. A 1% hill grade is a better simulation for road running as it forces you to toe-off rather than letting the belt do too much work for you, pulling your legs through.
Do these workouts only once per week and take a recovery day after in order to gain the benefits.
Week #1
- Warm Up: 15 minutes on the treadmill at 1% grade.
- Strides: 6 x 15 seconds (:45 seconds recovery) strides. Set treadmill at :10-:20 seconds/mile faster than 10k speed for strides. Aim for high cadence (90) and relaxed fast running.
- Main Set: 15-20 x 1:30 minutes (1 minute recovery) at 10 seconds per km faster than goal 10k pace. 1% grade. Record heart rate at end of each interval and the end of each recovery.
- Cool Down: 15 min very light jogging on treadmill or outside.
Week #2
- Warm Up: 15 minutes on the treadmill at 1% grade.
- Strides: 4 x 30 seconds (30 seconds) strides. Set treadmill at goal 10k speed for strides. Count Left of Right foot for 30 seconds. Calculate cadence. Aim for 90 and relaxed fast running.
- Main Set: 20-30 x 1 (1 minute) at 10 seconds per km faster than goal 10k pace. 1% grade. Record HR at end of each interval and end of each recovery.
- Cool Down: 15 min very light jogging on treadmill or outside.
Week #3
- Warm Up: 15 minutes on the treadmill at 1% grade.
- Strides: 6 x 15 seconds (:45 seconds recovery) strides. Set treadmill at :10-:20 seconds/mile faster than 10k speed for strides. Aim for high cadence (90) and relaxed fast running.
- Main Set: 20-30 x 1 minute (30 seconds) at 5 seconds per km faster than goal 10k pace. 1% grade. Record HR at end of each interval and end of each recovery.
- Cool Down: 15 min very light jogging on treadmill or outside.
Start with these three sessions, one per week, and then switch to the track.
TRACK RUNNING.
Running at faster than 10 kilometer pace is a good way to develop cadence and stride length, as well as speed and anaerobic capacity. The beauty of the track is the absolute accuracy with which it reports pace. Running very fast on the track is a little safer than the treadmill as well. Doing repeats over a standardized distance where you do not have to worry about footing is the best way to increase foot speed and raise your lactate tolerance levels. I will outline a couple of sessions that are great to accomplish just this. Remember, these sessions are short, but they are hard and fast.
Before starting, there are some important points to remember when performing track workouts:
- As with the treadmill, you should perform a 10-20 minute warm-up that builds slightly in intensity before the hard work, followed by some drills and 4-6 strides (70m efforts at 90% of your sprint speed) to get your muscles firing and ready for the effort to come. Cool down for 15 minutes as well.
- Whenever possible, try to switch the direction of your running about half way through the workout. This will help to balance the muscles as you run in circles, and is good for injury prevention.
Week #4:
- 15-25 minutes of continuous running, doing the 400m laps alternating 200 hard/200 easy
This workout is a continuous run. After a good warm up you will begin running 400s. Each lap of the track will be half sprinting and half active recovery. So, how hard do you sprint? Well, as hard as you can while still being able to jog the second half and to keep going for 15-25 minutes. Start at slightly faster than goal 5km run pace. Try and be consistent on the recovery jog as well. You might have the tendency to sprint too hard from the beginning so keep in mind how long you will be doing the set and pace accordingly.
Week #5:
- 2-4 x 200 with 45 seconds rest
- 1-2 x 400 with 1:00 rest
- 1-2 x 800 with 2:00 rest
- 1-2 x 400 with 1:00 rest
- 2-4 x 200 with 45 seconds rest
A classic pyramid. In this workout the focus will be running the same pace for all the intervals, which will be 5-10 seconds per kilometer faster than your goal 5 kilometer run race goal time, or current fitness.
Week #6:
- 8-12 x 400 with double rest to work time (i.e. time = 90secs, rest = 180secs)
This is a fantastic workout for developing the ability to maintain technique and speed at just above lactic threshold. You want to do this workout based on "best average" time. That means that you should be completing the 400s in the fastest time that you can maintain for all of them.
Keep working on economy, and follow the workouts above while listening to your body to see the results. Enjoy.
LifeSport head coach Lance Watson has coached a number of Ironman, Olympic and age-group champions. He enjoys coaching athletes of all abilities who are passionate about sport and personal excellence.
Contact us here for coaching enquiries or visit us at www.LifeSportCoaching.com
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