When i’m doing reps on the track (not full speed running - I havn’t progressed there yet) but just running things like 150’s at 400/800 pace, I think I may be overstriding. I try to run with long strides at 400/800 pace for energy efficiency, and I suppose I’m running ‘bouncy’ but I feel I may also be ‘reaching’ - but I can’t really tell. I’m concerned about injuring my hamstrings from overstriding. I’v done some searching on this sight, and found one or two useful bits of advice, but couldn’t find anything that can give you an insight about whether you are overstriding or not. Is it just a feeling or is there some test? Is it ok to run with a long reaching stride at 400/800m pace as long as you are running bouncy and not just dragging yourself along and then reaching excessively? And if you think I am overstriding how should I correct it? - just consciously thinking about smaller strides or changing other runing biomechanics? [it’s just that I can run at about 85% intenisty (400mish pace) whilst using long, bouncy strides, and keep up with other training partners who are running flat out or there abouts-and yet I feel so relaxed and smooth]
The very basis of sprinting is to move your CENTRE OF MASS down the track rather than moving your limbs. With this in mind perhaps you can gain a new and fuller understanding of the running action?
I think I understand what you mean, that it’s not the limb movement and looking to stride longer distances that will help sprinting but by propelling your COM down the track as quick as possible? But this way of running is comfortable and fast, and so then it is preferable for less then maximal instantaneous effort - 400m/800m - but however, i’m just worried about straining a hammy from overdoing the stride length and am unsure whether I am running in a manner that could increase the risk beyond the norm.
Simply put it doesn’t matter where your legs go. It only matters where your belly button goes. So striding out (kicking your feet in front of your rather than letting them naturally open up) won’t necessarily move your belly button any faster or further down the track than not striding out.
If you are worried about over striding but don’t know what if feels like then try to deliberately do it on an easy run and notice the difference. For me my foot contact tells me a lot. If i’m overstriding then I generally come down more on my toes. Have a play and see what you think.
y don’t u post some footage of urself running? it will make it alot easier 2 analyze and advise.
like arnie said post some footage would be great
a couple of years ago, i noticed i had short strides, and tried to increase my stride length by changing my mechanics. That just caused injury problems for me. I learned two things in that you have to run within your abilities and if you try to change your stride you will have a less efficient stride causing you to slow down even more. And to increase stride length you need to get stronger in the hips and hamstrings and as your power increases you will be able to push harder off the ground for each contact resulting in a longer stride without forcing it.
Certainly the amount of vertical force you can apply in the given time frame is related to stride length as is hip mobility. As I’ve written above it isn’t how far you can stretch your legs that counts!
I think Charlie has said somewhere that sorenesss behind and slightly above the knee on the hamstring is an indicator of overstriding.
Pointing the toe prior to GC can often cause overstriding - something which is very easy to do if you are ‘searching’ for long strides.
During an upright sprint cycle the leg action should feel as though you are ‘stepping down’ onto the track; the motion should feel primarily vertical - arms and legs.
If you feel as though you are ‘pulling back’ then this might suggest that you are indeed overstriding.
I have seen other coaches test for OS by having the athlete hold onto a support whilst standing on a grass/dirt surface and then cycling the leg in a sprint action. The athlete tries to cycle the leg as fast as possible, and the mark left on the ground by the cycling leg (relative to the stationary leg) is supposed to be an indicator of ground contact during sprinting.
Not sure how much merit that one has though. Hope that helps.
thanks for the replies, i’ll use some of the tools mentioned and see if I can figure it out.
I don’t have any means by which to post video footage sorry. Makes it hard
- I know.
Just increase your stride frequency, without running up and down “on the spot”, worked for me. Don’t get too technical, I mean, get the right technique but don’t beat yourself up about it.
When you’re in the game for long enough, you’ll FEEL when your running right.