I’m struggling with getting the right balance between stride-lenght and stride-frequency. When I get it right top-speed feels like I’m being towed, however I’m still not consistent enough and often end up with to high a frequency.
Does anyone have any thoughts on how to improve consistency in this respect?
One cue/reminder I have found success with is: “make it look easy”, but of course, at the next practice I want to run even faster and you all know what happens then…
Have you ever considered attempting negative splits? Depending on the distance you’re running, let’s say 200 meters, split the run into sections and give a % intensity in each run getting faster and faster in each split. For instance,
First (1) 20: 50%
(2): 50% 40
(3): 60% 60
(4): 60% 80
(5): 70% 100
(6): 80% 120
(7): 80% 140
(8): 90% 160
(9): 95% 180
(10): 100% 200
Just relax and run, focus on one single aspect of improving and don’t overwhelm yourself. Similarly to the way you train in the weight room, don’t try to do everything at once. Doing 100 reps of power cleans would serve no benefit to a sprinter, so don’t forget about why you’re there: To improve. Don’t put too much on your plate. It sounds like you’re making things hard on yourself.
Always running at 100% has no doubt contributed to the problem. In fact, that is the problem. I can’t even tell myself to run at 95%!
A change of mentality is needed…
Arms…
I know, and concentrating on a more pronounced arm-action from the very first step has improved my running very much.
It is when I’m about to reach max-frequency that I sometimes forget myself, and consequently feel sort of “cramped” instead of “open” at top-speed.
But even then, I’m running better than before.
Practice makes perfect. You might benefit from taking a step back and drumming in the technique with sub max. runs until you can carry the technique up to stop speed. A session could consist of increasing sub max. sprints progressing only when your form is correct at each speed i.e.
2-3 or more if required @ 80%
2-3 " " " " @ 90%
2-3 " " " " @ 95%
2-3 " " " " @100% technique permitting.
Obviously if fatigue sets in before you get to the 100%'s stop.
Yes, that is what I should have done a long time ago.