I’m 57 and been running since 14. Now a triathlete, but still running twice a week. Anyway, I have always tracked my cadence and generally 180-184 depending on speed. This has NEVER changed. So I tried these drills for 5 minutes before my treadmill threshold intervals. I could not believe I was at 178 AND my heart rate was 2-3 beats lower than usual for this workout. Anyway, it felt different and I could feel the hammys engaging a bit more.
Thank you for not pawing the ground like some trick horse. This motion is to reduce the angular momentum on your swing leg for more efficiency, not to pull yourself forward like a tank tread, as so many YT videos proselytize.
Only detail is the relationship between pulls and arm and torso movement. Try diaconnecting the two consciously to see there is something big there, on a trigger and support basis
Heel to mid-foot directly below knee at the foot strike, push off with the forefoot. Ankle of the swing leg at least as high as the knee to reduce angular moment for more efficiency and avoid the "marathon shuffle". Forefoot striking is for sprints or stair-running.
![BOWKYLION - วิงวอน (ex-change) [Official MV]](http://i.ytimg.com/vi/cLdnZWDaO-w/mqdefault.jpg)
I’m 57 and been running since 14. Now a triathlete, but still running twice a week. Anyway, I have always tracked my cadence and generally 180-184 depending on speed. This has NEVER changed. So I tried these drills for 5 minutes before my treadmill threshold intervals. I could not believe I was at 178 AND my heart rate was 2-3 beats lower than usual for this workout. Anyway, it felt different and I could feel the hammys engaging a bit more.
Thank you for not pawing the ground like some trick horse. This motion is to reduce the angular momentum on your swing leg for more efficiency, not to pull yourself forward like a tank tread, as so many YT videos proselytize.
Only detail is the relationship between pulls and arm and torso movement. Try diaconnecting the two consciously to see there is something big there, on a trigger and support basis
Thank you for this! Would love some sprint drills too! What shoes are those on your feet??
They are the HOKA Speedgoat 5s 💙
Hello sir please make a video on how to put our feet properly in running what are the drill to improve our feet while runing
Did you watch the video?
Heel to mid-foot directly below knee at the foot strike, push off with the forefoot. Ankle of the swing leg at least as high as the knee to reduce angular moment for more efficiency and avoid the "marathon shuffle". Forefoot striking is for sprints or stair-running.
Will this drill help in sprinting for forming figure 4
Same motion, same principle.
mine is 155 at 9 min pace :(
That's absolutely fine. In time these figures will change as you build fitness and refine technique.
Hey Nate, properly attribute this to how this improves your running technique, and where it came from: Dr. Romanov with the Pose Method he discovered.
Well said.
You're funny. Never heard so much bull!!!!!!!
You're ignorant.