Question:
Coach Adam, I think I might need some help on my form. Right now I am training to run my first half marathon with some friends in June and I just completed my first 10k under 56 minutes. My time was really good, I mentally zoned out until about mile 5 and then I started feelin strain on my front right knee cap, behind my left knee and my toes felt number (thats usual). I try to run pretty much on the balls of my feet so that my heel strike is light but its so hard to sustain that for distance that I end up just running completely flat footed which is the way that I walk too.
I am totally open to any recommendations or even if you have like clinics or something that you think might be helpful, I am all ears. I really want to do well in this race.
Thanks!
-T.C.
Answer:
Hi T.C.!
What half are you running in June? You're 10k time is pretty good for a first time. sub 9 pace is no joke. With good training you should be able to hold better than that pace for the half marathon in June (as long as the humidity doesn't come to bite).
There are so many factors that go into improving one's running that it is difficult to say what would be of most benefit to you. Everyone is different. However, the most improvement you can make when first starting out may not necessarily be form based, rather, it is training based.
How often are you running and for how long? How many days per week or miles per week are your running? Are you doing any kind of cross training or other exercise? You will find that you will vastly improve your running pace, and your endurance, and your feelings towards the ends of races when you begin to run more often and for longer periods of time during training. Most people can weasel the training out to get through a 5k or 10k. But when you are really looking to improve on the longer distances, your biggest training tool when beginning is improving your mileage and consistency. As you increase your mileage, and your training consistency, then your body will find its most basic running form (in other words, increase it's running efficiency).
How often are you running and for how long? How many days per week or miles per week are your running? Are you doing any kind of cross training or other exercise? You will find that you will vastly improve your running pace, and your endurance, and your feelings towards the ends of races when you begin to run more often and for longer periods of time during training. Most people can weasel the training out to get through a 5k or 10k. But when you are really looking to improve on the longer distances, your biggest training tool when beginning is improving your mileage and consistency. As you increase your mileage, and your training consistency, then your body will find its most basic running form (in other words, increase it's running efficiency).
As for form training and clinics. I do not do anything in that regard, though I do teach drills and exercises that will improve running efficiency for any type of runner. My experience with myself, other runners (especially those of a higher level), and work at running specialty stores, is that too much emphasis is being put on forefoot running form right now (this is largely partly because of the push for minimalist running and natural running). I have nothing against attempting to adjust form, or use light weight shoes (I train primarily in lightweight trainers and racing flats, and attempt to work mostly through a midfoot strike), but in order to get faster, and stronger, and gain more endurance, you have to train, and for the most part, that is where many of these form clinics fail.
If your goal is to learn a new way to strike the ground and attempt to do that for a half marathon, then there are plenty of people that will try to show you what they think is best. Some have even opened stores. But if your goal is to run a half marathon as fast as you can, then you have to focus on training first. When you learn basic running training principles, and know how to train, then adjusting your form may have its place. I know that this is probably contrary to most of what is being taught out there by the more popular books/magazines and such, but it is the "tried and true" method and it is what brings athletes to higher levels. It is like having a car that has perfect alignment and the coolest new tires, but no engine. If you have no engine, it doesn't matter what your form looks like. You can look the prettiest out on the road, but still run 9 minute miles. You don't have to have the newest minimalist trainer either to run faster and better. You do however, have to run and train, to run faster. Form training has its place and may be very effective for some, but you have to have the training behind it to make it worthwhile. Overall, you have to find out what works best for you.
Check out this video of the 2011 Boston Marathon. In it you will see Desi Davila, an American woman (wearing the yellow and red shirt), battling for the win. You will start to see her at around 1:45 into the video. You will also see a group of about 5 other women. If you watch closely, none of them have the same "form". Desi is sometimes described as looking like a "linebacker" type runner (even though she is like 5'2 and weighs about 100 pounds). These runners' forms are all different and changing. Heel striking, midfoot, forefoot. It all changes from where they are in the race and how tired they are. But, they are all fast because of their training.
I hope that this was helpful. I try to be as objective as I can when it comes to discussing this type of training. Too many people try to put it down, and too many people try to praise it like it is the greatest thing. All facets of training have their place and time. I try to teach people that you have to find what works best for you.
-Coach Adam
0 comments:
Post a Comment