Run Economy and Spring Training: Six weeks to a PB in 2011
Are you a good swimmer, great biker but struggle on the run?
Are you a good swimmer, great biker but struggle on the run? Or perhaps you do well on the run, but still feel you can improve that leg of the race? Create time this spring to put some extra emphasis on your running skill and threshold development to see the results on the race course this summer.
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 long-limbed, thin bodies. The fastest runners have small calves and feet, along with narrow shoulders and hips. 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 have between five and eight percent body fat, while women range between 10 and 15 percent. Using a lightweight pair of shoes for faster runs also helps.
Some technical aspects to improve run economy are:
1.     Stride length: If you over stride, you put on the brakes because the foot strikes the ground in front of your centre of gravity, rather than directly below it.
2.     Run Cadence: Shoot for a run cadence which is, interestingly, very similar to cycling – 85 to 90 strides per minute is good for taller men when running at 10km run race pace. Smaller athletes should aim for 90 to 100 strides per minute. To figure out your cadence, count the number of footfalls on one leg for a minute.
3.     Move Forward: Don’t bounce. Efficient forward motion means keeping a your centre of mass low. Bouncing causes unnecessary vertical braking forces. Imagine running under a low ceiling. If you bounce too high you will bang your head.
4.     Arms play a role: Arms provide some rotational stability, but the movement must not be excessive. Keep elbows bent at approximately 90 degrees, and your arms should not swing across the vertical centre line of your torso.
5.     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 should be on recovery. Don’t exaggerate your 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 six week guide on the treadmill and track to kick start your running this spring.
TREADMILL RUNNING.
Most elite triathletes run on a treadmill as a staple in their run program at some point in the year. On the treadmill you control all variables: weather, temperature and running surface. Treadmills are also great tools and teachers. Treadmills give feedback like speed, pace and time, but the moving belt of a treadmill can also improve rhythm and cadence. The treadmill is perfect for training at half marathon or 10 km race pace.
Note, though, that using the treadmill for high-speed intervals can be tricky. Allow 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 percent 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 each in order to gain the benefits:
Week #1
- Warm up: 15 minutes on the treadmill at 1 percent grade.
- Strides: 6 x 15 seconds (45 seconds recovery) strides. Set treadmill at 10 to 20 seconds/mile faster than 10 km speed. Aim for high cadence (90) and relaxed, fast running.
- Main Set: 15 to 20 x 1:30 (1 min recovery) at 10 seconds per km faster than goal 10 km pace. 1 percent grade. Record heart rate at end of each interval, and the end of each recovery.
- Cool down: 15 minutes very light jogging on treadmill or outside.
Week #2
- Warm up: 15 minutes on the treadmill at 1 percent grade.
- Strides: 4 x 30 seconds (30 seconds recovery) strides. Set treadmill at goal 10 km speed. Count left or right foot for 30 seconds to calculate cadence. Aim for 90 and relaxed fast running.
- Main Set: 20 to 30 x 1 minute (1 minute recovery) at 10 seconds per km faster than goal 10k pace. 1 percent grade. Record HR at end of each interval and end of each recovery.
- Cool down: 15 minutes very light jogging on treadmill or outside.
Week #3
- Warm up: 15 minutes on the treadmill at 1 percent grade.
- Strides: 6 x 15 seconds (45 seconds recovery) strides. Set treadmill at 10 to 20 seconds/mile faster than 10 km pace. Aim for high cadence (90) and relaxed fast running.
- Main Set: 20-30 x 1 minute (30 seconds recovery) at 5 seconds per km faster than goal 10k pace. 1 percent grade. Record HR at end of each interval and end of each recovery.
- Cool down: 15 min very light jog on treadmill or outside.
Start with these three sessions, one per week, and then switch to the track.
Running at faster than 10 km pace is a good way to develop cadence, stride length, speed and anaerobic capacity. The track provides absolute pacing accuracy. Running very fast on the track is a little safer than the treadmill, too. 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. Here are a couple of short (but hard and fast) sessions that are great to accomplish just this.
Before starting, there are some important points to remember when performing track workouts:
- Do a 10- to 20-minute warm-up that builds slightly in intensity before the hard work, followed by some drills and 4 to 6 strides (70 m efforts at 90 percent 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, switch the direction of your running about half way through the workout. This helps balance the muscles as you run in circles and is good for injury prevention.
Week #4:
- 15 to 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 (an outdoor 400 m track) will be half sprinting and half active recovery. How hard do you sprint? As hard as you can while still being able to jog the second half and keep going for 15 to 25 minutes. Start at slightly faster than goal 5 km pace. 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:
A classic pyramid. In this workout the focus will be running the same pace for all the intervals, which will be 5 to 10 seconds per km faster than your goal 5 km run race goal time, or current fitness.
- 2 to 4 x 200 with 45 seconds rest
- 1 to 2 x 400 with 1:00 rest
- 1 to 2 x 800 with 2:00 rest
- 1 to 2 x 400 with 1:00 rest
- 2 to 4 x 200 with 45 seconds rest
Week #6:
This is a fantastic workout to develop the ability to maintain technique and speed at just above lactic threshold. Do this workout based on “best average” time – complete the 400s in the fastest time that you can maintain for all of them.
- 8-12 x 400 with double rest to work time (i.e. time = 90 secs, rest = 180 secs)
Keep work 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.
Visit www.LifeSportCoaching.com or write Coach@LifeSporCoaching.com for coaching enquiries