So how do you train to reduce your ground contact time? Simple: You train to increase your stride power and leg stiffness and improve your biomechanics. The most basic way to add power to your stride is to regularly include some very fast running in your training. Once a week, after completing an easy run, do a set of short sprints—say, 6 x 60m at full speed. To minimize the risk of pulling a hamstring, do these sprints on a steep hill, if possible. Also include regular submaximal running in the 5K-1500m race pace range. At least once every 10 days, complete an interval run with at least 2 total miles of running in this pace range (e.g. 6 x 600m @ 3K race pace with 400m jogging recoveries). Studies have shown that plyometrics (jumping drills) and heavy weightlifting are effective ways to increase leg stiffness and, consequently, running economy. A little goes a long way. For example, in one study a regimen of 4 sets of 4 heavy half-squats performed 4 times per week produced big gains in running economy and time trial performance. A very efficient way to include some plyometrics in your training is to insert them within runs. For example, in the middle of a run, break stride and hop forward on one leg for 20 strides, then hop on the other leg. Gradually build up to 2 sets of 30 hops on each leg. (If you don’t like being laughed at, be sure no one’s around when you do this drill.)
Posted on: Sat, 30 Aug 2014 10:01:38 +0000
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