w****1
发帖数: 4931 | 1 I truly feel that in order to run faster, just running more isn't enough.
For someone like me, 5'10, not particularly long legs, there is a
significant difference in the running form of sub 6:00 pace compared to over
6:40 pace. In order to go faster, it is not sufficient to maintain a "
marathon shuffle". You will end up having to shuffle your legs so fast that
it lowers the overall efficiency. It seems to be important to raise the knee
high toward the front, and kick the heels high in the back |
e*e
发帖数: 6808 | 2 所以以前跑步有练两样：
1，高抬腿和后蹬跑，练步幅
2，小踏步跑，练步频
我觉得你和xinran mm都想在中短距离提高的话，除了跑，还应该有dynamic drill的
workout |
w****1
发帖数: 4931 | 3 I use to do some plyometrics drills when I was more interested in basketball/football than running. Haven't
been doing that in a while.:) I'm planning to do uphill sprints for strenth/strides and downhill runs for step
frequency.
【在 e*e 的大作中提到】
: 所以以前跑步有练两样：
: 1，高抬腿和后蹬跑，练步幅
: 2，小踏步跑，练步频
: 我觉得你和xinran mm都想在中短距离提高的话，除了跑，还应该有dynamic drill的
: workout
|
e*e
发帖数: 6808 | 4 听起来很fun！
放狗才知道什么是“plyometrics”，呵呵
basketball/football than running. Haven't
strenth/strides and downhill runs for step
【在 w****1 的大作中提到】
: I use to do some plyometrics drills when I was more interested in basketball/football than running. Haven't
: been doing that in a while.:) I'm planning to do uphill sprints for strenth/strides and downhill runs for step
: frequency.
|
c*********n
发帖数: 2120 | 5 oh my god, you got 4:36 pace!
Great insight!
over
that
knee
【在 w****1 的大作中提到】
: I truly feel that in order to run faster, just running more isn't enough.
: For someone like me, 5'10, not particularly long legs, there is a
: significant difference in the running form of sub 6:00 pace compared to over
: 6:40 pace. In order to go faster, it is not sufficient to maintain a "
: marathon shuffle". You will end up having to shuffle your legs so fast that
: it lowers the overall efficiency. It seems to be important to raise the knee
: high toward the front, and kick the heels high in the back
|
w****1
发帖数: 4931 | 6 Yeah I can proudly claim that I matched Haile's marathon pace...for a couple
seconds.
【在 c*********n 的大作中提到】
: oh my god, you got 4:36 pace!
: Great insight!
:
: over
: that
: knee
|
m****i
发帖数: 1980 | 7 I suppose you have a really good knee!
"I'm planning to do uphill sprints for strenth/strides and downhill runs for
step "
basketball/football than running. Haven't
strenth/strides and downhill runs for step
【在 w****1 的大作中提到】
: I use to do some plyometrics drills when I was more interested in basketball/football than running. Haven't
: been doing that in a while.:) I'm planning to do uphill sprints for strenth/strides and downhill runs for step
: frequency.
|
e*e
发帖数: 6808 | 8 actually hill repeat is pretty fun.:)
it's ok to run uphill even when you feel really tired, but walk downhill if
you have concerns on your knees.
for
【在 m****i 的大作中提到】
: I suppose you have a really good knee!
: "I'm planning to do uphill sprints for strenth/strides and downhill runs for
: step "
:
: basketball/football than running. Haven't
: strenth/strides and downhill runs for step
|
c*******r
发帖数: 13580 | 9 I run up stairs and take the elevator down :)
if
【在 e*e 的大作中提到】
: actually hill repeat is pretty fun.:)
: it's ok to run uphill even when you feel really tired, but walk downhill if
: you have concerns on your knees.
:
: for
|
w********6
发帖数: 12977 | 10 short distance is just too tough for old men like me, admire.
you should target your 5k at below 16 min |
|
|
w****1
发帖数: 4931 | 11 One has to progress one step at a time. 18 min would be high enough a goal
for me right now. I'll be more than happy if in five years I could be
looking at 16 min.
【在 w********6 的大作中提到】
: short distance is just too tough for old men like me, admire.
: you should target your 5k at below 16 min
|
w****1
发帖数: 4931 | 12 In fact, I suffered a pretty bad knee injury last summer. But I have fully recovered and I believe I have learned how to run on hills. Afterall, running 50 hilly miles five weeks ago didn't bother my knees at all.
for
【在 m****i 的大作中提到】
: I suppose you have a really good knee!
: "I'm planning to do uphill sprints for strenth/strides and downhill runs for
: step "
:
: basketball/football than running. Haven't
: strenth/strides and downhill runs for step
|
x******9
发帖数: 1866 | 13 余认为高抬腿也是为了练步频的。
【在 e*e 的大作中提到】
: 所以以前跑步有练两样：
: 1，高抬腿和后蹬跑，练步幅
: 2，小踏步跑，练步频
: 我觉得你和xinran mm都想在中短距离提高的话，除了跑，还应该有dynamic drill的
: workout
|
e*e
发帖数: 6808 | 14 嗯，你说得对
我的步频一直不是问题，步幅一直是大大大大的问题
经常被指责为老太太碎碎跑，所以当年脑子里一直纠结在步幅上，呵呵
【在 x******9 的大作中提到】
: 余认为高抬腿也是为了练步频的。
|
x******9
发帖数: 1866 | 15 After all I thought this would happen naturally as long as you reduce rear
end mechanics by recovering your leg ealier when running at faster pace.
over
that
knee
【在 w****1 的大作中提到】
: I truly feel that in order to run faster, just running more isn't enough.
: For someone like me, 5'10, not particularly long legs, there is a
: significant difference in the running form of sub 6:00 pace compared to over
: 6:40 pace. In order to go faster, it is not sufficient to maintain a "
: marathon shuffle". You will end up having to shuffle your legs so fast that
: it lowers the overall efficiency. It seems to be important to raise the knee
: high toward the front, and kick the heels high in the back
|
x******9
发帖数: 1866 | 16 步幅相对小一点也不一定是坏事。记得当年在奥体中心看几运会的时候，马家军那帮丫
头们狂破世界纪录，步幅都不大，感觉就像一群小农赶集。
【在 e*e 的大作中提到】
: 嗯，你说得对
: 我的步频一直不是问题，步幅一直是大大大大的问题
: 经常被指责为老太太碎碎跑，所以当年脑子里一直纠结在步幅上，呵呵
|
e*e
发帖数: 6808 | 17 哈哈哈哈
相对吧
我要是能有人家那个步幅，早就梦里都笑醒了
【在 x******9 的大作中提到】
: 步幅相对小一点也不一定是坏事。记得当年在奥体中心看几运会的时候，马家军那帮丫
: 头们狂破世界纪录，步幅都不大，感觉就像一群小农赶集。
|
