Dorsaflexing your foot for speed

likitisplit

http://www.runningplanet.com/training/dorsi-flex-for-running-economy.html

Haven't tried this yet, but want to once I acclimate to my new shoes.

timeasterday

Another thing I need to try! After our first good form running clinic I learned I have a lot to work on. I thought I had "good form" and wasn't heel striking, but the video doesn't lie! I'm still coming down on my heels but the good thing is my knees are bent when I do it. So much to keep track of (arms, forward lean, cadence, foot strike) I am going to work hard on cadence first and hopefully the rest will follow naturally.

likitisplit

I really liked those Bridge from 5k NHS podcasts. They have you run to a beat, anywhere from 150 BPM to 170. I also bought some more off iTunes that get you over 180. I attribute them to running at 160 now. Not that I'm an expert, but I agree with working on cadence first. It's harder to heel strike with a higher turnover.

When I did the assessment at Big Peach, we saw a midfoot strike on the left, a bit closer toward the heel on the right and a confirmation of my 160 spm estimation. My weak spot is my hips, and it's a biggie.

anne2605

Interesting article, thanks for sharing.