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How I shaved 2 mins off my 10k run time.

  • 24-08-2008 1:01pm
    #1
    Andrewf20
    Registered Users, Registered Users 2 Posts: 3,254 ✭✭✭


    Thought I would share this with folks in case some of you's are not aware of this thing I started doing. I know 2 runners and this was news to them as well, so here it goes:

    When jogging I found that when my foot contacts the ground, I get a greater speed from tensing my calf muscle by springing up onto my tippy toes. I feel myself launch forward more, without feeling more tired, however my calf muscles were very stiff until they got used to this regime. Ive put together a crappy picture which will hopefully illustrate clearly the new (2mins faster) and old way.

    Ive been doing this for the last 2 weeks and I havent had any problems so far.

    Thats is all.:)


Comments

  • #2
    christeb
    Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    Interesting...

    Do you mind me asking what your new 10k PB time is?


  • #3
    Andrewf20
    Registered Users, Registered Users 2 Posts: 3,254 ✭✭✭Andrewf20


    47mins. :(

    I usually do the 10k loop in the Pheonix park that I did for the Great Run Ireland on April 6th. Its a hilly course. I may start doing 4 laps of the 2.5km run course that was used for the Dublin City Duathlons on the 6th August etc. The fact its more flat may help again.


  • #4
    hunnymonster
    Registered Users, Registered Users 2 Posts: 5,365 ✭✭✭hunnymonster


    There is plenty written about the foot strike in relation to speed. Try http://www2.trainingbible.com/joesblog/2007/03/foot-strike-in-running.html for example.


  • #5
    --amadeus--
    Closed Accounts Posts: 5,095 ✭✭✭--amadeus--


    I'm not doubting your new technique but is it possible that the improvment may be coincidental?

    If I understand you correctly then you are citing this improvment off self timed training runs rather than in races. As you train you naturally get faster and a whole lot of factors can influence how fast or slow an individual run might be. Have you run comparative sessions using the "old" versus the "new" pushoff? I mean going out on teh same course one day and running it the old way then going out the next day and running - at the same HR - in the new way to see the size of differnce? That would give a clearer indication of any gains.

    Other than that I can see the logic - if I'm sprinting I'm up on my toes and pushing off aggressivly with each stride but that's a power stride rather than a distance stride and I'm not sure how economical it would be for longer distance.


  • #6
    Andrewf20
    Registered Users, Registered Users 2 Posts: 3,254 ✭✭✭Andrewf20


    I run the course roughly once a week and could never seem to beat 49mins over the last few weeks. I was always sitting in the 49 - 50 min timeframe. I did a 3 mile loop near home, and could never seem to beat 22-23mins. Then I applied this technique and I dropped comfortably into the 21min mark.

    Ive yet to try it in race conditions.


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