Speaker: I am sure that by incorporating these techniques into your running, you will find that you could run faster with fewer injuries because -- so many of my athletes from beginner to professional.
Justin Thomas: I don’t have to train as much as I used to because I have gained efficiency in my running technique and as a result I can spend more time swimming and biking and recovering.
Carolyn Rice: I was always a decent runner but now I have become an efficient runner with a motor running, it’s kept me injury free which as an age group triathlete at 50 plus, injury prevention is huge.
Steven Duplinsky: As I said I worked with Tim, I don’t train many more hours a week but I got a lot faster and in my first attempt I won my first national championship and since then this year I one three more.
Margie Shapiro: I made huge step from being pretty decent locally to being second in the world in my first season at the World Championship with the fastest run, not only to the coaching but also the obviously running.
Speaker: In this section of the video we will explain the different aspects some efficient running technique and how you can not incorporate them into your running. Any instruction of efficient running technique should start off within analysis of where runners expend energy.
Speaker: Propulsion is the energy required to move a runner forward, this is the one source of energy expenditure that a runner wants to maximize. The more energy available for propulsion, the faster an athlete will run.
Vertical displacement refers to energy a runner expends to move his body upward during each tri. Obviously, moving up and down does not increase running speed, vertical displacement is wasted energy the runners need to minimize in order to run efficiently. One reason why a bicycle is such an efficient machine is that wheels provide a movement with zero vertical displacement, the rider centre of mass travels exactly parallel to the road, runners should seek to duplicate this as much as possible.
The energy cost of support is the energy required to hold the runner up, the energy cost of support follows the energy cost of vertical displacement closely, what goes up must come down. The more runner races his centre of mass for going stride cycle the harder he will hit the ground and the more energy required to catch the body’s weight at first ride.
The energy cost of acceleration is the power required to accelerate the body back to running speed after momentum is lost during each stride cycle. Most runners slow down and put stride breaking then must create forceful muscular contractions to speed backup. Efficient runners carry momentum from each stride cycle to the next requiring little energy for acceleration. As this graphic shows running speed fluctuates throughout each stride cycle, every runner literally slows sown and speeds backup with every step.
Average running speed as shown by this line can be increased in two ways, the first is to create more propulsion to accelerate to a higher speed, obviously, this requires more power and increases the energy expenditure. The other is to slow down or break less on each foot stride, this increases the average running speed without increasing energy expenditure, minimizing the energy cost of acceleration is a key to running more efficiently.
The energy cost of balance is the energy required to keep a runners mass over his support, the foot and leg. Efficient techniques keep a runners body position to optimally relative to his foot stride, well balanced runners require less energy to run fast. Runners spend a certain amount of energy just moving the arms and legs, efficient runners accomplish this in ways to minimize energy expenditure.
The energy represented in numbers two through six are sources of wasted energy, efficient techniques minimize each of these allowing the runner to spend more energy on propulsion and therefore run faster.
Speaker: With the referral understanding of where runners expend energy, we can now look at ways to minimize wasted energy. The first of those is
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