MultiSport Canada Triathlon Series

Technical Running for Faster Running - from NRG Performance Training

Whether you’re new to this multisport thing, or you’re a seasoned Ironman veteran, each one of you could probably benefit from getting a little speedier on the run. Who doesn’t want to be faster?!

If you are racing the shorter distances, then absolute speed becomes critical to your race success, and you’ll likely find yourself doing traditional speed work that takes you to your threshold or over. If you are an endurance junkie, then you’ll probably do a bit more of the tempo type of running at a more moderate intensity.

For both of these athlete types, great benefits can be gained from, yes, doing the speed work, but also focusing on technique-based running, or at least throwing the following drills into the occasional run during your training week, or even into the warm up of your speed run:

Cadence Counts

As you are running, count one leg for 15 seconds, then multiply that number by 4 to get your cadence per minute. Aim for a consistent 88-90 strikes per minute as an ideal cadence. This type of leg turnover has been shown to be the most efficient in terms of energy efficiency. A slower cadence tends to see athletes with heavier footfalls and their feet being in contact with the ground for longer periods, increasing friction with the ground and thus a waste of energy

High Knee Running

During your warm up, spend a few strides exaggerating the lift of your knee at the front of your run leg cycle. Lean forward slightly, and aim to achieve forward rather than upward momentum, and a light footfall. You’ll notice that your cadence will immediately pick up. This drill has the same end goal of the cadence counts – to have your feet in contact with the ground for as short a period as possible

Strides

This can be done as part of your warm up, or even mid-run as a type of “fartlek” style of interval. After a period of normal running, do some 30 second intervals where you lengthen your stride slightly while still maintaining good form and a decent cadence. Push off your mid-foot to spring forward and land light on your feet. Your effort level will naturally increase slightly, but this should not be a sprint. This drill is excellent as a form reminder.

Hill Skipping (no, WITHOUT a rope!)

Do these as part of your hill workout warm up, or as a dedicated hill workout itself. After a light run to warm up, pick an easy to moderate hill and skip up it for 1-2 mins. Focus on swinging the arms in a relaxed but controlled manner, leaning forward into the hill slightly and driving forward (rather than up) with the lead leg. Both this and traditional hill workouts make us athletes stronger, which means we can be faster!

The bottom line is: never neglect your form. It’s easy to get caught up in slogging through those long or intense workouts for the sake of logging the time or intensity, but by focusing on form for a few minutes in each workout, or reminding yourself of it with the above drills, you can be more energy efficient and run longer. You will not only be a more technically sound runner, but you’ll end up running faster!

Now go get that pace bunny!

Deborah Moore is an Associate Coach with NRG Performance Training. Her favourite triathlon discipline is, in fact, running! You can reach her at Deborah@nrgpt.com

NRG Performance Training is a Toronto-based professional coaching services company specializing in endurance sports. Contact Nigel Gray at nigel@nrgpt.com or visit www.nrgpt.com.