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overstriding

if it ain't broke, don't fix it

November 8, 2011 by Kristy 14 Comments

I get a lot of questions about gait, especially if I’m coaching in-person.  People will ask if I’m going to watch them run, tell them what they are doing wrong, and tell them how to run “correctly”.  My short answer is always no.  Of course, I can check their form to ensure their head is up, shoulders are relaxed, they aren’t bent forward, etc.   Checking footstrike and turnover?  That’s messing with Mother Nature.  Changing up simple things can have a disastrous domino effect.

So when people ask me my first question is “are you having problems”?  If yes, there is usually another cause of the problem (improper shoes, overtraining, increasing mileage too quickly) but if there’s no problem?  Follow these wise words, “if it ain’t broke, don’t fix it”.

Case and point:  me and my heel striking self.

image

I’m a classic heel striker.  Always have been.  Am I going to change?  Probably not…because I’ve been running this way for almost 11 years injury-free.  But, I have been making a conscious effort when I race or do speed work to use more of a midfoot strike to avoid overstriding. Also, heel striking will slow you down.

Until I read Born to Run I thought barefoot running was a little nutso.  But that book really opened my eyes to the science behind it.  Will I ever go sans shoes?  Probably not because….if it ain’t broke, don’t fix it 🙂  And I love my Brooks Adrenalines too much.  But if I was runner with chronic injuries (much like the author Chris McDougall), I would definitely give it a go.

Are you a heel, midfoot, or forefoot striker?  Have you ever permanently altered your gait?

Ever tried barefoot running or running in Vibrams?  

A 2-Week Hiatus

October 4, 2011 by Kristy 14 Comments

Yesterday marked the end of my 2-week running hiatus.  Odd, right?  Since my September was supposed to be filled with fun runs.

After the Philly RnR Half, which I foolishly raced the week after my marathon, my right hamstring was tight.  My legs were not ready for the final 3 miles at 10K pace but I got greedy.  I wanted another PR.  I was on a roll, right?

After the RnR Half, I could barely bend down to touch my right knee.  Normally I can touch my feet, and, on a good day, I can even do forehead to knee.  I knew I pissed off my hamstring big time.

My right hamstring gets tight after speed work, due to overstriding.   Once my pace drops to around 7:30, I lead heavily with my right foot, extended it way out in front of me, and heel strike like crazy.  A little foam rolling after speed work and I’m usually good to go.  But not this time, hence the 2-week break and lots of foam rolling, ice, and rest.

A little TLC went a long way since I was OK at Saturday’s 5K 🙂  Monday’s run was OK too…just some residual tightness but nothing like 2 weeks ago.  Yay!

The Philly Half is 6 weeks away and I need to get back to the track.  Since the tight hamstring only rears its ugly head at sub-8:00 pace, I’m hesitant to hit the track for speed work too soon.

What do I do when I don’t know what to do?  I make a plan…

  • continue to take it easy this week (no speed work)
  • go to yoga this week
  • get a massage (I really need someone to dig deep into my hamstring)
  • and, the BIG one…work on not overstriding.  Keep my feet underneath me (my center of gravity) and take quick, short strides.
This YouTube video illustrates overstriding perfectly (I find this completely fascinating).  I don’t think I’m as bad as runner #2…maybe more like runner #4.

Do you overstride?  Yes, no, maybe so?  I always have but it was never a problem for me until I started running faster.  Instead of increasing my leg turnover, I increase my stride length in order to pick up the pace.  Not good at all.  

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