Running Training By Owen Anderson
In the old world of running, we were taught that each-runner's form is a product of his/her unique anatomy and physiology and that therefore we should not try to change it. In the new world of PlanetOwen, we know that there is a best way to run for all distance runners, and that it involves mid-foot strikes, high cadences, low shank angles at impact with the ground, and very ample and powerful reversals of each leg's forward swing.
More on Running Form
What we have learned is that the best distance runners in the world all run in a similar way - with mid-foot strikes, cadences of 190-200, nearly zero foot angles at touchdown, shank angles at initial ground contact which are close to 6-7 degrees from vertical, and reversals of forward leg swing of ~ 75 percent. PlanetOwen is the only professional coaching service in the world that teaches these optimal form techniques.
Strength Training For Running
In order for strength training to be productive for distance runners, it must be specific to running, i. e., it must mimic the actual mechanics of running. This means that the strength work should be carried out on one leg at a time, not two, and that the movements of the strengthening activity must replicate a key part of the running gait cycle. Optimal running-specific strength training reduces the risk of injury, broadens step length (a key component of running speed), and enhances running economy (making quality speeds feel easier).
Speed Training for Running
When many runners conduct "speed training," they go to the track and complete intervals at their current 5-K race pace. This is not true speed training, since it is mere practice of a velocity that is already familiar to the runners. Speed work should advance maximal running speed with the careful use of higher-end running velocities and with the utilization of key drills that enhance propulsive forces during shorter ground-contact times, thus promoting power. As max speed rises, so do 5-K, 10-K, half-marathon, and marathon race velocities. There is no escaping our fundamental equation:
Running Speed = Step Length X Step Rate
Speed Training must work on both factors (step length and step rate).
Strength training for running