   |
|
 |
||||||||||
|
Runners World Articles: Archives Easy Glider - Conserve energy with this simple trick Ever wish you could coast along every so often and take a breather, like a cyclist? In a sense, you can- once you learn a little trick I call "gliding." I learned about gliding the hard way when I lost a race to a couple of guys who used them. It was during a 10,000 meters in Minsk, Belarus, running against the USSR at the height of the Cold War. The last half of the race was a battle of strategy between two Soviets and me. On each curve, they took turns gliding. Mistaking this subtle easing of pace for weakness, I tried to pass the glider on most of the turns, burning up precious energy. With 200 meters to go, my repeated accelerations had taken their toll, and my opponents sprinted away. The good news is, it’s easy to master this technique. And once you do, you’ll run smoother, stronger, and longer automatically. What are gliders? Many of us incorporate gliders into our runs without even realizing it. When you run down a hill, using the momentum of the last few yards to relax while keeping the same speed for a few steps, you’re gliding. With practice you can stretch the distance of this glide, riding the wave of momentum farther and farther. You can even learn to adapt this technique to flat ground. Why do they work? Muscles fatigue more rapidly when you constantly run the same way, even at a slow pace. Gliding alternates the way your running muscles are used, giving them a chance to recharge. By making slight changes in stride, posture, and foot placement, you’ll use gravity and momentum while conserving energy. How do you do them? To glide, you must relax the leg muscles by slightly shortening your stride length. By running lightly and staying low to the ground (i.e. not "bouncing"), you’ll increase turnover while reducing effort. You’ll also slow down slightly, but practice will minimize this effect. Try gliding one or two days a week, for up to five to 10 steps at first. Over time, you should gradually increase your gliding distance. Learn to glide downhill first, then transfer your new skill to the flats. Downhill. Short downhills make gliding easy, because gravity is on your side. Fight the temptation to lengthen your stride and zoom down the hill; instead, shorten your stride a little and keep your feet close to the ground for control. As you respond to gravity by increasing your leg turnover, your speed will increase effortlessly and with little pounding. As the hills level off, keep your stride comfortably short so that the calf and hamstring muscles are relaxed. Use the momentum from the downhill to coast for five to 10 strides at first. Remember to keep your stride low and light. Flat. After a few downhill sessions, you’re ready to move on. First, build some momentum. After a slow mile warm-up, lean forward slightly, shorten your stride and pick up the turnover of your legs, gradually lengthening your stride to 5-K race form (fast but not all out). After 10 to 20 faster steps, relax and return to your body’s upright body posture. Now you’re ready to glide. As in coming off a hill, shorten your stride slightly, stay low to the ground, and quickly and lightly touch the ground with your feet, coasting for five to 10 strides. With practice you can double or even triple this distance. It may not seem like much, but these occasional shifts in speed can pay off in the latter stages of a run. Each time you use gliders to mix things up, you’re giving your legs a brief but sorely needed break. Gliding Form - Here's how to glide like a pro: * Shorten your stride slightly. Turnover should increase just a little or stay the same. * Run light. Pretend you're running on thin ice or eggshells. * Relax. Adjust your running effort so your calf and hamstring muscles are relatively loose. * Pay attention to your posture. Run with your body perpendicular to the horizonal. On a gradual downhill, lean forward slightly to gain momemtum. * Keep your feet close to the ground. By doing this, you don't have to push off as much with your legs.
From Runner's World, November 1999, p. 48
Home | Site
Map | Contact Us Copyright © 2003, JFG, Inc. |
Training Programs
Runners
World Archives