Improve Your Stride Without Trying, by Matt Fitzgerald
23 October 2009
Branded running techniques such as Chi Running and the Pose method have become quite popular. But are they effective? Many runners who have read the books, watched the DVD’s and/or attended the clinics say they are, and no doubt they do yield results for some runners. But do they represent the best way to increase stride power and efficiency and to reduce the stride anomalies that cause injuries in most runners?
There is no scientific proof that this is the case. In fact, quite the opposite. For example, a 2005 study published in the Journal of Sports Sciences reported that the running economy of 16 high-level triathletes was actually reduced (meaning the athletes became less efficient) after 12 weeks of practicing the Pose running method.
Another study of the Pose method was performed at the University of Cape Town, South Africa a few years ago. Ross Tucker, PhD, who led the second phase of that study, has told me that it had to be halted because the Pose method was causing calf strains in many of the subjects (a common complain among Pose customers).
There is a newer theory of running biomechanics which holds that the stride is best improved unconsciously instead of consciously. It is well known that stride efficiency and power increase automatically through subconscious processes in response to different types of training. It is not known whether consciously manipulations of stride form can be beneficial, and if so, which specific changes are beneficial for which runners. Therefore your efforts to improve your stride should consist primarily if not entirely in training methods that stimulate “automatic” gains in power and efficiency.
Check out the full article to read more about four such training methods including the giant walking lunge, the hip flexor stretch, single-leg running, and steep hill sprints. You can also check out some of Matt Fitzgerald’s Books
3 Responses to “Improve Your Stride Without Trying, by Matt Fitzgerald”
October 24th, 2009 at 3:30 pm
Let’s say someone isn’t already a runner and wants to learn how to run, not for performance but just to be able to enjoy a run in the park a couple of times a week. I’m not a triathlete, I’m a 50 yr old guy who is a little overweight (5′9″ and 200 lbs) and has bad knees already but enjoys walking and wants to be able to run without hurting myself. When I do it myself and start increasing pace of distance, I find that my mechanics are terrible and I’m straining in the wrong places. So I’ve been looking at POSE and Chi Running and thinking that one of these methods might finally let me run enjoyably. Your article seems to suggest that these approaches might not be the best way, but it focuses on performance rather than adequacy and injury prevention, which is closer to my current goal. Do you have any additional thoughts relevant to older novices who just want to do it right?
November 6th, 2009 at 7:37 am
Update: I picked up a copy of “Brain Training” and it has a lot of interesting drills and concepts that I’m going to try. I’m still wondering how to best apply the concepts for an essentially non-runner who wants to try to do running safely for cross-training conditioning.
November 7th, 2009 at 8:20 am
Todd,
Thanks for your question. There’s only one way to start running, regardless of your age or goals: ease into it. I recommend that you begin by inserting very brief stretches (30 seconds) of very slow jogging into the walks you’re already doing. When you start feeling more comfortable, gradually begin to increase the duration and speed of those jogging periods. Be patient and take it one step at a time. Your stride will improve naturally. The drills can wait.
Matt