In sprinting you need 3 things:
- Stride Frequency
- Stride Length
- Anearobic Endurance
For Stride Length the only exercise I can think of is step-ups. Are there any others?
07-17-2007, 03:19 PM #1
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07-17-2007, 04:29 PM #4
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07-17-2007, 04:31 PM #5
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07-17-2007, 05:52 PM #8
Lunges are key...they will strengthen as well as loosen up your hip flexors, allowing your stride to elongate and become more powerful. You can do them w/ weights when you lift legs to really strengthen the hip flexors and glutes, or before/after runs to loosen up and gradually stretch them out.
In addition, I recommend something we did in track called "claws" by my coach. Hard to describe, but basically, you kick your leg forward and "paw" the ground with your toe, driving your opposite arm at the same time, then continue with the other leg and arm. Basically, it's a grossly exaggerated running motion designed to lengthen your stride and improve your running technique. It feels incredibly odd at first, but after doing it several times, it becomes second nature. I always do it as a part of my pre-run warm-up.
07-17-2007, 06:01 PM #9
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07-17-2007, 06:07 PM #11
Stretch 30-45 minutes daily, stretch 15 minutes post workout, stretch hip flexors 5 times daily for 30 seconds.
High knee drills and other technique drills to teach your legs natural high knee lift. Do high knees for 60-70m to strengthen the hip flexors and develop strength endurance. Lunges as well.
Another two very important things are all around strength training and plyometrics in your program.
Bounding helps too.
BTW, step ups are for stride frequency.
Also as someone said running downhill will lengthen your strides, however may I mention that it screws your running form up if you don't already have very good sprint form and a good level of fitness.
Striding it out over distances helps your develop a proper stride and to maintain it when fatigued.
07-18-2007, 10:09 AM #12
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07-18-2007, 03:38 PM #16
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I'm going to have to agree with SD here...stride length should never be focused on during sprinting because it will increase naturally due to proper running form and getting stronger in the posterior chain. Lengthening your stride without getting stronger is actually going to slow you down because instead of your leg falling right under your center of gravity to help you move faster it will fall in front of you which is in essence a braking maneuver and not suitable for the Max Velocity phase of running.
07-18-2007, 11:41 PM #17
Looks like I will have to improve the posteir chain then. I do Straight leg deadlifts but now I guess I should take them more seriously. Usually I just do a set of 15, kind of like a recovery technique for me.
Fridays my running day so I'll be able to fix up a few things. I hope the change in running technique will improve my speed alot because I don't feel slow but my time is.