I can't BF slowly...

Andy Tomlin

Andy Tomlin

Barefooters
Oct 15, 2011
157
27
28
38
Newmarket, UK
#1
I just went out for another cheeky once-round-the-block, totally BF this time, and really tried to 100% concentrate on my form. I tend to twist my feet slightly if I push off at all and that results in some pretty gnarly blisters on the balls of my feet and a couple of my lower toes. So when I was running, I was thinking of all the stuff I need to do, particularly concentrating on lifting my legs with my quads and letting my feet whip up behind me, not to mention 3 steps a second etc. Anyway, the point of the story is that when I do all this shit, I end up flying along. I'd like to be able to run at anything between 5:00-6:00/km for training and particularly BF conditioning, but I was at around 4:30/km or lower :confused: This may sound awesome, but it's a pain, because I know I can't sustain that pace for 10km or more. If I slow myself down, I either drop to ~150 cadence or feel myself pushing off.

Any tips?
 
#3
moominmamma said:
Run on the spot at 180 cadence, then add a little forward lean from the ankles and allow yourself a little forward transit. Revert to running on the spot and repeat every time you discover your pace creeping too fast.

Miranda
Click to expand...
Dead right!
One of the major side-effects of Maffetone training is the opportunity to let our bodies tell us what works best and to let that technique become ingrained. You'll soon find that the twisting is a thing of the past.
 
#4
Not far how you run barefoot, but the longer you run (mileage) this problem of yours will be solved. I would go out and run a 10+ miler barefoot and see what happens. When I go and run a barefoot 15 miler or so, I will definitely slow my pace down, but I don't do the whole maffetone thing or wear a heart monitor.
 
#5
Andy,

Along with over thinking how you should be running....the problem you seem to be having is that the mechanics you are empoying don't work for every speed hence the reason you appear forced to drop your cadence. You could either except this change and run with it or you could opt for developing a constant cadence and a more fluctuating range of motion. What I do to avoid cadence drop at all speeds is make sure that I am lifting my feet rather than letting the drag or trail behind. Based on your description of raising your knees...this seems to be causing to much dragging for slower speeds. My best defense to avoid this problem has been via isolated leg drills for lifting feet in conjunction with hopping drills with short runs to ingrain cadence and technique.
 
#6
BF&Agile, I think my problem is that as a 185cm (6'1") guy, if I stick to 180spm, my stride feels tiny and I end up running on my tip toes. Are there any other tall guys/gals that feel like this?

I think I'll take your & moominmamas advice, and try some on-the-spot running/drills and see how it goes.
 
#7
Andy I'm 6' and my steps feel short...but that's ok. I started out barefoot and still run primarily barefoot 10 mos into this, so maybe that's why but my natural speed when I started (and now) for a long slow run is about 10:30-11:00/mile and my cadence is usually between 175-180, but today when I ran a fartlek run it was probably more around 190. So yes, my cadence is not immune to pace, but you can still be at 180 running slowly.
 
#8
moominmamma said:
Run on the spot at 180 cadence, then add a little forward lean from the ankles and allow yourself a little forward transit. Revert to running on the spot and repeat every time you discover your pace creeping too fast.

Miranda
Click to expand...
This is the best advice for you on cadence. Height should not affect your cadence one bit. Your body lean is what should control your speed while your cadence should stay the same. While running hills your stride should shorten although stay at a 180ish cadence while when flat your stride will probably elongate a bit. It does sound like you are over thinking things a bit which I did for a while and caused me to run up on my toes. The best thing I ever did was concentrate on relaxing and landing with my feet beneath me and not pushing off with my feet. The rest came once I got these things down. Cadence naturally picked up when I worked on these things. I also stopped worrying about speed which helped me learn the rest.
 
#9
Andy,

I agree with NickW, I don't think height is the problem. Learning how to relax your feet prior to landing and recovering the foot as your body moves over and off is the problem/challlenge. For me a combination of hopping drills, isolated leg/foot recovery drills and running help get me to my current level of skill. I am 5'8 and currently maintain a 198spm at as slow as 16mpm pace. It does take abit of trust and getting used to having very minimal spreading of legs. I understand how one might find it awkward until they get used to it. Good luck and keep us posted.
 
#10
Andy Tomlin said:
t as a 185cm (6'1") guy,.
Click to expand...

holy cow, you're right. I'm also exactly 185cm and have been thinking for years that I'm 6' 0"... I'm actually 6'1"!


Andy Tomlin said:
if I stick to 180spm, my stride feels tiny and I end up running on my tip toes. Are there any other tall guys/gals that feel like this?.
Click to expand...

well, as I said, I got the same specs as you ... but a turnover rate in the mid-190s, at pretty much any pace. And feels great!

Don't run on your toes...

Have you ever tried running with your arms? The basic idea is to pump the elbows to the rear and just relax the legs. Concentrate on the arms and pump them very quickly (while running, should add that). Keep the forward pace slow. Your legs will do what they're supposed to do... the heels should actually touch down, but all on their own. Try it, try to get it to work for you. If it doesn't work, I can add more detail and am thinking about putting up a video sometime demonstrating it.
 
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