jogging and motivation thread

[WussRedXLi]

so based on your understanding, it's just the forward lean that help her propel from 6km to 4.15km pace?

How to apply this in practice:
• Don’t reach forward with the foot
• Let the foot drop closer to where your body is, not out in front
• Think about sending force into the ground, not pushing back <- means what ah?
• Keep the rhythm the same — let speed come from contact quality, not faster steps
• Stay tall through the torso; the angle should emerge naturally from motion

Think you can just check out this fella's vids. I learnt a lot from him.
Then after practice, will be neuromuscular memory.

If you dont have any big biomechanical issues, most "good habits" can be learned. But depending on your particular biomechanics, not all are applicable, and sometimes some aspects are highly dependent on things like the pace you are capable of.
For eg, this (slight) forward lean of 2-4 deg aspect that you are raising, it's pace dependent. There are also nuances like how it's generally beneficial for 4:00 or even faster runners, but it might be not benefical to shufflers that you see in really long distance running. Just observe how the general public run out there on PCNs and stadium track, can see both types. Being totally upright might be more energy conserving for some. Ultimately, we want to expend the least energy for the most distance/pace, shuffling is better for really slow paces. Do not lean excessively....it's generally more energy consuming.


Below : See how the forward lean at the ankle affects energy return/contact time etc. Do not lean from the pelvis.
And also the paw back thingy that you highlighted










Bonus :



You'd see differing amounts of fwd lean, sometimes it really depends on the personal biomechanics as people have different limb and torso lengths . Your body more or less would sort itself out.
These are extreme examples just for illustrations, dont copy anywhere near their style until you have done the necessary strengthening in those areas.

 

[WussRedXLi]

BTW, one thing about this forward lean, is that you'd need a certain degree of upper body posterior chain + core strength......particularly if you are doing long distance long duration and running decently fast. Not that you'd need a lot of it, but yes you still need to specifically train for it if you wanna maintain.

It's like one of those strength thingys like if you wanna hold a long aero / TT position the bike, you need triceps, traps, deltoids, serratus anterior, erector spinae, lats, neck muscles (upper traps) even........
Most regular cyclists (unless if they gym rats or into cali or similar) cannot do 1hr for this, maybe 20 mins also difficult.

edit - solution is : do your pull ups + dips?

 

[WussRedXLi]

Good to repost

S&C with Jakob

He does chin ups also.

Explosive eccentric - maybe placeabo, but i think it does help in some cases if you make any "explosive" sound when eccentric movement. Or the ubiquitous "shhhh" sound.


1. quarter rep squats 2 x 10 reps, weight i believe is 100kg (4 plates of 20 + bar which i assume is 20 as standard)
So that'd be about 1.5x BW, intermediate.
After which they added another 20kg for total of 120kg for 2nd set.
If convert to single leg squat (eg b stance split leg or bulgarian split squat), that'd be around 25kg as the median (range from 9 - 43kg)

Explosive eccentric, slow concentric

Preferably do the single leg variant, you'd be nicely surprised at how much asymmetry in strength between your left and right leg when you start training.

Anyway, i also dont do until quads parallel to the floor, it's 2 x small couch pillows on my chair that i use to gauge. So not very deep but it's a bit deeper than Jakob.

2, Weighted lunges, 2 x 6 reps. 20+5 each side + 20 bar = 70kg. Not very deep also, 1/2 depth
Explosive

3. Step ups, 2 x 6 reps. 70kg
Explosive

4. Romanian Deadlift 2 x 10 reps 70kg 1/2 rep
Explosive concentric, slow eccentric
Single leg variant i think 20kg more than sufficient if done explosively. I like to have control and less speed so 60kg for me.


6 chin ups, 8 reps for him. Another runner did 11 reps.

 

[WussRedXLi]

 

[rECKleSSfElla]

For anyone intererested, Li Ning SG retail store prices
Redhare 9U $190
Feidian 6E $275

Think all colorways available. From photos thought i really like this colorway

But when i saw the actual thing dont know why but i feel it looks like a UFO with rgb lights