Is this a hack
just lean forward? No extra effort to get more performance huh?
Ultimately, dont get too worried about all the minor details, you can see from the above, it's really too much, it's not something that one can pick everything up in just 3-6 months . And if you try to put your mind to learn and force it coz of points A - Z listed, the more you cannot learn or just take longer to learn.....unless if you are really talented and have a gift for running and hence can "absorb" every points listed from A-Z.
Just do your strides, with a bit of short 40-60m sprints (if pro and strong and fast liao then extend to 75m). Hill sprints might lower injuries from sprinting to be lower too.
These do reinforce neuromuscular good form, or put it this way when you just jog you are just much more likely to learn bad form.
Also dont forget, you and others might have some wierd funny biomechanical quirks....we all have, just a matter of how much and how many only. Your body has a good ability to sort itself out tho , same thing with cycling.......so just do strides, do your strengthening to aid and that'd be about it. Your foot strikes etc all will more or less naturally sort itself out as it'll try to find the most comfortable and efficient way to run but it will take time. You'd also really need to aid that process with strengthening esp with faster running, cant stress that enough, even though it's unpopular with a fair number of runners....go google what are the standards needed for various muscles.
Able to properly lean forward and maintain for a good distance also depends heavily on you core strength, which acts as the stabilizer between your legs as the "force producer" and the upper parts being propelled forward. Might not seem intuitive but this becomes more and more important when you try to run fast and longer, also indirectly aiding overall RE etc.
Probably also why some folks cannot / find it difficult to run fast when they are sloppy, weak.
This also plays out in a similar manner in cycling. maybe to a much smaller degree ba.......but it's also foundational.
All these things do add up ultimately, quite foundational
ps. Try to run 2-3k first (if you have been doing long distances of 8-15k at slow 8-10 min paces and not solely/only being health focussed, really best to regress it down), or even fast intervals, build it up. When one is not strong enough (strength training) tries to gun so far, the fatigue just Fs things up and you'd never learn.
Strides reinforces and build good form via neuromuscular, and then good neuromuscular muscle memory from then on.......also difficult to kena very bad form liao. If you are still a NSmen as in young enough, there is really no reason why cannot run fast, even if BMI is high.
Wont take very long also, after which you can do longer distances and slower paces of your choosing to build up aerobic base.
But of coz this is if you are interested in running form and stuff, if you are just after aerobic base and duration rather than speed/efficiency, then probably anything is fine as long as you are not injured.
(official 3:00:01 rounded up next day to 3:00:02)
