HIGH PERFORMANCE
A change of pace, part 2
by Tom Thekan/The Scugog Standard

This week’s column is a continuation of last week’s column - ‘A Change of Pace’ - which sets out a plan for shaving some time off your marathon, half marathon or even 5K or 10K. Check out the archives at www.thescugogstandard.ca if you missed it.
mPart I set out four steps to help teach your body a new running pace using a 400m track. Progression through those four steps may take weeks or even months. Just remember to be patient.
mRunning speed is a function of two elements: stride length and stride rate.
mBoth of these elements are governed by muscle strength, which helps to explain why running LONGER won’t help you run FASTER.
mTo run faster, the SPEED of muscle contraction and the FORCE of muscle contraction must increase. This is where strength training for distance runners comes in ... on the other three days a week.

1. Stairs. A simple way to increase leg strength.
-single steps for speed;
-two steps at a time for force, emphasize pushing with the back leg (can be done running or even just walking);
-three steps (very hard) for force, you really have to push with the back leg to get three steps. Don’t push on your quads with your hands!
mAlways WALK back down the steps. This is your recovery. And besides, it’s safer.
mWhen doing two or three steps, mark the steps with a strip of coloured tape. Counting steps while fatigued and moving fast is difficult. The Port Perry Fairgrounds grandstand has already been marked for your convenience.
2. Hill Sprints. Can be done as an alternative to stairs. Simple sprint up; walk down (recovery). Add one rep per week.
3. Plyometrics. Any skipping or bouncing activity that will add more ‘spring’ to your stride.
mSkipping rope FAST will do the trick.
mIf you’re not coordinated enough to skip rope, simple bounce on your toes for 50 reps then walk for two minutes. Repeat.
mOr just head out around the block skipping for 50m, then walk for two minutes.
mImprovise a half a dozen small hurdles (six inches) and perform a series of quick hops. This is an easy set-up for a basement or garage during a blizzard.
4. Yoga or flexibility session. Don’t underestimate the benefits of a 45-minute yoga class or flexibility session for improving your stride length or just for recovery.

mThe average marathon is 28,000 to 30,000 strides. Increasing your stride length by just two to three cm and your stride rate by 0.01 sec. could easily shave 10 minutes off your marathon time. Good luck!

mTom Thekan is a strength and conditioning coach.
mNever begin any exercise program without consulting your doctor.