Middle and long distance running

The structure of a middle and long-distance stride is similar to a sprint stride e.g. “grasping/pulling with the following velocity related changes/differences:

• Foot position at touchdown varies with the running pace.

• Free leg swings forwards with an open knee angle (the lower leg nearly parallel to the ground). -Full extension of the hip, knees, and feet in the drive phase, can be complete (e.g. = 7.1 – 7.9 m/s “middle distance”).Can be incomplete (e.g. 5.2 – 5.7 m/s / “long-distance” / marathon).
• Longer rear swing phase in comparison to high speed running (e.g. 9.5 – 10.4 m/sec “sprints”)
• Knee lift is lower.
• Arm movement is less pronounced with little or no elbow extension.

Velocity related running stride efficiency

Velocity (decrease) related changes: 

  Decrease of Stride length(SL) to a higher degree than decrease of stride frequency (SF) Smaller flight phase / support phase ratio

• Longer contact time
• Shorter flight phase

Lower knee lift •Smaller amplitude of arm swing •Greater smallest knee joint angle during swing phase

Velocity related Foot Placement

OBJECTIVE

To achieve efficient velocity related foot action.

TECHNICAL CHARACTERISTICS

• Middle (or even the ball) of the foot strikes first in shorter, faster races. (4)

The slower the speed

• First ground contact more to the rear at the outer edge of the foot (1-3)
• The foot rolls over and up to the tip of the shoe for takeoff. (5)
• Athlete touches the ground with the entire sole of his foot during mid-support phases
• Ground contact phases getting longer

Neuronal Variability

Level	Event	WR	WR	V(m/s)	t(30m)	t(30m)
		♀	♂		♀	♂
1	Marathon	02:15:25		5 2	6
			02:02:57	5 7		5
2	10 km	29:31.78		5 6	5
			26:17.53	6 3		5
3	800m	1:53.28		7 1	4
			1:40.91	7 9		4
4	400m	47.60		8 4	4
			43.18	9 3		3
5	100m	10.49		9 5	3
			9.58	10 4		3

5 segments of 30 m each with the velocity of  Sudden pace increase (initiated by increased arm-frequence)  “

• At cones
• acoustic signal by the coach
• competition simulation; “opponent” or athlete increases pace

Pulse Measurement

OBJECTIVES

• To measure the pulse rate to assist with correct loading in aerobic training.

TECHNICAL CHARACTERISTICS

• Pulse is located at the wrist or neck
• Index or middle finger are used for measuring, not the thumb
• Heartbeats are counted for 10 seconds. Multiplication by 6 gives the beats per minute (bpm)
• Pulse rate should be taken within the window of 15 seconds of the end of a load.

Continuous Run (CR)	Volume	Intensity PR (10”)
CR regenerative	15’ – 30’	20
Long Slow Distance (LSD)	90’ +++	20 – 23
CR medium pace	30’ – 60’	25
Fast CR	30’ – 45’	28