RunKeeper+Shared+Fitness+%7C+Running+Activity.

How to Use the Garmin 305 with Linux and the Acer Aspire One

I tried  several methods using various software and driver configurations. This was the only method that worked in the end. Other methods they are very complicated and don’t work reliably.

You need to use the latest way of communicating via libusb the usb library for Linux.

Depending upon the installer you will have to open a command terminal or use your system installer – this is the preferred way because dependencies are automatically resolved.

I used Yum and the command for that is:

yum install libusb

Here is what you might see in the terminal window. If so then you need not worry, you are already using libusb. All that remains is to tell your machine that it’s ok to “hot plug” it by creating a rule for it here:

sudo mousepad /etc/udev/rules.d/51-garmin.rules

Copy and paste this into the newly created file:

SYSFS{idVendor}==”091e”, SYSFS{idProduct}==”0003″, MODE=”666″

Save and restart. This should work with TurtleSport. I tried numerous others none of which worked. Please note that I used mousepad that comes with linpus but you can use whatever editor happens to be on your system. I use vi usually but some people find it a bit tricky to use when they are not used to it.

Now you need to download TurtleSport…

http://turtlesport.sourceforge.net/EN/home.html

Copy the file turtlesport-linux-0.1.12.tar into a convenient directory. I created one called /opt/turtle

Copy  the .tar file into it by typing the following command…

cp /tmp/turtlesport-linux-0.1.12.tar /opt/turtle

The /tmp directory just happens to be where my browser downloads files. You need to use whatever directory your downloads is set to.

To open the tar file make sure you have the terminal window open in the directory you need to be in by typing the following command:

cd /opt/turtle

Now you need to  ‘untar’ the file by entering the following command into the terminal window:

sudo tar -xvf turtlesport-linux-0.1.12.tar

You will see a list of files as above that have been uncompressed into the directory where the tarfile is.

Now to run the application. I plan to tidy this up and show how to put an icon on the desktop. For now I will simply show how you can start the application and upload your Garmin data.
Open up a terminal window if you need to and type:

cd /opt/turtle

then type:

ls

The ls command should show you the list of files you decompressed into the directory.

Now enter the following command to run the application…

./turtlesoft

Here is what it looks like in the terminal window…

Within a few seconds Turtlesport will run and you should see the nice user interface as shown below…

Now to upload some Garmin data. Plug in your cradle and Garmin 305 to the usb port on your machine. To star uploading you need to click the first green icon under the file menu on Turtlesoft to start the process as below…

After the upload has finished just click “Save” to save the data and it will appear. If you don’t see it, click the relevant date on the calendar to the left.

That is all for now because I am tired. I will post details on how to export a Training Centre (.tcx) file and upload it to GarminConnect where you can share it with the world if you so wish.

For now, maybe you could go and sign up for a free GarminConnect account?

This article was inspired by and uses some of the information contained in this forum here Thanks guys.

Is Running a Martial Art?

I Ran Yesterday…

Not that I am a stats geek or anything. I ran 5.12 miles in 00:41:07 @08:02 pace and 71%WHR (144bpm).

Here are the splits:

Split Summary

1. 1m – 10:07(10:07/m) – 123bpm avge – 144bpm max – 108cal Easy warm up.
2. 1m – 7:14(7:14/m) – 148bpm avge – 157bpm max – 120cal
3. 1m – 7:30(7:30/m) – 158bpm avge – 161bpm max – 119cal
4. 1m – 7:03(7:03/m) – 148bpm avge – 158bpm max – 118cal
5. 1m – 8:12(8:12/m) – 154bpm avge – 163bpm max – 119cal
6. 0.12m – 1:02(8:33/m) – 152bpm avge – 154bpm max – 15cal

Heart Rate Zone Summary

• HR Zone: 44-143bpm (Sub 70%): 30.7%
• HR Zone: 143-150bpm (71-75%): 22.3%
• HR Zone: 150-157bpm (76-80%): 21.2%
• HR Zone: 157-164bpm (81-85%): 25.9%

I seem to have worked a bit harder than usual and I think it’s down to running and thinking too much giving rise to tension. I set off in a field and ran through the woods nice and easily for the first mile but as soon as I reached the road my heart rate rose and I worked harder than I should have.

The hardest thing to do is relax, these statistics exemplify the problem of learning to run with more efficiency. Paradoxically to start with you over think things meaning that it isn’t fully logged into the subconscious. Tension resides in a cluttered mind.

I really enjoyed the run though which is something I suppose.

Consider this…

“Mushin (無心; Chinese wúxīn; English translation “no-mindedness”) is a mental state into which very highly trained martial artists are said to enter during combat. The term is shortened from mushin no shin (無心の心), a Zen expression meaning mind of no mind. That is, a mind not fixed or occupied by thought or emotion and thus open to everything. For the origin of the mushin concept, see Muga-mushin.

Mushin is achieved when a person feels no anger, fear or ego during combat. There is an absence of discursive thought and judgment, so the person is totally free to act and react towards an opponent without hesitation. At this point, a person relies not on what they think should be the next move, but what is felt intuitively. It is not a state of relaxed, near-sleepfulness, however. The mind could be said to be working at a very high speed, but with no intentions, plans or direction.

The legendary Zen master Takuan Sōhō said:[2]

The mind must always be in the state of ‘flowing,’ for when it stops anywhere that means the flow is interrupted and it is this interruption that is injurious to the well-being of the mind. In the case of the swordsman, it means death. When the swordsman stands against his opponent, he is not to think of the opponent, nor of himself, nor of his enemy’s sword movements. He just stands there with his sword which, forgetful of all technique, is ready only to follow the dictates of the subconscious. The man has effaced himself as the wielder of the sword. When he strikes, it is not the man but the sword in the hand of the man’s subconscious that strikes.

A martial artist would likely have to train for many years to be capable of mushin. This allows time for combinations of movements and exchanges of techniques to be practised repetitively many thousands of times, until they can be performed spontaneously, without conscious thought. If he is capable of truly listening to his teacher, however, he could attain this level in only a few years. Some masters believe that mushin is the state where a person finally understands the uselessness of techniques and becomes truly free to move. In fact, that person will no longer even consider themselves as “fighters” but merely living beings moving through space”*

*Source: http://en.wikipedia.org/wiki/Mushin

Moving intuitively, without fear, a feeling of effortless flow, at one with the movements. Admittedly in running we don’t learn or intend to inflict harm upon any opponent and really the moves are much less complicated – or are they?  We think of only one Pose in The Pose Method which in simple terms is called the mid-stance, the point at which our bodies are in perfect alignment and primed to take the next step or change of support from one leg to the other. This movement is repeated many thousands of times during a run. The movements in between each Pose stance are quite complicated when you think about it. Our brains must somehow  coordinate the movements by moving our legs to move in time with the ground almost, exquisitely timed to perfection the landing of each foot to minimise the braking effect and maximise the energy return given by recoil through muscle elasticity and ground reaction forces – the so called gratuitous forces Dr. Romanov talks about.

I think this is the problem we face in running. Many of us take it for-granted too much and don’t regard it as a skill that must be learned. I now believe that running properly in a way that will not injure you most definitely is a skill. It is a skill that must be learned with dedication and tenacity. One must practice drills and movements in order to program the subconscious mind such that eventually you simply run and the movements necessary that happen with millisecond precision happen intuitively without the runner having to think about it at all. The state of Mushin must be sought after and once achieved must be mastered. Perhaps it takes a lifetime for some people to get to this state? I do know that I am greatly enjoying the journey.

JonP on the Fetch forum summed it up a little more succinctly than I when he said “When you run “Feel everything, do nothing”.

Simple, Not Easy

A lot of people (myself included) at some point must think “I can’t be bothered will all The Science Bit, I just want to run, can’t I just run?”

The short answer is yes, of course.

If you just want to run and worry about the detail later then there is a way forward. If you run in the way described in this article then you will indeed be able to run in a much more efficient and much less injurious way.  However, there is as I have found out, very often a great disparity between what we think we are doing and what we are actually doing. It is all about perception. I would at the very least recommend that you spend an afternoon with a qualified coach who will be able to save you endless hours perhaps months of frustration and get you on the right track very quickly.

http://www.posetech.com/training/archives/000393.html

Skipping, I Love It

Tonight I didn’t run, instead I practiced some Pose drills and some rope skipping. iI am getting much better with my ankle strength, coordination and speed. For the first time tonight I managed to do the change of support quick enough to simulate running on the spot with Pose framing – pulling only with hamstrings and using recoil to get me airborne instead of pushing off. To start with it felt like very hard work until it started to click and I could relax more and more. Gradually the steps felt lighter and lighter,  everything felt much easier and less tense. Heidi could see that my left leg is the problem. I pull late with the left. Skipping like this is making me pull on time with my left. Gradually I am getting better and better.

Skipping is the way to get your body conditioned to run properly I believe. I can now move down the garden at about 180 cadence skipping with very good alignment. I need a big place to practice running with the skipping rope I think. That’s the next step.

Don’t take my word for it, listen to Debbie…

Endurophilia?

This article brought to my attention by Amy a runner I am following on Twitter.

http://www.guardian.co.uk/sport/blog/2009/may/21/endurophilia-marathon-triathlon-emma-john

What do you think about this? Are we all a bunch of masochistic nutcases? Is running really “mass masochism masquerading as sport” as Emma John puts it?

At first I thought it was a light hearted prod at runners. Then I read on and realised that Emma seemed to be very critical of people who are doing something that is very important to them. A lot of people put many months training into their marathon. Many run a marathon as their way of contributing to a worthy cause, many have lost relatives and run in their memory (as have I).  To make out that people like this are just out to prove something that isn’t worth bothering with is quite glib to say the least. Is Emma trying to say that the sport isn’t what it used to be because everyone who runs a marathon nowadays isn’t some super fit uber-elite athlete and we should all stop being silly and leave it to the professionals? I’m not sure what the point of the article was to be honest. I think that (especially in light of the fact our nation is one of the fattest and unfit) that people should be encouraged to get up off their backsides and get out there for the goodness of their health. Furthermore in these times of economic collapse do we not all have some social responsibility to do what we can to keep ourselves and our families fit thus relieving the burden on the much beleaguered and maligned National Health Service?

A lot of endurance sports but non more than running in my opinion are readily available and open to all people regardless of fitness, age or ability and that is the magic of it. Everyone gets out of running what they put in. Maybe that’s the proverbial nail hit squarely on the head right there? Maybe Emma should have a go and see what she thinks of running before she criticises the ones whose lives are much fitter, healthier and richer through to pulling on the running shoes?

Are You Pulling my Leg?

Looking around on the Posetech website tonight and I came across this page which I thought was really useful for beginners. It told me just about everything I did or have done since trying to run more efficiently. Read and absorb it because it may well save you lots of time and frustration.

http://www.posetech.com/training/archives/000193.html

No but I hope YOU are pulling your leg! This is a great article explaining the Pose “Pull”. Read it and understand why we cannot really consciously control pull unless we want to slow down!

http://www.posetech.com/training/archives/000194.html

I hope you find the links interesting and useful.

Just look at this man. Usain Bolt is a legend already. The running style is so fantastic, relaxed and flowing. Poetry in motion, absolutely, Bolt just makes the rest of the field look rather pedestrian. Consider this: Bolt doesn’t feel on top form and he delivers this!

Enjoy!

http://www.youtube.com/watch?v=5cIt7YqwQ3A

I ran today and it was an easy five miles but I was finding it hard to relax. I was still running with far too much tension – especially on the down hills.

Relaxing is the single most difficult thing to do. I read JonP’s post tonight and it made me think. It is the red button syndrome. If you think about it, you can’t stop yourself from doing it and you also build up tension in anticipation of doing it. Here is Jon’s post in answer to Robs’ question about scuffing the sides of the feet on landing…

“Robs, remember we just need to “weight” the ball of foot not go out and try and “get to” the ball of foot. Let your foot land and you will sense it is “weighted” correctly, but if you try and look for the ball of foot when you run, you will land ahead and have a greater chance of lateral landing and heel weighting. So there’s the paradox, to land perfectly on ball of foot, just let it happen and don’t try and get to the ball of foot. Make sense?”

And Jon’s thoughts about Bolt…

“Looks a very good BOF when I did a frame by frame on that video. Interestingly he seems to really shift his bodyweight quickly as he pulls his foot – maybe helps him to get into the next lean as he lands. His upper body is not held rigid at all – take note folks Also his arms and shoulders are very loose flowing.”

A lot of my quotes are taken from the Pose Running discusssion thread on Fetcheveryone.com if you keep wondering. Fetch is a great place to log your training and talk about running. It is also a place you can have a bit of a laugh and if you want to you can end up seeing other runners from all over the country at different races.

Here are some responses to Dipper(Mark) who posted a video of his recent efforts to improve his running style and asked for feed back. Although there is some improvement in overall style there are several trademark style errors made by everyone who starts trying to alter their style.

The main two problems are that you tend to run with a lot of tension which makes everything feel very difficult and you tend to try far too hard, trying to control everything and make the running happen rather than letting it.

To put things into context here are Mark’s videos below…

This is one I took of him before he tried to change his style…

And this is the one taken after a week or two of trying to alter style for the better…

On the face of it some changes in the right direction although still with the same thought processes which immediately translate to the running style. I did eactly the same. A step in the right direction is landing with bent knee, this alone will reduce chances of injury. There is a slight K-bend which can be fixed by projecting hips forward slightly – easiest way of doing this is by standing with tall body and bent knees. Look i the mirror and watch the hips level (belt of trousers) as you bend the knees. Stand side on to mirror. MMake sure you walk, drill and run like this. It will feel odd until you are used to it. Don’t bend them too much though!

Here are some comments on the video which I believe are helpful to anyone trying to get into changing their style.

AA:

“Watched your newer ‘improved’ one frame by frame. Why it feels like you’re slamming down is because you actually are. Your legs aren’t going in a cyclic motion on their own and instead you’re actively landing, this is primarily from your overkill attempt to control the pull and rest of the muscle tension you have going on there. You are landing a tad ahead too which goes hand in hand with the aforementioned.

The only thing you should feel you’re doing is a small quickfire pull directly upwards, enough to get the foot off the ground and nothing more. The perception of the pull is exactly the same as if standing in place and just pulling your ankle straight up primarily with the hamstring. Just a quick pop, that’s all there is to it.

ROM comes at a higher speed but is of no concern to you, as said it happens with speed not by your additional efforts.”

Cabletow:

“Dipper

You are there or nearly there with what you say.

There is a fundamental thing you are missing though – you still see running as an active process – something you have to do rather than something that can just happen – running is muscular for you. Rather than just a lean

Read all the above posts about low amplitude change of support – gentle running on the spot and then close your etyesd – lean BACKwards – yes BACK wards and see what happens – you start to move backwards – actually quite fast - lean sideways – yes you move sideways.

Now – keeping your eyes closed forwards – can you feel how it changes – you suddenly want to push – Why?

Just lean forwards the same a backwards – your pace will pick up as you lean – focus entirely on pinging the foot up under you – not lifting it behind you (as you are when running)

Look at Jon’s wolf video – when he trots he just pings the foot up under him that is all.”

 

Here is are a couple of videos showing how wolves move. They walk just the same as they run with high cadence, picking their feet up as soon as their centre of gravity has gone over their foot. This is how to run in a relaxed and extremely energy efficient manner.

Me:

“Yes the message to all newcomers to Pose and efficient running is that you don’t MAKE running happen, you just LET it happen. When you realise that then you will find out what running really feels like – I was shocked the difference was so marked. That being said, it doesn’t mean like AA said you will become a legend over night, you will still make mistakes – look at me, read my blog, learn from MY mistakes if that helps.”

You’ve all seen this before but this is an example of MAKING running happen and being very tense about it…

 

MJB:

“Dipper, Had a look at both vids and it looks like you have added an active pull on top of your old style resulting in the foot coming up towards the bum. As a result of the speed you are running you have to actively swing it back to the ground. In effect the pull is coming too late in the cycle since you are pulling when you think you need to pull rather than when you are starting to reduce bodyweight on the ball of foot. I would suggest you need to get a feeling for bodyweight by doing the types of running drill CT has mentioned, together with the Pose stance, and totally forget about the pull when running. I would also suggest that you need to get your hips further forward, by a small amount, to help sort out your alignment and RELAX.”

 

The message for today is relax and when you run try not to think about running. Trust in doing the drills and that they will re program your subconscious so you will make the correct movements when you run. If you try to control the way you run while you run then you will slow everything down and running will feel very much like hard work!

 

I ran today for the first time in ten days and I loved it. I felt like a dog that had been let off the leash for the first time. I ran with Heidi (my wife) and Pauline a friend of ours. It was a mainly off road run where i just tried to stay relaxed and keep my form good through out. I think I managed that.

I was very pleased to feel like I have lost very little if any fitness over the ten day lay off. If anything I feel energised no doubt with the good rest. I think I will start itroducing rest breaks like these and try to not be so obsessive about running every day. I love running but I need to keep it under control.

The left second metatarsal grumbled a little while I ran but I now have a feeling that the run didn’t make it feel any worse at all which has to be a good thing. I had no pain from the peroneal tendon which pleased me greatly because that was a major concern only two days ago. Fingers crossed it is settling down nicely.

As I ran I tried (and succeeded I hope) to to the following:

Relax.

Start running very lightly on the spot with quick cadence and change of support.

Using my bodyweight I ran to each side and backwards a few times during the run when I stopped to do some light drilling.

Then I just let the running happen forwards, I didn’t bound forwards liek a kangeroo or run by pushing at all, I simpley let my bodyweight take me. As I relaxed into it I tried to make sure i was making very quick light pulls with a light bouncy feeling. I also tried to make sure the bounce wasn’t me tensing my ankles to get it. I let my heels touch the ground shortly after landing many times but it didn’t matter because I was already over support and falling into the next change of support. The feeling was one of quite low intensity running.

I ran on my own along the river in front of Chatsworth House and then we all continued on up towards the Hunting Tower and up through the woods. It was steep and all I did was relax it it, shorten my stride (it happened on its own really), maintain a quick pull, COS and cadence and I got up the hills quite easily.

All in all a lovely run – even over the moors in the torrentil horizontal rain and galeforce winds. Loved it!

The left second metatarsal grumbled a little while I ran but I now have a feeling that the run didn’t make it feel any worse at all which has to be a good thing. I had no pain from the peroneal tendon which pleased me greatly because that was a major concern only two days ago. Fingers crossed it is settling down nicely.

As I ran I tried (and succeeded I hope) to to the following:

1. Relax.
2. Start running very lightly on the spot with quick cadence and change of support.
3. Using my bodyweight I ran to each side and backwards a few times during the run when I stopped to do some light drilling.

 

 

Then I just let the running happen forwards, I didn’t bound forwards like a kangeroo or run by pushing at all, I simply let my bodyweight take me. As I relaxed into it I tried to make

 sure I was making very quick light pulls with a light bouncy feeling. I also tried to make sure the bounce wasn’t me tensing my ankles to get it. I let my heels touch the ground shortly after landing many times but it didn’t matter because I was already over support and falling into the next change of support. The feeling was one of quite low intensity running.

Whenever I felt any tension in my lower legs or ankles I stopped, did NRG’s drills and off I went again.

I ran on my own along the river in front of Chatsworth House and then we all continued on up towards the Hunting Tower and up through the woods. It was steep and all I did was relax it it, shorten my stride (it happened on its own really), maintain a quick pull, COS and cadence and I got up the hills quite easily.

All in all a lovely run – even over the moors in the torrential horizontal rain and galeforce winds. Loved it!

The photos didn’t come out too well because I used my soaked iPhone!

As you probably know by now, I think a lot, especially with regard to running. I spend virtually all my waking hours thinking about it, and when not injured quite a lot of time running. I think one of largest problems to do with running is that most people don’t think of runing as a learned skill. We shall see as the results of the poll come in but I have a feeling that until people think about running in a similar fashion to skiing for instance then lots of people are going to keep on being injured and wondering why.

Too many people think of running as an innate ability and I really wish I had a quid for every time I heard people tell me they don’t think you can “force form” away from what you do naturally or that you have to make do with the running style “you were born with”. It is a very human and arrogant trait. We all think we are very good at what we do especially when we see some measure of success. If for example we have run a marathon in a reasonable time then most of us just think that our running form must be quite good? Well I ran a half marathon in 1:27 which isn’t too bad really but my form was lousy. So lousy in fact that it injured me badly enough to stop me running for some months.

Why is there this weirdness around running? People very quickly accept that you need to learn to ski otherwise you will hurt yourself very badly probably. People wouldn’t dream of jumping out of a plane with a parachute on without some instruction and most people have swimming lessons.

And what about us not being able to change? If I believed that then this blog wouldn’t exist and I would have stopped running because I would also have been convinced that running is simply bad for you.

Running badly is bad for you I hasten to point out. Before you decide that running form cannot be changed I recommend you have a look at this website and read this book (the one about running) in order to understand how our bodies work and how they are actually in a constant state of change. Our bodies constantly adapt to how we use them. This can be good and bad because we are just as good at learning bad ways of moving and becoming comfortable than we are at moving in a way that suits our biological machine and reduces the chances of injury.

I’m just a little tired of how people treat running almost with some sort of derision. Running is simple so it follows that there should be no problem with it. People who “have trouble with their running” are just “bad runners” or have “incurable biomechanical conditions” or just “haven’t got what it takes”.

I will not accept these opinions because they are the opninions of the ill-informed, naive or ignorant – in my opinion of course! I believe we can all run better and and by doing so we can all learn how to maximise our enjoyment of the sport and realise our potential whilst avoiding injury. Sure we aren’t all going to be world beaters but why should that stop us wanting to be the best that we can be for ourselves?

Shoes that Talk?

I have been thinking of what the majority of the population think of running as a skill. Does it require a lifetime of dedication in order to master it much like a martial art or can anyone do it? I know that to be honest up until a year ago I was convinced that  I was quite an expert runner and I had honed my technique over many miles of “serious” training. Do we need to be taught to run or do we all have enough natural ability to be able to get on with it and master it? It must be just like learing to ride a bike surely and we can all do that right?

It is natural for us to be a little blinkered about it especially when we have invested a lot of time and energy in running and it is so hard isn’t it? I thought it was really hard too and to start with that is what attracted me to the sport. It is only when one understands the more efficient way of running enough to experience it that you begin to realise that actually running is far easier and more pleasurable than you ever imagined. It is still a very high effort sport, don’t get me wrong!

Sitting here this morning I thought it would be interesting to see what the majority of runners think about this. Let’s have a poll! It gives me chance to play with the feature too as I haven’t used these polls yet.

 

 

I just thought I’d share this. I think it is a very interesting article and could be an invaluable tool for teachng runners about how they are actually running thus showing them the difference between perception and reality.

 Maybe a case of “Talking the Walk”?

Change of Support and Cadence

Here are a couple of topics I found of particular interest today when I wasn’t busy feeling sorry for myself since making the decision not to run for a while that is…

Firstly a cautionary note on “boinging” or more commonly known as using the recoil produced by ground reaction force and muscles elasticity.

AA said:

“I should emphasise again that the “boing” is never from any muscle tension or control, or from the actual movement of the foot going up, it is never forced. It is a direct result of muscle elasticity from the spring loading with potential energy from GRF, then on unweighting the energy is released again like a spring. It just happens, you can force it, but you can’t augment it, happens best at full relaxation.”

On a personal note, I can say I have forced this to my cost – you will injure yourself if you get it wrong!

Sharkie had some concerns on her Coach’s observations…

“Hmm well I’m trying to sort out what a running coach said to me the other night. I was running my third competitive 100 metres in 8 days (BIT of a mistake, combined as it was with a hideous 4, various relays, a 2 and a long jump…)

I was tired after PBing , and winning my race on the Monday, which might have altered my style a little. Anyway I was disappointed with my time but this coach said I was very quick off the line and for the first 30 metres, and that it was like my feet were moving too fast for the rest of me and I didn’t know what to do with myself. That I was almost falling over my feet.

He said it was a good thing, and I should try running over canes on the ground. He didn’t say mini hurdles or ladders (which I do anyway) so the canes thing seemed specific.

I thought it was interesting because I have been trying to fall forward more and move my feet faster. I think if anything usually overstride a BIT – altho I’m always BOF because I’m a sprinter. There’s a couple of pics of me running at the first of the three meets – they’re in the Pictures section with my profile thingy. Sorry, not sure how to do links?

So any clues as to what he really meant and what’s going on?”

AA’s response…

“I will say that legs going batsh*t doesn’t equate to speed, can simply be spinning your wheels for b*gger all additional effect. Difference between cadence and turnover.”

Sharkie then asked a very good question…

“What’s the difference between cadence and turnover then? Please.”

Cabletow sums up nicely…

“OK Sharkie I suspect what he was referring to was an increase range of verticle motion for the speed ou were going and this is due to a big calf push off you have got – mosttly evident in your first pic – What your coach is seeing is lots of activity for less forward movement and not seeing speed that ould be commensurate with the activity.

Your legs are spinning

you need to fall freely an rather than push you need to just

Pick your feet up quicker and tap the ground away underneath you rather than push yourself along the ground (which is what you are doing at present)

The same principle that AA was going on applies – pick your foot up under you – legs up under you think leg up up uop up and the down will sort itself out and push your solar plexus forward – (the bit just below the upside down V that your ribs make in your chest). Let your knees go forward (not up) to accommodate this

HTH Nice form though and you are looking good”.

Basically having good cadence (typically 180 and above) is seen as one of the characteristics of an efficient runner, However it has to be stressed that cadence is not an aim of running efficiently, it is a product of doing everything else right. With good cadence a runner can make the most of muscle elasticity that will return a little energy and make running a little easier and efficient.

A common mistake for beginner is to force cadence which will result in running inefficiency caused by increased tension and not changing support properly etc. It will throw everything else out basically and only serve to tire the runner.

Dr R illustrates the difference between changing support and cadence.

http://www.posetech.com/video/index.php/weblog/C15/P1/

Here I am experimenting – it was taken several months ago! The video id laughingly entitled “Fast Pose Run”. Erm, not quite, to be fair! I knew very little at that time…

As you can see, all this does is make running harder, not easier. Cadence will naturally get to a level consistent with the way the runner uses his or her bodyweight to move. Quite simply we need to get the foot off the ground and get into the next Pose (MidStance) as quickly and efficiently as possible. If we do that then everything else will fall into place.

I certainly didn’t truly understand the relationship between change of support and cadence until today. Thanks to all who contributed!