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Scott B. ran: Great clinic. Check o...
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- 1 miles
- 00:10 time
- 08:54 pace
- 165 calories
Great clinic. Check out GFR online at:
We went over the 4 elements of GFR:
1. Posture: upright/tall, hips under you, slight bend in knees
2. Midfoot: run in place or jump up and down. On what part of your foot do you land? Midfoot (try running or jumping in place and landing on your heels...OUCH). More shock absorption landing midfoot.
3. Cadence: The ideal cadence for GFR is 180 steps per minute. He said most of us run at 145 to 150. With a metronome we tried running in place at 145. To me it feels really slow. But when he pushed it to 180 it felt fast...initially. He bumped it up to 190 then back to 180 and it felt pretty normal
4. Lean: Standing still lean slowly forward just to the point at which you can't hold your heels down. Then take off. That's the ideal lean to get gravity working in your favor.
We practiced these elements, then ran a couple laps around the track while he filmed us. Then we did some drills on the infield while barefoot to get a better feel for using the midfoot. It was great! He went over the videos with us individually. I seemed to have a good lean and decent midfoot strike, but need to work on cadence. One important thing to keep in mind is that you can run a 12 min pace at 180 spm or a 5 min pace at 180. The difference is the stride length achieved by the push-off power. Anyway, it was cool and I think they're going to post the video on a private youtube group. Happy running, all!