Basic running techniques for HIIT?

[Victoria]

I've never been much of a runner, and am now doing HIIT running on the treadmill, which so far I like. I have no desire to take up running seriously, I just don't think I have the right body for it so it never really felt very fluid for me...more like a lumbering along.

I usually run about 6-7 mph at 2% and will adjust incline as I adapt. Are there any basic techniques anyone could offer? I noticed today I strike with my heels first, my arms seem to move in a slight diagonal movement across my torso rather than strictly front to back, my stride seems shorter rather than longer, but I don't have very long legs.

Does any of this matter for HIITs? Would attention to form make a big difference? Just wondering. Thanks!!!

[LisaS]

I'm not a runner either (see my log) but if the high intensity is intended to really be a sprint - I think a more natural stride for a sprint would be up on your toes/forefoot strike - but I'm not sure how any of that works on a dreadmill since it isn't a natural running motion. I'll be interested to see what the real runners say.

[Phaedrus49er]

A treadmill isn't very sprint-friendly, especially since it's not meant to be performed for more than, say, 30 seconds at a time. It's also really tough (for me, anyway) to forefoot strike on a treadmill, have decent sprint form, and safely be able to reach the treadmill controls when I'm ready to slow down. Plus, I can't run in a straight line on a treadmill. Weirdest thing.

These videos are pretty good at getting baseline sprint form and practice in place. This article also provides some basics for sprinting. I'm no expert, but I've had to go from zero running experience to endurance training and, most recently, sprint mechanics rehab.

And Victoria, if anyone DOESN'T have a runner's body, it's me, so don't let your body type discourage your attempts.

[RobLL]

My gym has an indoor track which I use for HIIT, I use treadmill for walking HIIT, one minute at 4.2 and 15 degrees, two minutes transition and slow time.

[UpNorth]

One quick fix for heel landing is to shorten up your stride. Try to land with your foot under your hip, don't reach with the front foot. However, many, many folks land heel first and so it isn't necessarily a problem, just don't over-reach. Developng a faster foot turnover is going to be easier then forcing a long stride. However, having said that, as you continue to run you'll find your natural stride. Just stick with it.

[Kevin Littler]

Hey V, nice to see you here.
Just like when you started NROL, running technique can be important given your history, but probably not as likely to aggravate things for you. How far across your body do your arms swing? By crossing the body too much you may cause too much twisting of the spine. If you look at the photos in the link Phaedrus put up, you will notice their arms pretty much in front, with minimal trunk rotation (except the last photo).

If you do look at changing technique, don't make huge jumps - changes in technique should be progressive, like any other change.

I'm with UpNorth on the stride length - better to focus on a shorter stride and faster turnover, so I wouldn't change this.

I have no desire to take up running seriously

Never say never!

[Phaedrus49er]

Originally Posted by Kevin Littler

Never say never!

Ain't THAT the truth? What happened to my one 5K per year? That was the plan when I started this whole shindig just over two years ago. Now? Twenty-ish frigging races this year

[Victoria]

Lisa, somehow I get the feeling...

Originally Posted by LisaS

dreadmill

...wasn't a typo!

Ph, I agree that it is kind of a pain to have to play with the controls so much with the HIITs. I'm just not comfortable running "outside" yet. The treadmill seems to be much more giving as far as impact on my back. Thanks for the links, very interesting.

Rob, no gym membership since I do my workouts in the ol' basement. I've done intervals on the tready in walk mode. It's challenging enough as long as the incline is pretty high. Maybe I'll revisit HIITs in walk mode when I need to mix things up.

UpNorth, landing heel first seems to be my natural inclination. And, I sure don't overreach. So, maybe it's not a concern at this point? Is rate of foot strike more a function of the speed at which you are running?

Kevin, hey to you too! I'll have to pay attention again to my arm swings next workout. I think it's only slight, and I haven't been having pain or discomfort of any kind so far. In fact, I feel pretty good when running HIITs. I just remember a high school coach (can't remember what sport) commenting on my arm swing. It sounds like something I should pay more attention to, though, considering my back.

Ok, ok...I'll never say never. At this rate, you all will be talking me into becoming a runner....ahhhhh!

[cdkrug]

Run the perimeter of a soccer field, or any old grassy place without too many weeds.

I hate running on pavement, but grass is fine, and a lot nicer than the treadmill.

[Kevin Littler]

Originally Posted by Phaedrus49er

Ain't THAT the truth? What happened to my one 5K per year? That was the plan when I started this whole shindig just over two years ago. Now? Twenty-ish frigging races this year

And we're glad for it Ben!

[Phaedrus49er]

Originally Posted by Kevin Littler

And we're glad for it Ben!

Um, thanks? You and the "pay no attention to that man behind the curtain" guy? Sucks that running and beer don't go together. Separately, that is, not as in the Little Rock(?) beer run (which I still want to try at some point).

[UpNorth]

Originally Posted by Victoria

Is rate of foot strike more a function of the speed at which you are running?

Yes, but it is also a matter of technique and that discussion is a whole can o' worms! However, don't worry about it, just do what feels comfortable. I mentioned the turnover to make the point that when you go faster (for the speed portion of HIIT) it will be easier on your joints to keep your strides short and increase your turnover than it will be to increase your stride length. Make sense?

[Victoria]

Yep, sure does! My natural stride seems to be on the shorter side anyway so I guess I probably don't need to worry about it. I'm also a bit nervous running any faster than 6.5 - 7 mph. I have these awful visions of tripping and flying off the back end. So, I figured I'd just increase incline when I need more challenge and not have to go much faster than I already am. I'll probably try some HIIT sprints outside when the next opportunity arises. Then I'll be able to really open up...

Thanks, UpNorth. BTW, I have vacationed in York for years. Long Sands, Short Sands and in between. One of my favorite places. Where abouts are you?

[Phaedrus49er]

Originally Posted by Victoria

I'm also a bit nervous running any faster than 6.5 - 7 mph. I have these awful visions of tripping and flying off the back end.

Adventures in treadmilling

[Victoria]

[UpNorth]

Originally Posted by Victoria

Thanks, UpNorth. BTW, I have vacationed in York for years. Long Sands, Short Sands and in between. One of my favorite places. Where abouts are you?

I'm on the south side of the harbor, the Western Point area. Wait until you see what they are doing with the old hotel on Short Sands. The head chef of Lockober (sp?) in Boston bought the building and is completely redoing it (the entire structure is stripped bare right now). Between that and the sale of the Wild Kingdom that area is going to change drastically in the next couple of years!

Give me a shout when you come up and we can meet for coffee -- or maybe a run

[Victoria]

Wow, those are some pretty big changes! Those places were pretty old, though, so change is good.

It would be a pleasure to meet you, coffee sounds good, a run on Long Sands...low tide...does sound cool, I just wouldn't last very long!!! But, I will definitely holler when I go up again.

BTW, I'm in my first 5k tonight with Julie, albeit walking. We'll see how it goes....