The trail side appears to be better in a few ways coming off 7 steps.
I am going through this debate (7 v. 8) with an athlete a couple of years older and about the same height but, I would guess, not as strong. It is the building of strength that has become our focus and with that things are already starting to change, hence the debate (I am looking at this time next year…given the progression over the last 18 months).
Two of the things previous responses have touched on:
a)being too upright, too soon; the athlete I am working with had much changed for the better when he became fully aware of 1H at the 5th stride or later (partly to set up for the remaining flights at 3 stride rhythm) as opposed to head fully up at the first or second stride
b)changing from the touchdown at 1H being an important “control” to the touchdown at 3H in that I am less concerned about really short time to TD at 1H as opposed to being able to accelerate better off 1H, 2H and 3H and attempting to continue this pattern.
In a way (b) plays a big role since compared to years past the athlete I coach is more likely to be even with competitors instead of ahead as in the past at 1H TD (psychological factor) and this may cost a few races over 60mH indoors BUT overall I expect the 110mH times to be reduced (same range you refer to, low 14s, high 13s) as the acceleration skills after TD are already improving “unit times”. 7 steps to 1H will again put him ahead of competitors but by next year he will be that much stronger and other skills, acceleration, will have also improved.
The topic, 8 steps and 7 steps, to me, is long term. Good to very good “now” or truly superior in the future.
Participant