I have a problem with overstriding, it occurs at the last 100m of the 400. My legs start to reach and it causes a form disaster. I feel like i could run a lot faster if i didn't have this problem. I've also been reading past posts but all i found were real technical sounding solutions. I know that i need to improve my core strength, but my biggest two questions and concerns are how do you get your form to the smooth fluid type like college runners. And what else do i need to focus on to fix overstriding, are there any really good videos or drills to help. If you've had this problem i would like to know if you've fixed it, and how.
Overstriding dilemma
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Participant
Sounds to me like your level of Physical Fitness is not where it should be for 400m. What are you doing in your training sessions? I would guess that you're not getting a healthy enough dose of 550's, 600's etc. Provide a sample of what you're doing. Also, what about core body strength and the like?
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Participant
I guess everyone reacts differently when fatigue (lactic acid) sets in; more fatigue = bigger change in stride pattern. You could, together with Shep???s advice, focus on at least two things concurrently:
(1): Special endurance (increasing tolerance).
(2): When fatigue sets in (at the end of the each sprint [200m, 300m or whatever distance]) you could focus on keeping the rhythm by pumping your arms. Make the positive reaction to fatigue (keeping rhythm) your second nature!
The key is keeping your focus despite loosing stamina.
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Participant
The 04-05 season (my junior) was my second year doing track. In my sophmore season our coach was long distance coach and never really stressed the importance of core strength. So offseason sophmore year i just ran more in general and i saw GREAT improvements. This year we got a sprinting coach and he showd us the importance of the core. I've been reading around and i'm going to have to start doing in the hundreds per day. But during the season our schedule looked like this.
Monday-we have something hard like 800 5 min rest; 400 60 sec rest; 200 45 sec; 200. Then we'd repeat it, it was always something with litle rest.
Tuesday-I can't really remember tuesdays except the it was hard enough to get a workout, but not enough to bother with the meet.
Wednesday-meet days
Thursday-a recovery day, a lot of stretching and joging/striding
Friday-this is where we did something with the sprint coach like a ladder with some situps.We never did 550's 600's or anything like that, but i might do the 500 in winter track. prior to this year i never did any abs, and i've noticed how far i am behind. we did this exercise called watching tv and i could barely hold it for a minute. I feel like if i had better strength and form i could go 50 to 51, right now my pr's are 54.2, 24.0 , 11.6 (the times were on a rubber track)
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Participant
Your schedule sounds like ours with comp on Wed and Inv on Sat…Not to second guess your coach but I have my sprinters do quite a bit of medball stuff and ground exercises for core strength and during GPP, they all train as 400m sprinters. They get a healthy diet of 450,500,550 & 600's! Along with shorter/faster work. During Comp our week resembles:M- 450 – 600 in some fashion, T- maybe some 200's or 150/180's or 40/60/80's ( just depends on the Wed meet), Th – again depending on the wed meet the opposite of Tue, F – 4×1 – 4×4 zone work or 300's (depending on the Sat Inv) My biggest problem, is I can't get my athletes in the weight room after practice during the week because of "Other Protocol" involving the wr…Sucks…So they are on their own for Sat Sun lifting during GPP and PreComp / Comp…
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Participant
that sounds close to what we do, except for the 500-600 runs. So should i do those with full recovery and alot of them, or is this more of an endurance building type thing. And also if i work on my abs a lot will allow me better body control for a smoother more relaxed form or do i have to set aside a day for form practice.
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Participant
It depends on the time of year. Obviously, during GP, the times will be slower so you can do more with a little less recovery time as opposed to Comp Phase with faster times and more recovery. Some combo of 600/550/500/450 with emphasis on a strong (last 200/150) finish. We do core body everyday, changing slightly each day so as to strengthen the entire core over the course of the week. Remember, I have unusual circumstances because I can't get my athletes in the weight room after practice. I know, I know it's a shame but we have to adapt.
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