Welcome to another post,

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<h5><span style="color: #008080;"><strong>Does increased running power slow you down when running longer?</strong></span></h5>
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For years now cycling coaching geeks have painstakingly been married to analysing cycling <a href="http://balancehealthprograms.com.au/wp-content/uploads/bicy.png"><img class="alignright wp-image-2085 " src="http://balancehealthprograms.com.au/wp-content/uploads/bicy-218x300.png" alt="bicy" width="98" height="135" /></a>power output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.

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<h5><strong><span style="color: #008080;">Efficiency in terms of human movement basically means - increased sustained effort while prolonging fatigue leading towards reduced performance.</span></strong></h5>
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Cycling coaches primarily use an ergometer to measure power – which basically measures how much oomph you throw through your pedals – measured in <strong>watts</strong>. With detailed analysis a coach can determine the cyclists optimum power output over a period of time, distance or course - relative to their weight.  So useful info.

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<h5><strong><span style="color: #008080;">Finally physiology tech heads have invented a measuring unit designed to offer live feedback on running power (in watts).</span></strong></h5>
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It is called <span style="color: #993366;"><em><strong>Stryd</strong></em></span> – a sensory pod is attached to the base of the spine while sending stride power output to a smart watch or phone.<em>
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<div align="center"><iframe src="https://www.youtube.com/embed/efcyAeq6740" width="284" height="160" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div>
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<span style="color: #993366;"><em><strong>Stryd,</strong> </em><span style="color: #000000;">basically</span> </span>measures; 1) how hard you hit the surface - more correctly - the reverb effect of your<a href="http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg"><img class="alignright wp-image-1853 " src="http://balancehealthprograms.com.au/wp-content/uploads/hgghghg-150x101.jpg" alt="hgghghg" width="178" height="120" /></a> foot strike. 2) it measures the effort in stabilising on your base of support (leg in contact with the surface). And 3) the effort required through the take off phase.  In short, it measures the percentage of muscles fibres (and joint capsule components) recruited when loaded on contact.

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<span style="color: #008080;"><strong>Does it work?</strong></span>
It could highlight unecessary power outout.  Principally the longer you’re on support – the longer your stability time. Generally, the longer you spend in contact with the deck the greater your power output demands – and esentially the earlier you're likely to perceive fatigue.

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<h5><span style="color: #008080;"><strong>Running cadence (your turnover) plays a huge role in running efficiency.
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<span style="color: #008080;"><strong>For example</strong></span> – if I run at 12kph (5min perk pace) with a cadence (strides per minute) of 165, my power output at my current weight (78.5kgs), is about 300 watts per stride. Now, if I were to multiply this power per stride by the (circa) number of strides, (considering stride length) I <a href="http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg"><img class="alignright wp-image-1883 " src="http://balancehealthprograms.com.au/wp-content/uploads/run-k1-150x100.jpg" alt="run k" width="185" height="123" /></a>can determine – reasonably closely – the power required to run a given distance in my desired time. Then, I could fiddle around with my lactic threshold (more on this next week), calorie output, and bingo, I can determine a reasonably close performance outcome. Sort of.......

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However, if I run at 12kph and a cadence of 182 spm, my likely power per stride reduces to say 280 – a saving of 20 watts per stride – and remember they all add up – particularly over 42kms. And , this is even more pertinent if my legs are already thrashed (fatigued) from riding first. The faster my cadence the less time I spend on support - so less ask of of functional body.  Also, my stride distance at the same speed is usually reduced, meaning my up phase (vertical oscillation) is also reduced. This means my 78.5kg frame is falling from a reduced height – thus less potential impact costs – and accordingly less unecessary potential power output.

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<h5><strong><span style="color: #008080;">What <em>Stryd</em> designers correctly make clear is the need to analyse Heart Rate in beats per minute (HR) with power output.</span></strong></h5>
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Meaning, generally, your HR will be lower the higher your power out (so likely improved fat burning potential).  Or, the longer you spend <a href="http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg"><img class="alignright wp-image-1795 size-thumbnail" src="http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-150x100.jpg" alt="heart rate" width="150" height="100" /></a>on support the slower your cadence. So, while your HR is low (which is generally GOOD), your leg muscles will reach fatigue more quickly (which is usually BAD).
<strong><span style="color: #008080;">In a nut shell,</span></strong> the longer you run, the bigger you are, if you’re running off a bike, or, if your legs are like mine, aging and bashed, I usually suggest turning your legs over faster (increasing your cadence) – allowing for your increased cardio-vascular system to adapt and condition, which will happen in time with consistency. Ultimately you’ll reduce your stride power – and save your legs. Think of it as saving your hardware (muscles, joint capsules, ligaments, &amp; nerves).

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<h5><span style="color: #008080;"><strong>Running with increased power will usually work against you the longer you run.</strong></span></h5>
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I recommend a softer foot strike (how hard you throw your foot into the surface), with  the timing and relaxation of the bones of the feet, ankle &amp; knee, being key. Also, lifting your foot from support quickly, and leaning into your next stride (using gravity as your friend) – while maintaining a balanced yet relax posture.

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<span style="color: #008080;"><strong>Sound easy enough?</strong></span>
All in all, I think <span style="color: #993366;"><em><strong>Stryd</strong></em></span> is just another fun tool – for geeks. Triathletes, Accountants, and Hamish McClean will no doubt be the first to purchase.

Check it out
<div align="center"><iframe src="https://www.youtube.com/embed/IFRzukudl-E" width="501" height="282" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div>
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<h4><a title="MORE RUNNING INFO " href="http://balancehealthprograms.com.au/run-session3/"><span style="color: #993366;"><strong>FURTHER RUNNING TIPS &amp; DRILLS TO SHARPEN YOUR TURNOVER – TEAMBP</strong></span></a></h4>
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