Run-Down Forums

[Angelo Z]

Im not too familiar with fartlek, as I only do plyometrics once a week, long distance runs, and 1000m intervals 1 minute slower. I have some problems with my speed too, because it feels pretty sluggish and my feet always slap the ground really hard. I tried running on my toes, ball of foot, heel. That slapping sounds always worries me becuase it stimulates shin splints.

[Dan]

Is the question about fartleks or running mechanics?

Dan
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[Indeurr]

Your feet may be flat: try to run on the balls an toes of your feet, but on the outside part while still placing feet flat and forward on the ground: do snap downs (the best snap downs are done in a pool).
Most people can raise their feet, and get their knees up to a proper level, and after some butt kicks, they can recover the legs just underneath the buttocks, but most people fail to snap their legs quickly enough: it matters to every runner up to even marathon, but it matters more in the middle—distance runs, and the most in dashes.
I have never learned proper snap downs until I try to do them in the pool.
You are nearly too old, but not too old for this exercise, but be careful.
The leg turn-over or how many steps you can make within a second (5 is the most) must be developed before puberty, but as persons forcing their bodies into cancer with decades of smoking prove, even later on things can be changed.
This is why you should try the tire exercise or the net—grade exercise. You should join practice with the football (or may be even soccer) team. How fast you can step—in and step—out from those tires, your time divided by the number of tires, will give you directly your leg turn—over when running through obstacles, and indirectly your top leg turn—over estimate.
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[Angelo Z]

Well I had my running mechanics answered, now I just have the remaining question about fartleks. I found out you start with long distance and decrease, but how does it help and how much should be started with?