Shorter strides & ZWOW =jellylegs

Workout
Monday: 20 min. stairmaster, chest, tri's, abs, planks
Tuesday: 4 mi. run., ZWOW #15, plank

I am a creature of habit, but I don't mind change. Make sense? I didn't think so. I know my workouts have been pretty stagnant and routine. I've been saying to myself forever that I need to change my workouts.

Starting today.

1. First of all, I am going to be doing a plank a day. At least for this month. Since I haven't been working my core much, I am at about a minute. My goal is to make it to 2 minutes. I will add a few seconds each week.

2. Do at least 2 ZWOW's per week. Check out her YouTube channel. Today I did ZWOW #15. Holy camole. That's a proper word. We use it all the time in our house. I modified it a little. It goes like this:

10 reps of each exercise- Repeat circuit 5 times, for time.

10 ground to overhead press
10 single leg weighted squat (I ended up using my back leg for support)
10 skull crushers
10 v-ups
10 -180 lateral jump burpee (I did not have room, so did regular burpees with a "girl" push-up)
Time: 20:44

I was a hot sweaty pile of jelly after.

I did a few more little exercises and a plank. Yes, I could barely do a plank. Zuzana, you kicked my behind. My heart rate was through the roof.

*****

There is an article on Runner's World stating that shorter strides can be beneficial. Here's what it says:

"A new study from Japan's Waseda University adds to the growing evidence that a slightly shorter running stride is better than a longer one. The Japanese study found that, when runners increased their stride frequency by about 18 percent, while holding their pace at a steady 10:45 per mile, they registered lower loading rates and impact forces. Conclusion: A shorter stride "may be practical in reducing the risk of developing a tibial stress fracture by decreasing lower extremity loading variables."

In March, researchers from the University of Wisconsin published a paper reporting similar results. They suggested that the shorter stride could help runners who have problems with knee pain.

Lower impact forces could also make you a more efficient, faster runner, at least in distance racing. Norwegian researchers found last year that impact forces were inversely associated with running economy at 3,000-meter race pace. That is, the harder you hit the ground--due to a bouncy stride, or to overstriding--the lower your running economy. Running economy is believed to be one of the strongest factors behind distance-racing success."

*****

Ever done BodyRock workouts or one of Zuzana's workouts?

Do you take shorter strides when running? Do you think it makes a difference?