You’ve most likely heard lots about tempo, diet and race-day techniques, however have you ever ever thought-about the impression of your floor contact time? Matt Fitzgerald, a famend operating coach and writer, believes this often-overlooked element could possibly be the sport changer in your coaching. Floor contact time (GCT) is all about operating effectivity, and Fitzgerald has 4 sensible methods that will help you grasp it.
GCT refers back to the period of time your foot spends on the bottom throughout every stride, and analysis exhibits that lessening it might result in sooner and extra environment friendly operating.
The key to boosting velocity
Fitzgerald highlights a important level: the much less time your foot is in touch with the bottom, the sooner you progress. Elite runners typically have the shortest GCT, as a result of they’re in a position to apply drive to the bottom shortly and effectively, retaining them airborne longer. A Finnish research on operating mechanics and economic system discovered that shorter GCT was strongly correlated with improved operating effectivity and velocity. In less complicated phrases, when your foot is on the bottom, you’re not transferring ahead—so spending much less time there’s a key to getting sooner.
3 methods to minimize your GTC
Increase your energy with velocity coaching
Fitzgerald suggests incorporating quick operating into your routine to assist cut back your GCT. Including a couple of sprints at max velocity, or longer intervals at 5K tempo, can prepare your legs to supply faster, extra highly effective strides. This helps enhance your capacity to use drive quickly, which in flip reduces your GCT.
Strengthen with plyometrics
Plyometric workout routines like leaping drills and heavy weightlifting can enhance leg stiffness–one other essential think about minimizing GCT. Research have proven that stronger, “stiffer” legs can take in and return vitality extra effectively, contributing to a faster stride and improved operating economic system.
Change to midfoot-striking
Analysis has additionally linked midfoot-striking with shorter GCT. Transitioning from heel-striking to midfoot-striking can naturally lower the period of time your foot is on the bottom. In a single research, midfoot strikers had a floor contact time of 183 milliseconds, in comparison with 199 milliseconds for heel strikers. Fitzgerald suggests listening to what a part of your foot is taking the best impression whenever you run, and work in your stride to shift that space barely ahead. Mimicking operating downhill by tilting very gently ahead from the ankles will assist your foot land beneath your hips.
