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So, having invested in a Garmin forerunner 620 and used it for the first time last night, I have discovered something interesting about my running economy, or rather lack of. In the past, when running together, my wife has complained about the noise I make when landing on my feet, but until now I've not worked out what the problem was.
[by way of background, I am a 43 y/o male, height 1.8m and weight 80kg. My goals are to get a sub-40 minute 10km (current pb from 2013 = 41.30) and 1h30 half-marathon (did a 20km race in 1h32 in 2013]
The problem seems to be excessive bounce/ vertical oscillation. Cadence (average = 175), ground contact time (220ms), stride length 1.30m are all reasonable (I think?) but could be improved. Vertical oscillation (10.6cm) is apparently really poor, meaning that I waste far too much energy bouncing up and down instead of going forward.
I would welcome any tips on things I should work on in order to improve my running economy. Is it necessary to do the whole Chi/ Pose (re)training or are there things I can aim to correct over time?