Lida credits coach for his WRs — fixing his lifetime overstriding
Bob Lida’s M75 world indoor records for the 60 and 200 were amazing in themselves. Now we learn anuther stunner: How Bob did ’em — by correcting a decades-old flaw. Bob writes: “I mentioned I coached the sprinters at a local high school. In doing so, I am working alongside the former coach of Wichita State University — J.K. Kornelson. He is an outstanding technician. We were talking about stride length, and I realized I have been overstriding all of my life. All of my life!” Here’s a cell-phone video shot by Larry Staton, whom Bob calls an outstanding 60+ sprinter from Wichita. Larry had to scratch from the race due to hamstring problems.
Bob continued:
I always concentrated on lifting my knees when I ran, which means my lower leg tended to come forward as my knee came up. I changed to raising my knee, by lifting my heel — typical “A Step.” This helps me put more power to the track where Newton’s 3rd Law of Motion gives me more reaction back. I get more flight time, which lowers my time. It has also helped me with my knee problem. Turns out the overstriding is what was causing the fibrous in my knees. That has completely cleared up. Took a couple of seasons to get it down right, and my calves adjusted to the new demands. But, it’s working now. Turns out, you can teach an old dog new tricks.
Bob also writes regarding the comments posted on the WR news:
The kind and complimentary comments from my peers is beyond gratifying, as I consider every one of them a friend.
More on Coach K:
JOHN (JK) KORNELSON retired as Head Coach of the Cross-Country and Track and Field programs at Wichita State University in 2000. JK had been at WSU for 22 years! As a high school coach JK produced 5 State titles and 16 State Champs. As a collegiate coach he was named Missouri Valley Conference Coach of the Year 7 times and had over 200 MVC champions.He produced 22 All Americans and 4 Olympians. JK has been a member of the NCAA Executive Council since 1989 and has served as Secretary/Treasurer of the NCAA Division I since 1993. Coach Kornelson has achieved the highest level in the National Coaching Certification of USA Track and Field. The bottom line is that JK loves to coach, and so this year he returned to coaching at the High School level at Wichita East. IST is honored to have a coach of JK’s experience on the tour.
Here’s the 200 WR shot by Larry:
15 Responses
Well, Roger Bannister did something truly amazing on May 6, 1954, by running 1 mile in 3:59.4. The fact that many others followed does not diminish Bannister’s achievement.
In the case of Bob Lida, we currently have a world population of one, Mr. Lida himself, in both the 60 and 200 for men 75+. That these records will no doubt be broken in the future does not take away from the fact that both marks are truly magnificent.
“I always concentrated on lifting my knees when I ran, which means my lower leg tended to come forward as my knee came up. I changed to raising my knee, by lifting my heel — typical “A Step.” This helps me put more power to the track where Newton’s 3rd Law of Motion gives me more reaction back. I get more flight time, which lowers my time.”
O.K., I understand about overstriding. But could someone translate just what Bob is doing with his heel lifting? Perspiring minds want to know.
I’m not sure but I think he is referring to dorsiflex (The foot should remain in a dorsiflexed (toes up) position throughout the running cycle).
Congratulations Bob, Outstanding!
I see that I made an opaque comment (no. 1). I meant that Bob Lida has provided us with a watershed moment — he has shown what is possible at age 75+. I congratulate him for that.
At some point in the future, someone will surpass him, but I am not worried about that. He has given us a glimpse of true greatness.
If one lifts their heel, then that’s plantar flexion-as in rising up one your toes. Maybe he means he lifts the heel at hip extension? When his foot is towards the rear? I’m confused as well. Ken, could you send Bob an email to clarify? Thanks!
I think he means like an “A run” where you are thinking about pulling your foot up more than driving your knee forward.
A comment not directly related to this topic, but I don,t know where to post it.
I am officially holding the american M55 HJ indoor record with 172cm. However, in 2011 indoor rankings KENNY DROLLINGER is listed with 178cm. Why is that not listed as a US record?
Kim’s post (#6) is exactly what he is referring to and more specifically pulling your heel back to your butt and underneath your hips in lieu of “high knee” action which forces your heel to move ahead of your hips and diminishes the force that you can apply to the ground. By pulling your heels back to your butt, you naturally produce the “step over” your knee action and avoid the two things that cause sprinters to run slow – the hamstring curl (too much backside action) and the over-stride (too much frontside action). Lookup Latiff Thomas on YouTube or Google if you want more specifics on this philosophy – he’s known as the “Step Over, Drive Down” guy. Please note the “hamstring curl” action is the most detrimental to speed, think about the stride of an 800m or 1500m runner and you will get what I mean by “hamstring curl”. And as Bob has noted it will take a year or two to reteach yourself this proper sprint technique. I, myself am in my first month and have already had improvement in my 60m time even though I am nowhere near technically sound in this technique.
Absolutely stunned by Bob’s times, he’s faster than me in the 200m and I am in the M40 division. I can only hope that I can still strap on a pair of spikes when I get to M75. What a role model.
Ace’s description is exactly right.
You have to keep the toes up and chin down and bring the foot down precisely under the hip to get the maximum power forward. Dorsiflexed as Oscar stated at all times. I have written a short paper describing this if anyone is interested. vwrunner2002@yahoo.com several masters have read it and improved their speed.
Here is a link to Latiff Thomas describing the A run, and sound technique in sprinting.
http://www.athletesacceleration.com/the-fatal-flaw-in-your-sprinters-technique-video/
It was my privilege to watch Bob Lida run the 60 and 200 in Wichita, KANSAS! It was Nuclear! It was all I could do to hold on to my cell phone camera as he hit the top of the curve and blasted past my friend, Jim, Age 40. THEN! Bob widened the gap and drove it home! Those of you who know Bob realize that, although a fierce competitor, he is a genuinely humble gentleman. At a time in life when some are gloating over past performances which will never be again, he is walking in present accomplishments with a hopeful and humble stride toward things yet to come. He would be the first to say and has said to me, “I didn’t realize this would be such a big deal.” On the track and on the street, Bob exudes an exceptional talent and strength of character that inspires and encourages so many.
Thank You Kenneth for the link.
I know nothing about sprinting technique but the recommendations made look like the technique used by the best long distance runners during there last lap. See for instance the European champion Juha Väätäinens last laps in 5K and 10K. Compare his foot movements and his stride length with his competitors. Väätäinen was a one of Finlands best sprinters in his youth.
You could also look at Kenenissa Bekele, Haile Gebreselassie and other ethiopians.
Talk about efficient running technique.
http://www.youtube.com/watch?v=vyaJhyNKNEc
Oh, now I understand. It is about front side mechanics in contrast to backside mechanics, I thought you were speaking of a detail in the front side mechanics.
This is what makes this site absolutely wonderful. Great articles, consistent encouragement and informative responses.
Thank you Ken for providing the forum, thank you all for the blogs.
All the best this season to you everyone!!!!
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