Amit: Bear in mind that I, too, am fairly new to BFing. I'm still in the playing/learning mode. I'd have to pull the book up again (even though I just finished my 2nd read) to read the specifics. Perhaps we can get Sensei Ken Bob to way in more clearly. In my mind the only way to keep a high cadence (180 (min)) and increase the speed of the body over the ground is to increase the stride length (foot landing to foot landing). The risk is over-striding and ending up with a heal strike. As you increase your speed the distance between foot landings increase, but as you come in for the landing, you are pulling your foot that is out in front of you back towards body center so that it matches the speed over the ground and it comes in for a smooth, non-squeaky, landing. The softness of the landing is directly related (I believe) to the bending in the knee as you come in for that landing. Am I adding more silt to the water of understanding, so that this is now "clear as mud"??
Thanks again, Gary. I really appreciate your time on my query. I can see where you are coming from in your explanation but I think because it's clear in your head and that's why you understand this but in my head i'm struggling to put together all these pieces of the puzzle. It's my 4th week of BF and after the initial shock to my calves I slowed myself down for the next run and did cut down on distance by half. I restarted doing 13 minute run and then increased to 19 minute in next week. In this short time I've notice my calves react differently when i change stride and by changing strides i've ended up with a blister under my right midfoot's ball. It becomes sensitive after 14 minutes of run. That's why I thought it must be my technique of changing strides length that caused me this blister as i try to keep my cadence high. I run on rough ashphalt in lunch hour and for last few weeks it's been very hot here in the southern UK.
Sorry for the delay folks... was out of town in the summer, and didn't get around to checking all the posts here until today.
Don't worry too much about cadence. Instead, focus on the goal or running; moving forward. Now move your torso (body) forward, and let your feet chase. Your feet should quickly follow. Keep your hips low, and torso vertical.
The length of your stride will increase as you move your body forward faster. Trying to increase stride length will not necessarily speed your forward movement. This seems strange, but consider one is the cause, the other the effect.
The idea is that the natural springs in our leg push us forward, only if we allow them to. Otherwise, running becomes a lot of work ... and that's not necessary. So we want to lead with our body, not our feet.
The only time our feet move our body forward is when behind the body. In order to allow our natural springs to push us forward, we first must land with relaxed and bending knee. The bent knee is our spring loading. As the foot moves behind our body, the spring releases, propelling us forward - keep that trailing foot on the ground until the leg is stretched out behind (don't try to stretch the foot out, just the leg - otherwise you'll get nasty abrasions and blisters on the toes).