It's been a while since I made a post about this, not sure if its of interest anymore, but here goes just because:
I've been seriously trying to learn how to use the Evolution Running style for the last 9 months or so. I think I've had some success in putting it all together, and seem to be making good progress now.
Tonight I went for a Run - Swim - Run workout, where I ran about 1.5 miles, swam a 750 time trial and did about a 3.8 mile run afterward.
Here's the bottom line for me: ER has made running much easier on me, and I'm showing some signs of speed now. I ran the 3.8 segment at a better pace than any previous run I've done during all of my training so far. I found that I could actually just run - I could maintain a nice pace that was relatively quick, but not fast and I could just run. I didn't need to worry about anything, my breathing wasn't overly labored and I could maintain that speed.
I've noticed that I'm not exactly getting the stride perfect. I am using my hamstrings a little too much - the heel flick still hasn't started working. I feel like I still haven't quite gotten my hips out in front. I've got the footfall underneath me now, but I'm still bending a little too far forward at the waist. As I'm getting better at the stride, I feel as if I want my hips further and further out in front with my upper body more upright.
When I get the feelings right, its as if all of the running stride is behind me, not in front. I've found an overwhelming urge to stretch my quads - I constantly feel like they don't go far enough behind me for me to complete the stride.
But of this I'm certain - switching to this style has made running at speed feel possible - I feel like its made it possible for me to run long distances with only strain on my muscles. After tonight's workout - enough though I was winded, and felt tired, for sure, I wasn't wiped out. There was very little stress on me other than the work.
For base training and the beginning of my build, this has been really great. I begin power and speed work after a week of easy workouts. I think this will translate into great speed gains for me and will report in on that in about 3 weeks.