It’s relatively early on in my running class; we just finished week 2 of the ten week class. So far everyone’s been very responsive and that makes me really happy. I’d like to believe that I’m inspiring everyone with my encouragement and enthusiasm. I think that I’ve got a good thing going with my emails to the group. Every now and then I like posting some good tips to help them along the way and make things easier for themselves. In my last email I passed along some tips on good running form. The general feedback I heard was that they were useful. So, I’m posting them here because maybe other people can benefit as well.
Some thoughts about form
Since some of you have been asking about form, I figured I’d give you some things to think about over the next few runs.
Where are you looking? If you’re looking at your feet, you might end up leaning forward and having to fight gravity. Keep your eyes looking ahead.
How is your breathing? If your breaths are quick and shallow you’re more likely to develop runners’ stitch. If you do get a stitch, try to slow your breathing down and be more deliberate.
How is your posture? Are you slumped over? Having good posture allows you to use less effort to move forward. Having your chest forward helps you breathe easier. You hips should be forward–your bum shouldn’t be sticking out.
How are your feet landing? The feet of long distance runners (that’s you!) should land flat when they hit the ground. Short distance sprinters often run on the balls of their feet. For our purposes, that’s just going to give us shin pain. If you land on your heels, you’re effectively applying the brakes which slows you down. Landing on your heels might mean your stride is too long. It’s better to have a shorter stride with quicker foot turn over.
Are you using more energy than you could be using? If your arms are swinging wildly, or you’re bobbing a lot as you run, you’re more likely to get tired quicker! Just relax!
So, on your walk breaks, I suggest remembering these tips and thinking “HEAD TO TOE.” That should be your cue to adjust your form if it’s gone awry. If in doubt, just ask me or one of the group leaders during the run.
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3 comments
Bong Ortiz says:
Sun. May 24, 2009 at 10:49 pm (UTC -5 )
Hey Jason! I posted our pictures in my blog. Your running form and biomechanics seem perfect from the pictures. It’s just so appropriate that you’re giving your runners valuable information on proper running form. The LTR clinic is lucky to have you as the instructor. You’re doing an amazing job at teaching these new runners.
Kat Argonza says:
Mon. May 25, 2009 at 8:35 am (UTC -5 )
i know for a fact I have to work on my posture
Jay says:
Mon. May 25, 2009 at 10:52 pm (UTC -5 )
@Bong: Yeah, I saw those! The pics turned out well! I’m glad you came out to help me with my group. It makes me feel great to know that so many people have been supporting me along the way. I really hope that my LTR people appreciate all of the effort I’m putting into the clinic!
@Kat: Oh geez. Knowing that better posture would help you with your run, why wouldn’t you work on it? However…don’t you have a strong core? It should be easier for you to have good alignment, no?