Running Techniques/Biomechanics Video
Hey Guys,
This running video is three separate videos on how to run with maximum efficiency and minimal bodily impact. The text screens in each video and the list of points at the end are particularly good.
Dave
http://www.youtube.com/watch?v=WibWjSEw-F4&mode=related&sear ch=
Hi AJ,
Yep, I'm trying to learn to re-run as well. I should have the leg strength, but I've never been able to jump or anything like that + these guys are plain out (planed-out?) wiry.
Let me know if you pick up any good tips. I trained myself to run long and moderately hard while mo. Now I'm sort of thin, so I should be able to push starting at the middle of the food (not the heel) and fire back.
My friend who wins 10K races says I "have the physique for moving really large heavy objects", not for running. He's tall and slender, same weight as me, just about 6-7 inches taller with really thin legs.
Did you pick up any tips? I wonder how important jumping exercises are to running.
Dave
Here's a copy of a clinic follow-up e-mail from my club's Triathlon coach, Tom Manzi. He's a veteran Triathlete of over 150 races, including the IronMan world championships in Kona, Hawaii, as well as the head of coaching for Joe Friel's Ultrafit. www.ultrafit.com
If anyone knows about the proper way to run, it's this guy!
Be Well,
A.J.
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The run clinic went well on Tues, going over the Pose Method of running, which focuses on forefoot strike and quick leg turnover(cadence). Below are important points we should all focus on when working on our run skills:
*Running Posture is tall, head in a neutral position (not looking down) with a slight S-shape from the spine through the legs. Remember to lean from the ankles, not your waist or core.
*Cadence is at least 88 to 90 rpm(88 to 90 one footstrikes per minute) at all times--even when running slowly (count your right foot strikes for one minute).
* Footstrike is flat or midsole, however you best visualize it. It is definitely not back on the heels as probably 80% of all runners land. It is also not on the toes or ball of the foot with the heel off the ground, it is on the midsole!!. Try to run barefoot on soft surface and you will feel the proper forefoot strike, or jus****ch a 3 year old run barefoot, they have perfect run skills!!
*The best drill for learning to flat foot strike is the 'paw-back' drill. Aggressively pull the foot backwards to the ground on each stride until it becomes habitual and effort or thought is no longer necessary (actually, the foot doesn't move backwards when pawing back--it decelerates, but I don't want to get too deep into thinking about the details here). Land on the flat or midsole of your foot. You can't put your foot down too soon.
*Drive elbows back , rather than hands too far forward, keep hands high and relaxed, but also relax shoulders. Keep elbows at 90 degrees and don't let hands cross mid-line.
*Once all of these are optimized then it's time to start thinking about workouts that will help you get faster. These will almost always be short intervals at first--less than two minutes duration with long recoveries (at least two minutes).
Check out FloJo for some sexy consomate running technique.
http://www.youtube.com/watch?v=6q9_N8YzZ6U&mode=related&sear ch=
Looks like she's covering more that 25 feet per second in some spots. Definitely a big air gap - like a succession of jumps. The fingernails and jewelry look a little painful, though.
Dave
