Running Form Analysis 2

This is the second part to the follow up from the Running Form Analysis Clinic that I attended. All the information below was presented by Bob Roncker of Bob Roncker's Running Spot. The first part was posted on 12/16.

Here are two critical areas that affect proper form:

The arms, wrists, and hands - movement of the upper body.
Pelvic area - Posture is largely determined by the position of the pelvis.

If the hands and wrists are in proper alignment, the rest of the body tends to flow along. The way the arms swing from the shoulders and the position of the wrists and hands helps you to properly run ON your feet.

You witnessed the demonstration with the E3 bio-grips. On the second try I was able to lift a fairly heavy individual because his joints were stabilized and engaged. Having stabilized joints enables you to better track yourself more in a straight line and get a better push off with each stride. Remember the added distance gained the second time the individual walked? Speed is a function of stride turnover (shorter pendulum = faster pendulum) and stride length.

I can't say I totally understand what happens with these grips, but I am a believer in them. I definitely feel they improve your alignment and your efficiency.

Arm, wrist, and hand review:

Let the arms swing freely from the shoulder. Shoulder sway is minimized. You want the feeling of going forward.

Bend the elbows ranging from a 90-120 degree. Imagine yourself hammering a nail.

Wrists should be firm and in line with the forearm. Limp wrists are not going to give you the same forward movement.

Hands should be clenched, but relaxed. Slightly turn the palms upward in order to keep the elbows closer to the body.

The hands should not cross the midline of the body when running. This helps to avoid shoulder sway.

They also should not go higher than the chest, except when sprinting in at the end of a race.

Posture is primarily determined by the angle that the pelvis is held. If it is pitched forward, there is some sloping in the back and your legs do not have the same range of motion. Remember the exercise where you balanced on one foot, lifted your knee, put your hands at that height, held it, then bent forward, and repeated the same process? You could not lift the knee as high the second time after bending at the waist. Tilt the pelvis back. Imagine your bellybutton being pressed against your spine. Tuck in your butt. This is a hard thing to maintain and think about, but if you persist, you WILL experience better posture.

Try to practice these things. More to come.


Bob Roncker
Bob Roncker's Running Spot