Running Form Analysis 6

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Hello,

I hope you are noticing some differences by now. Let’s return to something that was asked of your prior to our first meeting, balancing on one leg.

Balance on One Leg

Why should we consider this? Running is a series of hops from one leg to the other. We are dealing with milliseconds, but if the time between strides is slightly shortened because of better balance or strength of the legs, the running cycle will be more efficient.


The one leg balance exercise is a good test for structural stability and neuromuscular control.

It accomplishes a couple of things. First, it reduces the time spent on each foot; thus reducing the muscle usage. And second, since the time spent on the ground is lessened, the time between foot strikes is reduced and you are running faster or easier.


Exercise – You can do this many times during the day. Balance for one minute on the right foot. As this becomes easier, move up eventually to three minutes. Then start doing it on an uneven surface, i.e. a pillow. Once you can do it for three minutes on this surface start ove again at one minute, but now do it with the eyes closed.

Forward Lean

This is what can separate your form from the masses. Let gravity pull you forward. Using your legs to push yourself forward takes much energy. Relax, bend your knees, and lean forward at the ankles (a position that requires strong core muscles) rather than the waist, which can stress the knees and hurt your back.


Impeccable posture

You should still “run tall,” keeping your body erect and straight. Strive to maintain the posture described in earlier follow-ups.

Visualization - Let your imagination take you away. Pretend you’re a ski jumper gracefully lifting off the jump ramp. You are extending yourself out over the tips of your skis, body fully extended. Your body is straight as you bend at the ankles.


Exercise - Falling to wall

Face a wall about 6” away. Stand tall. Now, without changing any part of your posture, allow yourself to fall forward by merely relaxing your ankles. Don’t tilt your head forward or bend at the waist. Just hold your hands in front of your body with your elbows bent and stop yourself with your hands so that you don’t bump your nose. Do this repeatedly until you can comfortably fall forward with your posture remaining intact. Remember to lean from your ankles. While doing this exercise, try to familiarize yourself with the feeling of gravity pulling you forward because that’s what you want to feel when you’re out there on the road. If it helps you, I prefer the word “falling” to describe my lean while I’m running.


Visualization - Imagine you’re running downhill all the time.


Assignment – Time yourself over a short distance running with your familiar style. Next, trying to use the same effort, cover the same distance as you lean a bit. How do the times compare?


Center of Gravity (The balancing point at which all the body planes meet) – just below the navel and in front of the sacrum. This is a very key point. In the next follow-up letter we shall see that you do not want your foot to strike in front of your center of gravity.


Play around with leaning. Just a little at first. Get accustomed to the feeling. The more you lean, the faster you go. Having a strong set of core muscles can be very helpful. You need them to stabilize your posture, much like what happened when I tried to lift someone with and without the E3 grips.