Posts Tagged ‘running form’

…when Jesus Guy is back on his bench. Same two pictures, too.

You also know it’s summer when I either set my alarm or have Nick wake me to get out early enough before the sun’s in full force. Speaking as a spoiled, self-employed individual, it’s a testament to my obsession that I’d voluntarily set an alarm clock for anything, much less running.

It was worth the early rising today, had a great run – 8 w/6@tempo. I usually do 4-mile tempos with the occasional 5, but since Broad St. is almost here, I figured 6 would be the smarter choice. I was sweating like a pig but didn’t even whine once in my head about wishing I could stop early.

Worked on keeping my feet beneath my hips again, feel like I’m getting the hang of it, too, at least that’s what I gathered from seeing my reflection in parked cars (wish they’d give more than a nanosecond’s view).

Funny thing is, I started looking at more of the pics from the 5K and at one point where the first guys/gals are coming in after the turnaround, several of them are overstriding! I figured that was relegated to the less speedy, but I guess it’s a free nation as far as heel-striking/overstriding is concerned. At least I’m in good company.

A year ago, after seeing those horrible Clean Air pics and how shriveled and small I was, I made an effort to improve my running form. I got lots of books on form, did what I could on my own and never really stopped thinking about it. Without a childhood history of sport, I really don’t have a clue about what my body should be doing or look like, except from what I read.

I thought I’d made good progress, but Saturday’s race was yet another eye opener in that it became clear to me that I’m a constant overstrider, my shin comes straight out in front of me, ensuring a heel landing. Not what I thought I was doing! I thought I was a mid-foot runner, lol.

But having these photos is like a treasure and I hope all of you get the opportunity to see yourself in pictures or video, because there’s really nothing better (save hiring a coach, which will eventually be my next step) than seeing yourself objectively and from afar.

For any disappointment I may have had in realizing I’ve been running inefficiently (overstriding is like running with brakes on), I’m kind of thrilled actually, because when I fix it, it’ll be a speed/economy freebie. Plus my running photos will look tons sexier.

So it was very timely that on the evening after my race, a fellow forumite, Moth, posted a link to a NYT article on Sara Hall complete w/video and illustration of running drills. Just what I needed! So Sunday night I played around at home with the drills and yesterday went out on a run concentrating completely on landing forefoot/midfoot. What an important difference (for me).

The byproduct of keeping my feet underneath me, besides the lack of “braking”, was that my posture was more upright, less leaning at the waist (as you can see me doing in the photo above), so I didn’t have to think about pulling my shoulders back to straighten up.

It was also interesting to revert to my old way for a few strides than the new way and compare the difference. Afterwards, as I cooled down, I did some of those drills again, to reinforce the feeling and to scare the people walking around me on the sidewalk.

I’m lucky to be without any calf pain today, as that’s the usual price you pay for switching landings and I ran this new way for 7 miles (you’re supposed to be more gradual when you do that sort of thing, but you all know I’m a freak). Anyway, I plan on working on it for as long as it feels comfortable and today’s a 9-miler.

Other than that, the next race is Broad St. and while I thought that was my goal race at the beginning of the season (at Coach Ladd’s suggestion, the coach I had one session with last Fall), as Winter dissolved and my training kicked up, I knew that the Clean Air 5K was my one true Spring goal, since it had so much importance to me in terms of first race significance and improvement.

That said, of course I’m looking forward to Broad St. but the potential of it being a big ole cluster-fuck (with 16,000 finishers last year) is making me think “go with the flow” and just have a good time. It’ll be an automatic PR since it’s my first 10-mile race and of course I want to do well, but I don’t have the butterflies I had before last Saturday’s race and it’s a relief not to be all freaked out about sticking in speed sessions between now and next week.

In fact, speedwise, last Saturdays’ race is my speedwork for the week, so I’ll do a tempo, but no intervals. Next week I have 4xmile on tap and then the race. In the meantime, I want to take it easy and work on this forefoot/midfoot thing, so hopefully, my updated form will be ready and waiting for my slither down Broad St. Sunday after next.

Though I’m a frequent poster and lurker on a couple running forums, I’d call the Beginners forum at Running World my “home” forum, the one where I post the most. While it does cater to Beginners, many of the regulars have been running for years, some for decades, and the vibe is so cool, they stick around. It’s a wonderful, helpful and friendly bunch of people, several of whom I’ve met outside of the internet, in races around the area. Anyway, all this to say, I respect and feel great affection towards my fellow forumites.

But I do have a bone to pick with some of the advice given (or rather, not given) when it comes to running form.

Today, someone posted that they’d been running on a treadmill at the gym and a staff person approached them, saying they’d been watching this person kicking themselves when they run and that it was likely due to an imbalance caused by upper body tension. They spoke about a different way to hold your thumbs while running that helps relax the body. The poster was doubtful and very self-conscious, wanting to know what they should do about this advice.

The responses were, “ignore them”, “don’t worry about it” and even “this sounds like a case of someone who thinks they know more than they do” (that one’s my fave). Granted, the staffer’s advice was unsolicited, so yes, it would appear pretty rude, but my reply was “Great!…use it!” I suggested she ask this person to check her out so she could improve her form and run better. Why the hell wouldn’t you, if given the opportunity??

See, it’s like this: If you took up carpentry and you weren’t good at measuring, you’d end up with some very crooked tables. Would it be satisfying to make crooked tables forever? When, with just some particular attention paid to the task, your tables could be vastly improved, not to mention easier to make!

That’s what happens when you work on running form. With no real “work” – just some undivided attention paid your body – sizable bonuses can appear in speed, effort, comfort, and you end up looking damn good, besides! And that’s not even addressing injury reduction, where a simple change in stride can make a world of difference.

How do I know this? Early in the game, so I wouldn’t have to re-learn bad habits (because I am, admittedly, attracted to bad habits), I read books, articles and essays on running form and practiced what was preached; stopped overstriding, started mid-foot landing, stopped crossing my arms across my centerline, adjusted my arm swing to drive with my elbows, increased my foot-turnover (so the Elites run with a 180-beat cadence? Then I will, too!), stopped looking down at the ground, used my core, relaxed from my jaw to my toes and what did I get for my trouble? An instant speed increase and still no injuries to speak of (knock on wood, forever).

C’mon people, the fastest route between two points is a straight line, so take that straight line! Make your life easier!! Do what people before you have done. If you don’t have access to a coach (some running clubs are led by coaches), then read a book, scour the web, learn some simple tips and tricks that’ll make you a happier, faster, more elegant runner. There’s simply no reason not to.