Good Form!

                                   Running in good form


While it’s easy to describe the principles of good natural running technique,
 it’s much harder to learn them; this is where experiencing different stimuli such as barefoot running, wearing minimalist running shoes, strength training
and using specific mental cues to activate your buttocks can help.

Learning any new skill takes time and experimentation, so it’s better to
 think of it as a cycle rather than a linear progression with a fixed end point.
You can always keep learning and evolving; new discoveries feed your progress
and inspire new levels of performance, but you must be prepared to try and fail
as part of the journey. This is where taking things slowly is all important, as
 it keeps the magnitude of any failure small –for example,  a bit of soreness and a day off
running rather than a full-blown injury that keeps you out for months.

***

👌Form Principle 1:  (Run Tall) Posture

Correct:👍
•    Run tall – imagine your column being stacked under your head
•    Look straight ahead to the horizon
•    Ball of foot and heel are level on ground
•    To move forward lean in like giving a kiss

Wrong:👎

•    Back seat posture
•    Bent forward at waist
•    Body adjustments to heel lift

 


👌Form Principle 2:  Strong and Stable Core

Correct:👍

•    Core = abdominals, hips, and glutes
•    strong and stable while in motion
•    proper timing of nerves and muscles (neuromuscular)
•    allows optimal energy transfer from the ground

Wrong:👎
•    Back seat
•    Head forward
•    Hip dip – caused by weak hips
•    Side-to-side motion

 

👌Form Principle 3:  Arms and Hands

Correct:👍
•    arms set rhythm
•    elbows at 90 degrees or less
•    relaxed rearward drive of  elbow
•    arms reflexively come forward
•    knuckles close to sternum- foot always lands under hand.

Wrong:👎
•    hands should not cross center
•    do not pump arms
•    arm out in front along with over-striding

 

👌Form Principle 4:  Feet

Correct:👍
•    Feet land close to center
•    Full foot contacts ground
•    Balance and rhythm
•    Legs store and release energy
•    use glutes to get foot down  and generate more spring and power

 Wrong:👎

•    Over-stride forefoot landing–foot stretched out in front
•    Forefoot landing without letting heel settle down (running on balls of feet)
•    Over-stride heel landing

 

👌Form Principle 5:  Cadence and Rhythm

Correct:👍

•    harness the energy from your springs
•    Engage the glutes and pop off the ground
•    extend hips to  propel forward
•    cadence 170-180 steps per minute
•    Find rhythm that is natural for your springs

Wrong:👎
•    Do not actively lift your leg upward; let it spring
•    Slow sticky over-stride pattern. Uses excessive muscle energy.
•    Cadence too fast and over-driving spring

© 2016    For a Fitness and Nutrition Assessment, Appointment: call, text 410-982-2179  or  Email: glenn@xacise.com