Free Form
Over the past few weeks I’ve heard several of you talk about getting some swim coaching on your technique for a triathlon or getting bike adjustments to pick up some speed. Why not in running?
Shouldn’t it be even more important to running? The impact is greater on your body and the changes can keep you healthier and more efficient. This is a complicated topic for me. Previously, I longed to adopt the smooth form of elite runners. Then I got certified as a coach. During the courses, the former USC Track Coach advised that beyond fixing major flaws, you want to only work on a few basics. He said that poor form can be compensating for structural issues you cannot change. He cited several poor-form performers like Bill Rogers and Paula Radcliffe.
With that caution behind me, the basics:
Smile for the Camera: Have a friend video you running from behind/ front and from the side. This will help you see what you’re currently up to.
Footstrike – Where do your feet hit? The single most common problem with new runners and old is landing way out front; hard on the heel. Your knee should be bent when you foot hits, not straight. Look at graphics and videos vs. your form. If you do are guilty here, there are two ways to visualize the fix here. Try to land a little earlier; less stretch. Picture yourself from the side and land a little earlier and shorter. The other fix is to lean forward a little from the waist. Curving your neck, shoulders or back to lean forward does not help. It needs to come from the waist.
Upper body – Do you see a lot of sideways motion? Your hands and arms should remain in your lane. I’ve heard a good one is to swing inside the sidewalk toward where you are going (visually not hitting the grass). You should not be floppy either.
Put it in Fast Gear – My single fix-all is to bring up your speed for some of your workouts. Your cardio will let you down if you speed up for the whole run, obviously, so find an interval to work in rests. Having to coordinate your flow quickly will exaggerate all your movements and will show you what is inefficient. You will subconsciously change your form if you introduce speed workouts over a month or so.
Models – look up videos of Ryan Hall, Meb, Shalane, etc. They show it well.
Most of all, don’t overthink. Try to fix one thing at a time and make sure it is working for you.
Craig
