By Dan Smith
Feb. 26, 2007 – Late winter is often the time to revisit or refine technique that may have become rusty over the winter. There are a few basics running skills that will allow you run smoothly without wasting energy and with maximum forward propulsion.
A general reminder: Begin by performing a mental checklist from head to toe. Relax your neck and jaw while focusing your vision where you want to go, approximately 20 feet ahead. Your shoulders should be comfortably loose and square to the direction you are running. By keeping the rotation of your core to a minimum, all your energy is transferred forward. Think “ I am tall,” while maintaining a slight forward lean that actually starts from the ankles and runs through the hips to the torso. This includes keeping the butt tucked in. The feet should strike from the ball to midsole (not the heel) directly under the hips.
The drillsJust as drills are important in developing an economical stroke in the pool, so too are they useful for running, as reinforcement and activation are the keys to running fast. Start every workout with an appropriate warm-up. Once the body and muscles are ready, it’s time to get firing on all cylinders. Use a grassy or dirt surface for your drills, as this will be much easier on the body.
The A’s: A’s involve activating the hip flexors. Running off the bike occurs when fatigue has begun to set in to the quads, requiring us to utilize the hip flexors. To get the idea of this first drill, imagine the action of kneeing a soccer ball. Alternately driving each knee upwards, raise each knee in conjunction with the opposite arm. These can be done as skipping As where both feet are on the ground simultaneously for a brief instance or running As, similar to running on the spot with high knees. Try to minimize forward travel.
The B’s: B’s are a little more difficult to master. This drill simulates the foot strike as it passes under the body but focuses more on the larger hamstring muscle group. Again we use the hip flexors to bring our leg straight up in front of us, initially not straightening the knee and then kick out, using the hamstrings to pull the foot down underneath the hips in a motion similar to scraping dirt off the sole of the shoe. This drill reinforces a quick acceleration of the ball of the foot to the ground under your center of balance.
The C’s: C’s are fairly straightforward and are often referred to as butt kicks. This drill emphasizes quick foot turnover and keeping your heels high. While running in place and maintaining a slight forward lean, bring alternate heels up to touch your butt. These should be carried out with a very quick motion. Try to minimize side-to-side movement or excess motion in the torso.
To finish off the drill set, include 2-3 x 70-meter stride outs to activate the entire body. When initiating the strides, start with a quick foot turnover, and once up to speed, settle into a good rhythm for the final 40 meters.
Incorporating drills and strides after warming up in just one workout a week will set you up for an effective run-improvement program.
LifeSport coach Dan Smith has been involved with multisport for over 15 years. He has also coached and instructed cycling, sailing and sailboarding since 1981.Beginner and experienced triathletes looking to start or improve their performances are invited to join the LifeSport team. Visit us on the web at www.LifeSport.ca
or e-mail LifeSport Coaching.