mechanics

one aspect of my training that I haven't addressed thus far are the biomechanics of my running form. So tonight I've been using YouTube as a research vehicle to learn about efficient running. Not too surprisingly I've got some things to work on.

1: foot plant: should be mid foot or forwards. why? planting the heel, as I have been doing, increases the impact and braking action of your stride. Planting the mid-foot or ball of the foot reduces impact and braking action, thus reducing stress injuries and increasing efficiency. The outer edge of the foot should be the first part of the foot to contact the ground to further decrease impact.

2: stride length: the front stride should not extend very far in front of the body. Doing so will increase the tendency to plant the heel and lower overall efficiency.

3: back kick: lift the foot sooner than is typical by keeping the toe pointing more forward than down. Also increase the height of the back kick to decrease the effective lever length of the leg and therefore makes it easier and more efficient to swing the leg forward for the next stride

4: upper body: stay loose and relaxed in the shoulders, neck and back. focus on keeping the shoulders down and driving your elbows backwards.

5: never let your arms cross your midsection or you'll be wasting valuable forward energy in a side to side fashion. Don't let your elbows go forward past your abdominal area.

6: smile! this helps keep you relaxed and decreases perceived pain, effort and fatigue. All of which are important factors in keeping yourself moving quickly and efficiently.