Running - Physics vs. Feel part 2 ........

runformrhinny.jpg

In my last post I discussed how the basics of the physics of running could help us learn some valuable technical lessons to help us run more efficiently.

DSC_5432
DSC_5432

That approach doesn't work for everyone, so an alternative approach is to try to get to the same 'aha moment' by focusing on the feel of a more efficient running movement (I find this approach works better with younger athletes).

With stride length x stride frequency = speed still being our goal, I try to achieve (through feel) 3 basic principles (illustrated in the great shot below):

  1. Feet landing beneath body's' centre of gravity (helps mid foot striking)
  2. Tall running posture
  3. Promotion of forward movement (slight lean)
Runformrhinny
Runformrhinny

I find the best way to achieve this through 'feel' is by getting athletes to experience aspects of a more efficient movement within targeted running drills and exercises where form is the focus. This muscle memory can then be transferred to running.

  • Complete a heel flick drillproperly! This drill completed well promotes fast feet, forward lean and good posture.
  • Hill runs with a continued run off the top, running uphill puts you in a good forward posture, the key is to try to maintain the position on the flat at the top, while remaining tall.
  • Quick feet strides gives you the opportunity to get you feet landing beneath your body, naturally promoting positive forward lean and movement (can use speed ladders, cones as an aid).
  • Resisted running via the use of a bungee cord/ parachute or a friend holding a towel around your torso again puts you in the desired forward running motion and tall stance where shorter strides are required against the resistance.
Alex_Chute
Alex_Chute
butt-kicks-400x421
butt-kicks-400x421
ATQ110_large
ATQ110_large

Think fast, relaxed and use your upper body to help dictate your cadence.