Running Technique

Happy New Year!

This week was a bad week for training - holiday parties, 'nuff said!  I managed to fit in workouts here and there - Tuesday Swim, Wednesday Bike, Saturday Run!

Today's post, I want to focus on the run.  Last post, I mentioned the POSE method briefly, which is a running technique.  From my perspective, the POSE method is just a label for proper running technique.  Today, I had a group practice with my TNT teammates.  Aside from the blistering 27 degree and windy weather, the run was good.  I felt comfortable, and finished strong.  Prior to our run workout, we had a run clinic led by former Amateur World Champion and 2008 US National Triathlon Team Member and owner of Potomac River Running on run technique.  Check out their website for run clinics, if you're wanting to become an efficient endurance runner, the clinic serves as a great introduction to running technique.

Most people don't realize how much technique affects endurance and efficiency.  Studies of elite runners yield much of the same results that the "POSE method" talks about.  Three things to keep in mind to become a more efficient runner:

1. Forward Lean - a slight forward lean allows gravity to help move the body forward
2. Leg Extension/Angle - extending the leg ahead of the body causes runners to plant the heel into the ground, which is essentially putting the breaks on, and forces the body to work hard to pull the body in order to move forward.  Instead, while maintaining a forward lean, shorten the stride, and keep a tighter knee angle so the foot lands underneath the hips and not in front
3. Foot Strike - another bi-product of no-forward lean and wide knee angle is where on the foot a runner strikes the ground. Extending the leg causes runners to land on the heel, but I've learned that runners are supposed to land on the mid-foot

Active.com also has a list of "Fundamentals of efficient running techniques" that is worth a peak.

When you put all those things together, hopefully, you and me can become better, more efficient runners.  I'm not an expert by any means, just a few things I've picked up.  I have never had my stride analyzed, I'd be very interested to see where I stand in terms of efficiency.  Margie made sure to make this point, adapting ones running technique is a SLOW process, and any runner who plans on working on his or her stride should approach the process with patience and determination.  Trying to adapt too fast could result in injuries (calves, foot, etc). The last few times I went out running and consciously adjusted my technique, my calves and arches got really sore, so, take it slowly.