Running prosperity starts with good form

Welcome to week three of “So you want to run!” In my previous columns you were introduced to the basics of running and doing it safely.

You have two weeks of training in now and those initially stiff muscles are protesting a little less, and you can actually get your breath for at least a little while. You’re beginning to believe there may be a runner hidden in your body somewhere.

But you wonder, “is there a better way? Did that effortlessly, loping ‘gazelle,’ speeding by the house a couple of weeks ago possess special ‘running secrets’ I could learn?”

The answers: probably and possibly.

Sounds fuzzy, doesn’t it. Running is natural. Most of us have been running at least a wee bit all our lives. When we were younger and ran without a care in the world, we did it naturally without thought of form. We all ran differently but we still ended up at our destination in roughly the same time.

When you get an opportunity, observe the elite runners in a distance event. In a perfect world the best of the best should all run the same way. They don’t. What you will notice is that all the better runners appear relatively upright and relaxed unless it’s near the start or finish lines where their best form might be compromised in the heat of the battle.

“So all I need to do is hold my head high and stay relaxed?” you ask. The answer is that those two things alone will carry you a long way to any running goal you might entertain. But, as always, there are methods to fine tune your performance.

Take a look at some additional pointers the “gazelle” has already learned.

Look ahead a good 20-30 metres out. This keeps you upright and ensures your torso doesn’t lean too far forward, which ruins efficiency as you inadvertently attempt to literally run into the ground.

Chest and hips out. Don’t slouch. Your lungs will be at maximum efficiency this way.

Swing your arms naturally and in a relaxed fashion. Your hands should not be crossing the centre of your chest.

Remember the idea is to go forward not side to side. Don’t clench your fist. It consumes needed power.

Leg turnover and stride length determine your speed. Be very careful to not over-stride in an attempt for greater output. You’ll actually be putting on a brake if your footfall gets too far ahead of the body. The usually faster method is to increase your turnover or stride rate first, and then begin to pick away at your length as your strength and endurance increase.

In a bit of an indirect comparison to running you may have had the opportunity to observe Tour De France cyclist Lance Armstrong destroying his competition in the mountains a few years ago. His winning weapon was high leg turnover.

Your foot plant is unique to you and is the result of lots of factors, including your shape, physique, muscle strength and balance. As you gain fitness and speed, you will find some of those things you thought were poor form have actually resolved themselves on their own. The body is great at finding the most efficient method of performing tasks.

Because of these possible gait changes, especially early in your running career, it’s very important to have a shoe assessment performed every time you purchase a new pair. If you are one of the few who has a problem that continues to affect your ability to run, you need to seek the advice of a professional who will assess your unique requirements and assist you in overcoming the concern.

Run loose. Every muscle that you contract or tense up takes horsepower to operate. Learn to let every muscle you don’t require to perform the task of running relaxed. That includes your jaw, shoulders and arms.

The best way to observe a truly relaxed face is to watch a 100-metre race by the best athletes. The muscles required for the task at hand are operating at 100 per cent. The face and jaw muscles are just along for the ride and you can actually see them flopping around.

Don’t get into the habit of carrying your shoulders and arms too high. Let them relax. The arms will be at a comfortable 90-ish degree angle and rotating comfortably from your loosely suspended shoulders.

That’s enough for today. Your running tool belt is half full now and there are three more sessions to go.

Next week we’ll look at injuries associated with running and how to prevent them.

See you on the roads.

Vince Perdue has been running on a regular basis for more than 30 years. He is the founder of the Sudbury Rocks Running Club and owns and operates www.sudburyrocks.ca. This is the third in a series of six columns.