After studying many types of running coaching and taking advice from those who have studied elite runners, there is a way to minimise energy waste and minimise impact forces. This enables some to run through injuries and slow motion video can reveal why some injure themselves.
There are 6 principles that we can adopt to help. The idea is to take the ideal model of motion - the wheel – an learn to use its properties when we run.
A wheel is unique because the centre of the wheel always moves exactly parallel to the ground and a small force applied at the centre results in a big movement at the circumference.
In order to recreate those advantages when we run we need to mimic the wheel with our feet
1- Land with the foot behind the knee (bent knee) – to maximise cushioning
2-Land under your Centre Of Gravity – to maximise the angle between impact and support this lessens the force of impact that travels up the leg, minimising braking
3-Lean forward into the run – To lessen push off
4-Minimise vertical oscillation – wasted energy that increases the force of impact and lessens the angle of the direction of impact from the direction of support. This will be achieved through a shorter stride and landing with the foot under our COG.
5- Minimise contact time on the road – lessens push off and vertical oscillation. Lift foot quicker.
(analogy - think of standing beside a wall, for a slight loss of balance a quick light touch with the hand can be sufficient to regain stability, but to push yourself across the room using your arm strength would involve a longer contact and greater forces)
To achieve these there are several tips we can think about when running they are
-Shorten the stride
-Increase the cadence to 90 steps a minute with each foot.
I find the easiest way to do this is focus on the arms as the arms and legs are anatomically linked and they move in sync with the left leg working with the right arm. A cadence of 90 steps with each foot is the same as the arms swinging back and forwards 180 times per minute. So, count left 2 3, right 2 3 and as you say left and right you should notice that your appropriate elbow moves back. It's a Waltz beat for any dancers reading this.
-Make sure the landing foot starts to move backwards before it strikes, so the relative speed difference between the foot and the road is close to zero.
This will be achieved by following some of the other advice about stride length and bent knee. Visualise the action of your leg whilst on a skateboard or scooter.
-Lean from the ankles.
Imagine a runner behind you with an outstretched arm trying to touch your back between your shoulder blades. Your job, should you decide to accept it, is to run so that they can't touch you.
-Let the knees come up in front of you
-Keep the swing leg parallel to the ground so pick the ankle up behind you
-Let the elbows swing behind you – this aligns the upper back and pushes the chest forward so you can lean more and go faster.
-Don’t let the arms swing too far in front of the chest (don’t let them swing more than an inch or two in front
-Pull the ankles up off the ground before your leg straightens behind you
-Pull that ankle up towards the area under your hip so your knee swings forward
-Run as silently as possible and as lightly as possible – run as if sneaking up on someone
-maintain minimal core stabilization as your body rotates forward of your ball of the foot to insure optimal lean
-Relax the legs and arms as much as you can – do not reach fro the ground just let your feet flop
-To go faster – push the elbows back harder – you lean more – let the heels come up higher and the knees come up in front of you and push the hip forward more
Now I realise you cannot think about all this every step of every run. The secret is to focus on one or two and practice it till it becomes second nature. The tips about the arms and leaning often give big rewards very quickly and most start there. Remember We all get daunted when trying to learn to drive or to Ski but very quickly it all becomes second nature and we stop thinking about it.
I am very tired and I am sure I have missed out many aha moments for others – please add to