Running Techniques – Getting back to basics

running - Running Techniques - Getting back to basicsStill being a novice runner, I find these basic running technique drills very useful. But then again a daresay that much like swimming drills, there will always be a need to practice these regularly no matter what one’s level – Mike

Running Techniques: Technique drills for runners are usually performed using three activities – marching (walking), skipping and running. Each activity helps to develop important components of proper and economical running techniques.

There are several reasons for using the activities:

(1) The exercises serve as an excellent warm-up tool for both training and competitive situations. After all, running drills imitate specific characteristics of technically sound running form, including upright posture of the trunk and spinal column, proper carriage of the arms during the running stride, proper knee drive and leg action and the coordinated dynamic balance associated with shifting weight from one leg to the other.(2) The drills help to develop the important proprioceptive and kinaesthetic (body-awareness) abilities that a runner must have to deal with changes in terrain while running, and also to ‘change gears’ while training or racing. The drills are performed slowly at first while developing a ‘feel’ for proper technique, and proper technique is then gradually carried over to drills and runs carried out at faster speeds

(3) The exercises also help to strengthen specific muscle groups needed for powerful running, especially the muscles of the feet, calves, shins, thighs and hips. The ankle, knee and hip joints undergo considerable flexion and extension during the running stride, and each of these joints is exercised through a similar – or greater – range of motion during the various drills

Specific benefits

Marching, the most basic form of technical exercise, provides an excellent starting point for beginners who will eventually rely more heavily on advanced drills such as skipping and technically sound running. Marching is performed slowly and deliberately at first but progresses in speed and cadence as balance, stability and body mechanics improve. Emphasis during marching (and in all of the drills) is on an upright body posture, coordinated movement of the arms and legs, wide range of motion at the hips, knees and ankles and stability of movement (your body shouldn’t be ‘rocking’ back and forth sideways or lunging forward). As you become more accomplished with the drills, marching will represent a nice warm-up for the skipping exercises

Skipping is a more advanced motor skill than marching and requires a greater degree of coordination and motor control for correct performance. Compared to marching, the speed of movement across the ground is slightly faster when skipping, and the frequency of foot strike is double that of marching, since each foot strikes the ground twice during a skipping stride (left-left followed by right-right and so on). The ability to coordinate the cadence of the arm swing with the leg movements and the double foot strike is a skill that improves with practice. The basic form of skipping is slow and deliberate and should follow a straight line without significant deviation of the limbs or trunk to the right or left. During the drills, the arms and legs will tend to move toward the centreline of the body slightly (as they should), but excessive movement of the knees or hands across the midline of the body is often indicative of poor economy of movement. Over time, the speed of the skipping drills should be increased as your form improves and your movements become more fluid and natural

Of all the drills, technical running exercises are the most intensive and potentially most difficult to perform correctly. For one thing, the speed of movement of the arms and legs is the highest of the three forms of drills. The rhythm of movement, as measured by the cadence of foot strikes, closely resembles full-stride running. Finally, the ground-impact forces are significantly higher during running drills, compared to skipping or marching. The major difference between running drills and regular running is in the length of the stride (during drills, the stride is significantly shorter, to allow for better concentration on limb and trunk mechanics). Major benefits of technical running drills include improved intermuscular coordination (including the proper timing of arm and leg movements), an enhancement of dynamic balance and an upgrading of the power of the primary running muscles

THE RUNNING TECHNIQUES EXERCISES

MARCHING HIGH-KNEE DRILL (MARCHING ‘A’ DRILL):

Begin by walking slowly forward on the balls of your feet using small (12- to 18-inch) steps. Your heels should not touch the ground during this exercise. Continue by raising your right knee to hip level (with thigh parallel to the ground) on each stride. Your right foot should be ‘cocked’ (making your ankle and foot look like a fish hook) at the top of the leg swing, and your right ankle should be directly under or slightly behind your right knee (your knee should be at a 90 degree angle or slightly less). Rise on the toes of the left foot and extend the left ankle and knee as your body passes over the left foot during the walking stride. Your trunk should be held upright (think ‘chest tall and slightly forward’), and your chin should be held level. Swing your arms slowly and deliberately in a mock running motion in rhythm with the marching/walking strides. Your elbows should be bent at approximately 90-110 degrees, and your hands should swing to nearly chin level and slightly toward the midline of your body during the forward arm swing. On the back swing, your hands should move one to six inches past the ‘hip-pocket’ position, to the rear of your body. You probably didn’t realise that marching could be so complicated!

Repeat this action, raising the right knee to hip level with the left leg moving through a normal walking stride into full extension on the toes, for 20 to 40 metres. Walk back to your starting position and repeat the action, with the left knee rising and the right leg extending, for 20 to 40 metres. Continue to focus on short steps, proper posture and limb mechanics, whole-body balance and control of your marching rhythm. All of your movements should occur in a slow and controlled – not jerky – manner. After performing the drill with each leg marching separately, combine the marching actions of both legs over the 20- to 40-metre distance. The marching high knee drill emphasises proper running mechanics – a driving knee lift, upright posture and a coordinated arm swing – and should be
practiced and mastered before progressing on to the skipping and running techniques drills

MARCHING HIGH KNEE WITH EXTENSION DRILL (MARCHING ‘B’ DRILL):

Begin this high knee with extension drill in the same manner as the high knee drill – walking forward slowly on the balls of your feet. Raise the right knee to hip level with each stride, and as the knee approaches hip height extend the knee by swinging the lower leg and foot forward to nearly full extension (your entire leg will end up parallel with the ground). Allow your momentum to carry your body forward, and step with the ball of the right foot one to two feet in front of the left foot. Your trunk should be held upright, and your chin should be level throughout the course of the drill. Your arms should compensate for the extended leg action by swinging in a slightly wider arc (100-plus degrees at the elbow) while maintaining rhythm with the strides of the legs. The actions of the left foot, ankle, knee and hip (extended) are similar to their activities in the high knee drill

Repeat the high knee lift and extension action with your right leg for a distance of 20 to 40 metres. Then rest while walking back to the starting point, before performing the drill with your left leg. Finally, perform the exercise with both legs alternately over the same 20- to 40-metre distance

The marching high knee with extension drill emphasises hamstring flexibility and body control, in addition to other basic aspects of proper running mechanics. It provides the basis for learning more advanced skipping and running drills

SKIPPING HIGH KNEE DRILL (SKIPPING ‘A’ DRILL):

The skipping high knee drill follows the same basic format for posture and limb mechanics as does the marching form of this drill. The trunk position and arm and leg actions are identical to those of the march, but the cadence is slightly faster to accommodate the skipping action. Once again, the strides are short (about 12 to 18 inches between opposing foot contacts), and the action is performed primarily on the balls of your feet, which helps you develop foot strength and balance

Practice the skipping drill with one leg at a time before combining the movements (first lift only the right knee, then only the left knee, before alternating right and left lifts) over a distance of 20 to 40 metres for each drill

The skipping high knee drill develops inter-muscular coordination during fast movements to a greater degree than do the marching drills, which are carried out at a slower tempo. In addition, the load placed on the musculoskeletal system is considerably higher during skipping, due to a greater vertical shift of the centre of gravity during the exercise. This additional loading leads to increases in strength in the motor support structures of the feet and lower part of the leg, as well as the thigh, hip and trunk muscles

SKIPPING HIGH KNEE WITH EXTENSION DRILL (SKIPPING ‘B’ DRILL):

This ‘B’ drill is like the ‘A’ skipping drill, except that a swing forward of the lower part of the leg is added to the driving knee action. The emphasis during this drill should be on the ‘pulling down’ (hip extension) of the swing leg rather than the kicking out of the lower part of the leg during knee extension. This ‘pawing’ motion with the nearly extended leg is important for developing coordination and specific strength in the hamstring and gluteal muscles and should help prevent injuries in those areas (especially hamstring strains and tears). All other aspects of proper running form (as outlined in the descriptions of the previous drills) should be observed.

First, move 20 to 40 metres with the right knee driving and extending, then scoot through 20 to 40 metres with the left knee driving and extending, and finish by alternating from right leg to left leg over the same distance. Walk back to your starting point between drills to recover

This skipping ‘B’ drill emphasises the development of an active foot strike, providing the basis for improved stride length, in addition to strengthening the hamstrings, improving coordination and balance and upgrading running posture

RUNNING HIGH KNEE DRILL (RUNNING ‘A’ DRILL) AND RUNNING HIGH KNEE WITH EXTENSION DRILL (RUNNING ‘B’ DRILL):

The running ‘A’ and ‘B’ drills are performed in the same fashion as the marching and skipping versions but utilise a short-stride (12- to 18-inch) running motion. These are the most advanced and difficult drills to perform correctly, and they are also the most specific of the three drills to the actual neuromuscular patterns used during full-stride running. Movement rhythm, frequency of foot strike, balance and coordination requirements, ground impact forces and energy expenditure are at their highest levels during these running drills. It is very important to maintain a forefoot (rather than heel) strike during these running drills in order to allow the foot and lower part of the leg to absorb the high impact forces. Upper torso and arm-swing actions should be similar to those in the previous drills

Perform all running drills with one knee rising and the opposite leg ‘jogging’ (low knee lift) for a distance of 10 to 20 metres. Walk back to the start and repeat the action with the other leg, before combining the actions and performing the drill with alternating legs. The distance covered (10 to 20 metres) for the running drills is shorter than for marching or skipping due to the greater intensity of effort. Over time, you may gradually increase the distance, but in the interest of maintaining proper technique and therefore positive training adaptations, it is wise to be conservative. It is far better to train over shorter distances with excellent form than it is to work over longer distances with average or poor form

The running ‘A’ and ‘B’ drills develop specific intermuscular coordination, increase the strength of the entire foot/leg/hip/trunk complex, and enhance balance and body awareness during full-stride running. Running drills allow you to strengthen many important links in the running performance chain (posture, specific strength and power, mobility and agility) through specific overload of the various links

The following sample running techniques workouts are designed for runners of various ability levels:

Beginner

Do the following running techniques workout two to three times per week at the end of your warm-up (before the main part of your training session begins):

March ‘A’: 1 X 20m each

March ‘B’: 1 X 20m each

Skip ‘A’: 2 X 20m each

Skip ‘B’: 2 X 20m each

Please note: ‘1 X 20m each’ denotes performing the drill for 20 metres with the right leg only, followed by 20 metres with the left leg only, followed by 20 metres of alternating legs. For recovery, simply walk back to the start between repetitions

Intermediate

Carry out the following running techniques workout twice a week at the end of your warm-up:

March ‘A’: 1 X 20m each

March ‘B’: 1 X 20m each

Skip ‘A’: 2 X 30m each

Skip ‘B’: 2 X 30m each

Run ‘A’: 2 X 10m each

Advanced

March ‘B’: 1 X 20m each

Skip ‘A’: 2 X 30m each

Skip ‘B’: 2 X 30m each

Run ‘A’: 2 X 20m each

Run ‘B’: 2 X 10m each

Key summary points about the drills

1 Emphasise proper trunk posture on all drills, keeping your chest up, your back straight, and your chin level

2 Swing your arms smoothly and under control, with hands coming forward to chin level in front and just past the hip in back

3 Emphasise the lifting action of the knee on the swing leg while keeping your foot cocked upward. Emphasise the driving action (extension) of the support leg at the ankle, knee and hip while stressing a ‘tall on your toes’ action with the supporting foot

4 To develop optimal movement coordination, perform all drills when your energy levels are high – before your main workout begins. Performing drills when fatigued leads to less ideal posture and form – and fewer gains in efficiency

5 To reduce impact forces and minimise the possibility of injury, perform all drills on grass, a rubberised track, a wood floor, or some other type of resilient surface

Walt Reynolds

running techniques

This article was taken from the Peak Performance newsletter, the number one source of sports science, training and research. Click here to access these articles as soon as they are released to maximise your performance

Additional Running Drills Video. These are different to those described in the article above.

Eye Openers – Belly Breathing

So breathing is something natural that we have done every moment of our lives and so should not require any “learning” for an athlete. I mean if you are getting breathless you just need to get fitter right? Oh how wrong! Thanks Natalie for opening my eyes about this. Also some amazing reading at www.breathplay.com – Mike

oceanwave - Eye Openers - Belly Breathing

Breathe Easy

I have lots of people ask me about breathing, so I’ve decided to take it on for this month’s article in hopes that you’ll all breathe a little easier.

Many people experience a shortness of breath while running. It’s not a bad thing. It’s SUPPOSED to happen in certain circumstances, most commonly if you’re running faster than your body is conditioned to go or if you’re just starting out on your run. I’ve had more than one person admit to me that they intentionally taught themselves to breathe slowly so that no one would know how out of shape they were. Meanwhile, they were killing zillions of brain cells to look good. I can empathize. I used to do it myself, back in junior high school. I didn’t want to look wimpy to the other kids in gym class so I’d fake slow breathing during exercise, to look cool then I’d take a huge gasp when they weren’t looking. At some point later in my life (in college, I think) I realized that I didn’t care if people saw that I was out of breath. If I needed to breathe hard, so be it.

There are also people that have a large amount of fear come up when they start to breathe hard. It triggers a sense of running out of air, of suffocating, of passing out because of a lack of oxygen. Well, what’s the worst thing that can happen? I guess you could die of a heart attack, which is probably the biggest fear underneath it all. But if you really thought that you were going to die of a heart attack, you shouldn’t be out there running and pushing your luck. You might want to consider shooting pool instead.

There are many reasons why you might come up short of breath, so I’ll discuss a few of them here and do what I can to dispel your fears.

A. You could have a low aerobic capacity
When you’re just starting up a running program you can expect to be out of breath at first. It’s because your body is using muscles that it’s not used to and those muscles are not equipped to take in the additional oxygen supply needed to sustain the increased workload. The best way to increase your aerobic capacity is with LSD. No, it doesn’t stand for Lysergic Dimethyl Acid it stands for Long Slow Distance running. This type of running triggers your body to produce more extensive “capillary beds ” in your muscle tissue so that they can take in oxygen at a higher rate.

B. You are shallow breathing
If you’re only breathing from the upper part of your lungs, you’re not getting as much air as you could if you were breathing more deeply from the bottom of your lungs. A doctor in one of my classes reassured me that there are no alveoli (those little air sacs in your lungs that exchange carbon dioxide with the oxygen from the air) in your upper lungs. Therefore, if you’re only breathing into your upper lungs, you’re not getting as much air into your blood supply even though you might be breathing really hard and fast. The cure for this is to breathe deeply, into your lower lungs. If you’re short of breath, it’s not because you’re not breathing IN enough it’s because you’re not breathing OUT enough.

Here’s how to “belly breathe “. Place your hands over your belly button. Now purse your lips like you’re trying to blow a candle out and exhale, emptying your lungs by pulling in your belly button towards your spine. After you’ve blown out as much air as you can, just relax your belly and the inhale will take place on its own. Practice breathing this way when you’re not running so that you can learn the technique while under any physical duress. Then, once you get comfortable with belly breathing you can introduce it into your running. Try matching up your breathing with your cadence. I usually breathe out for 3 strides and breathe in for 2, but do what works best for you. The main thing to remember is to fully empty your lungs before inhaling again.

C. You are carrying tension in your muscles
If your muscles are tight or tense it is much more difficult for oxygen to squeeze its way into your muscle cells because the oxygenated blood from your lungs cannot enter dense (tense) muscles. As I’ve said in class “It’s like the difference between pouring syrup onto pancakes or bagels. The bagels are so dense that they don’t absorb anything. On the contrary, soft muscles act like sponges and do quite a good job of soaking up all that oxygen-laden blood.

The cure for this is easy. Just relax! Isn’t that why you’re running to begin with? Don’t take yourself so seriously. Drop your shoulders. Smile. Relax your glutes don’t be a tight-ass. Float like a butterfly you get the idea? Just look around you and get into enjoying Nature.

Or lastly

D. You have just started playing a rousing game of tag with your 3-year old daughter in the back yard immediately after downing a huge dinner.
There is no cure for this. Just deal with it dad, and have fun.

I’ve seen runners that have increased their speed and distance simply by learning to breathe right. The better you get at identifying your particular cause, the sooner you’ll be able to do something about it. Sometimes it can be no more than identifying a poor breathing habit and working to overcome it. The biggest help will be when you can learn to really relax while you’re running. It’s then that everything happens easier and because you’re working more efficiently, your oxygen requirements are lower and your breathing will take on more of a natural rhythm. Now take a deep breath and thank the powers that be that you’re still breathing!

©2004 ChiLiving, Inc.

Pool Running

poolrunning200x200 - Pool Running

If you think pool running is weird, boring, and wouldn’t do much for your fitness, we’re guessing you’ve never tried it. That’s too bad, because it’s hands-down the best cross-training activity for runners (and a lot more fun than it looks).

By Bob Wischnia & Marc Bloom

PUBLISHED 09/05/2003 by Runner’s World

Boring–Not!

I started pool running 10 years ago when I injured my back. I thought I’d be bored out of my mind doing it, but I quickly found ways to make it fun. Since that time, I’ve made pool running a regular part of my summer training plan. I have a small group that pool runs with me. Which is my first tip for making pool running fun. –B.W.
  • Go with friends. Organize a group to run at the pool together. Time will pass more quickly when you have company.
  • Take the tunes. If the pool doesn’t have a PA system with music on, bring a boom box to the deck, and put on a favorite, high-energy CD.
  • Run for time. Commit to spend as much time in the water as you’d spend on a normal run. Just start your watch when you jump in, and get out after a predetermined time.
  • Do regular running workouts. Vary the pace, the tempo, the length of time. Simulate a favorite running workout. Some type of fartlek workout, whereby you’re constantly changing speeds, works best.
  • Play games. Follow the leader is fun. Or bring a tennis ball, beachball, or football and pass it around as you run.
  • Or try and do a few minutes of running with your fingers out of the water.
Realize this up front: Pool running is as simple as land running. You jump into the water and start running. If you know how to run, you know how to pool run.

Granted, it looks a little odd, but so what? Thirty years ago, people used to think running looked pretty odd, too, and look how wrong they were.

Here are the two big reasons you should try pool running:

To boost fitness: “Without exaggeration, every single one of the runners who takes my pool-running classes gets faster on the roads,” says coach Doug Stern, who conducts classes for the New York City Road Runners Club. And they do so without increasing their injury risk one bit, as pool running is completely non-impact (you don’t touch the bottom).

To recover from injury: Pool running is the best cross-training exercise for runners because it’s hardly cross-training at all. It’s running–in a pool. A whole host of injuries–shinsplints, stress fractures, and plantar fasciitis among them–won’t keep you from pool running. Therefore, you won’t lose one iota of fitness during your healing period.

What’s more, research has shown that injured runners who pool run can reach the same positive mood state as when they run. No surprise here. You’re not sitting around sulking, you’re staying fit, and recovering from your injury.

For years, world-class runners have used pool running to maintain their conditioning when they can’t run. Marathon world record holder Khalid Khannouchi ran in the pool to stay in shape when a recent foot injury prevented him from doing his normal training. Janis Klecker, a 1992 Olympic marathoner, has done twice-a-week pool runs for years. “If I’m too tired to run,” says the dentist and mother of six, “I jump in the pool. It always reenergizes me.”

Finally, pool running is perfect for this time of year. It allows you to run more mileage–only you’re doing some of it in the cool, supportive medium of water. Too hot for those 10 miles you had planned? No problem. Do the first 5 on the roads, then hit the pool for the same amount of time it took to do the first 5, maintaining the same level of exertion.  Voilá, a 10-mile run.

Everyone’s Invited: If you’re older or pregnant, you’re an ideal candidate for pool running. Here’s why:

Older runners: Because pool running can increase your range of motion–and doesn’t involve pounding–it’s great for older runners who suffer from arthritis or just the occasional creaky joints. Water running can actually decrease pain and stiffness, and improve joint flexibility.

Pregnant runners: Women runners in the latter stages of pregnancy–some of whom may not be able to run on land–may still be able to do so in the pool. Again, there’s no pounding, and you can stay cool on hot days. Just check with your doctor first.