6:30 – Running Talk 6:50 – Stretch 7:00 – Run 7:30 – Cool Down 7:45 – Adjourn Thisschedule is flexible. Sometimes we will not talk as long, sometimes we will talk more. In any case it will be FUN!!
Who are you? Why do you want to run? What is your fitness background? What is your athletic fantasy?
NATURAL RUNNING FORM How humans run without the influence of footwear
WHAT IS NATURAL RUNNING FORM? Abebe Bikila Zola Bud World marathon Record, Rome Olympics, 1960 2x 5,000 meter world record holder
NATURAL HUMAN GAITS• WALK - very efficient over longdistance • Straight legs • Heel strike • Stance phase • Toe off • Both feet on the ground together• RUN - very efficient over longdistance • Land under center of mass • Lateral midfoot/forefoot strike • Stance phase • Toe off • One foot on the ground at a time• SPRINT - up to 30 seconds • Fully propulsive • Forefoot strike
LEARNED HUMAN GAIT • JOGGING (running with a walking gait) • Difficult to maintain for long distances • Heel strike (braking) • Stance phase • Toe off • Ground contact like walking • Stance phase like running • Toe off like sprinting
NATURAL RUNNING GAIT Vertical oscillation land load lever lift
INEFFICIENCIES OF SHOD RUNNING1. Upper body upright or leaning back contribute to overstriding2. Overstriding A. Unnecessary muscular effort lifting lower leg B. Lower leg extension in front of the knee: increased inertial mass moving opposite direction of movement) C. Foot loaded with the ground in front of the bodies center of mass = braking until midstance D. More time on the ground = longer stride length and lower cadence3. Dorsiflexed foot A. Unnecessary muscular effort B. Leads to heel engagement and loading (increased risk of injury)4. Vertical Oscillation = increased effort lifting bodyweight5. Lateral motion expends energy in wrong direction (bleeds off speed)6. Reduced elastic recoil from connective tissue
INEFFICIENCIES OF SHOD RUNNING 1. Upper body too upright 4. Lateral motion (over rotating to counterbalance overstriding)2. Overstriding 3. Dorsiflexed foot
EFFICIENT INEFFICIENT CRAIG ALEXANDER TERENZO BOZZONE
BRAKING AND IMPACT FORCESSUSPENSION ON MUSCLE & TENDON IMPACT ON YOUR STRUCTURE & JOINTS
VERTICAL OSCILLATION• Running 7 mph at 160 steps per minute, a (typical western) runner: • Uses 1,371 steps per mile • Moves 6 inches vertically per step • Lifts their body 9,257 vertical inches = 771 ft per mile • Over a marathon, this is 20,200 ft = 3.8 miles climbing• Highly efficient runners running at 7 mph have 180 steps per minute • Uses 1,543 steps per mile • Moves 2 inches vertical per step • Lifts their body 3,086 vertical inches per = 257 ft per mile • Over a marathon, this is 6,733 ft = 1.3 miles of climbing • Save 2.5 miles vertical climbing effort