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The ArT of running
• Started running 1966• Tag, football, basketball, girls,  track, triathlon, road racing• Started coaching 12 years ago• F...
Running: What’s not to love?!
What’s not to love?       “It hurts!”       “It’s bad for my knees.”       “I get too sore afterwards.”       “It’s boring...
Technical Overview   •   Foot Strike   •   Gait Cycle   •   Cadence   •   Stride Length   •   Posture   •   Arm Carriage  ...
Foot Strike• Weighted Heel Strike  – Braking effect, hi shock, bad motion• Un-weighted Heel Strike  – Touches first but no...
Foot Strike
Barefoot Running• Eliminates weighted heel strike• Forces weight onto balls of feet• Places feet and lower legs under grea...
What’s Old is New Again• Bulky, high heeled shoes did nothing for  injury rates – led to increased heel striking• A return...
Gait Cycle• Pendulum: body vaults over leg (walking)  – Leads to over-striding, increased impact  – Forgot how to run – us...
Gait CycleTwo of the greatest runners of all time:
Cadence• Default for most: 160 strikes per minute• Increased vertical oscillation, wasted  energy, increased impact• Recom...
Speed = Cadence x Stride Length• Cadence is set at 180• Speed = Longer stride, bigger circle  – Knee drive and heel kick  ...
Stride LengthHaile Gebrasalasie    Fauja Singh
Posture• Just like life in general: don’t slouch• Poor posture =   – Lack of stable platform (core)   – Wasted muscle tens...
Chest out, Hips forward
Arm Carriage• Keep hands above waist line  – Eases load on shoulders  – Makes faster cadence easier• Avoid swinging across...
Arm Carriage
Your Check List1. Shoulders down – relax2. Chest out3. Hands high4. Cadence5. Flat foot strike
Look for part two of The Art of Running   in which we talk about how to train.Visit us online at OttawaRunningClub.com
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The Art of Running: Part 1 - Technique

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In part one of two we look at the important elements of running technique. Look for part two in which we discuss training.

Published in: Sports, Health & Medicine

The Art of Running: Part 1 - Technique

  1. 1. The ArT of running
  2. 2. • Started running 1966• Tag, football, basketball, girls, track, triathlon, road racing• Started coaching 12 years ago• Founded 2007• Wellington, Westboro, New Ed• $10k to charity each year
  3. 3. Running: What’s not to love?!
  4. 4. What’s not to love? “It hurts!” “It’s bad for my knees.” “I get too sore afterwards.” “It’s boring.”Let’s try this then: Proper Technique and Training
  5. 5. Technical Overview • Foot Strike • Gait Cycle • Cadence • Stride Length • Posture • Arm Carriage • Relaxation
  6. 6. Foot Strike• Weighted Heel Strike – Braking effect, hi shock, bad motion• Un-weighted Heel Strike – Touches first but no weight on it• Mid-foot strike – Fast but great load on lower legs• Flat foot strike – but weight on balls of feet
  7. 7. Foot Strike
  8. 8. Barefoot Running• Eliminates weighted heel strike• Forces weight onto balls of feet• Places feet and lower legs under greatly increased load – High injury risk in transitional phase – Learn to Run all over again• Why not learn to run properly in shoes?
  9. 9. What’s Old is New Again• Bulky, high heeled shoes did nothing for injury rates – led to increased heel striking• A return to: low ramp (12mm to 8mm), forefoot cushion, flexibility 1974 1984 2012
  10. 10. Gait Cycle• Pendulum: body vaults over leg (walking) – Leads to over-striding, increased impact – Forgot how to run – using walking gait instead• Cyclical: feet throw ground back – Circular motion, like riding a tall unicycle – More relaxed motion for muscles – Faster you go, bigger the circle gets
  11. 11. Gait CycleTwo of the greatest runners of all time:
  12. 12. Cadence• Default for most: 160 strikes per minute• Increased vertical oscillation, wasted energy, increased impact• Recommended: 180 spm• This also helps to eliminate over-striding and improve gait cycle (body finds efficiency)• Re-train your brain
  13. 13. Speed = Cadence x Stride Length• Cadence is set at 180• Speed = Longer stride, bigger circle – Knee drive and heel kick – Happens naturally with message from brain to run faster = more push off – You push off harder and increase ROM – Arm your legs with the strength (muscle and nerve training) so power
  14. 14. Stride LengthHaile Gebrasalasie Fauja Singh
  15. 15. Posture• Just like life in general: don’t slouch• Poor posture = – Lack of stable platform (core) – Wasted muscle tension to support• Simple answer: chest out, run proud• Hips: Don’t sit back, push hips forward especially on hills.
  16. 16. Chest out, Hips forward
  17. 17. Arm Carriage• Keep hands above waist line – Eases load on shoulders – Makes faster cadence easier• Avoid swinging across mid-line of body – Creates torsion that muscles must counter• Hands relaxed
  18. 18. Arm Carriage
  19. 19. Your Check List1. Shoulders down – relax2. Chest out3. Hands high4. Cadence5. Flat foot strike
  20. 20. Look for part two of The Art of Running in which we talk about how to train.Visit us online at OttawaRunningClub.com

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