What a great run with the group last night! Everyone that came out did so well, you should truly be proud of what you have Already accomplished and be more and more confident each day in your ability to do this!
Again, such great questions from everyone and I really enjoyed getting the one-on-one time with so many of you. The difference in everyone's form from last week is just fantastic - strides are shortening, people are getting lighter on their feet and looser through their bodies.
Remember:
land on the ball of your foot (almost flat). Exact form is to land on the outside ball of your foot, just behind your pinky toe, and roll flat.
Lift your foot off the ground using your big quad and hamstring muscles, don't push off with your calves - it's about efficiency, make it easier on yourself by moving away from your smallest muscles and focusing on your largest muscles.
Then, most importantly, relax
As Caballo Blanco says (in Chris McDougall's 'Born to Run'):
“Think Easy, Light, Smooth and Fast. You start with easy, because if that’s all you get that’s not so bad. Then work on light. Make it effortless, like you don’t give a $h*+ how high the hill is or how far you’ve got to go. When you’ve practiced that for so long that you forget you’re practicing, you work on making it smooooooth. You won’t have to worry about the last one — you get those three, and you’ll be fast.”
Second Wind
"Run With Purpose!"
Wednesday, August 17, 2011
Tuesday, August 16, 2011
1. Foot Strike:
I've fielded several questions of late regarding running form. Lots of the questions stem from "my ___ (heel, knees, back, shoulders) hurt".
I want to address some key points on form.
Over the next several weeks (Tuesdays and Thursdays) we will address each part in detail, with a new topic each day, starting at the foot and working our way up
(*Note: The following information that will be posted are excerpts from my book "Second Wind: the running coach you never had but always needed")
----------------
Footstrike:
You should land on your forefoot (think ball of your
foot) followed by your arch and then your heel
landing almost simultaneously after.
Many people(myself included for years) confuse landing on the
forefoot to mean landing on your toes and never
allowing your heel to touch the ground.
This is incorrect. This doesn’t allow your calf muscle
to ever relax (by never having your heel touch to
take the pressure off) which will put you in a world
of hurt (it’s not efficient due to relying too heavily on
your calves instead of your quads and hamstrings as
well as putting you at a much higher risk for shinsplints).
So again, land on the ball of your foot, and
then your arch (the mid-foot) and the heel will land a
split second afterwards.
For some people, it is easier to think of this process
as landing flat (but try to think of your forefoot
landing even a thousandth of a second earlier than
the rest of your foot).
Do not, under any circumstances, land directly on
your heel.
To feel this proper form in action, take your socks and shoes
off and tip-toe (like you're sneaking through your house).
Where/how does your foot land? You land on the outside ball of
your foot (think just behind where your pinky-toe starts)
and roll in, and down to flat. That is your perfect foot strike!
I want to address some key points on form.
Over the next several weeks (Tuesdays and Thursdays) we will address each part in detail, with a new topic each day, starting at the foot and working our way up
(*Note: The following information that will be posted are excerpts from my book "Second Wind: the running coach you never had but always needed")
----------------
Footstrike:
You should land on your forefoot (think ball of your
foot) followed by your arch and then your heel
landing almost simultaneously after.
Many people(myself included for years) confuse landing on the
forefoot to mean landing on your toes and never
allowing your heel to touch the ground.
This is incorrect. This doesn’t allow your calf muscle
to ever relax (by never having your heel touch to
take the pressure off) which will put you in a world
of hurt (it’s not efficient due to relying too heavily on
your calves instead of your quads and hamstrings as
well as putting you at a much higher risk for shinsplints).
So again, land on the ball of your foot, and
then your arch (the mid-foot) and the heel will land a
split second afterwards.
For some people, it is easier to think of this process
as landing flat (but try to think of your forefoot
landing even a thousandth of a second earlier than
the rest of your foot).
Do not, under any circumstances, land directly on
your heel.
To feel this proper form in action, take your socks and shoes
off and tip-toe (like you're sneaking through your house).
Where/how does your foot land? You land on the outside ball of
your foot (think just behind where your pinky-toe starts)
and roll in, and down to flat. That is your perfect foot strike!
Thursday, August 11, 2011
Running form Tuesdays/Thursdays!
Ok guys, here goes:
For the next 7 weeks I will be posting detailed information on Thursdays (some weeks will get the Running Form posts twice a week on Tuesdays And Thursdays!)
All of the information will be direct excerpts from my book "Second Wind: the running coach you never had but always needed"!!
We will start with the feet and work our way up to our heads - the topics will include detailed information on the following:
1. Foot Strike
2. Stride Mechanics
3. Lift Off
4. Knees
5. Waist/Hips
6. Center of Gravity
7. Arms
8. Head
9. and complete, correct, Running Posture
For the next 7 weeks I will be posting detailed information on Thursdays (some weeks will get the Running Form posts twice a week on Tuesdays And Thursdays!)
All of the information will be direct excerpts from my book "Second Wind: the running coach you never had but always needed"!!
We will start with the feet and work our way up to our heads - the topics will include detailed information on the following:
1. Foot Strike
2. Stride Mechanics
3. Lift Off
4. Knees
5. Waist/Hips
6. Center of Gravity
7. Arms
8. Head
9. and complete, correct, Running Posture
Most of you know that I'm on Facebook and use it quite a lot (any/all of you are welcome to friend me there). I'm now going to start a Twitter account (LeviDodd)
Follow me for running information, tips, and thoughts, SeizeAbundantLife notes (my other blog), mass hilarity (of course ;) and to Help me figure it out!
http://twitter.com/#!/levidodd
Follow me for running information, tips, and thoughts, SeizeAbundantLife notes (my other blog), mass hilarity (of course ;) and to Help me figure it out!
http://twitter.com/#!/levidodd
Wednesday, August 10, 2011
Shoes?
What a fantastic clinic and training run last night! We had a great crowed of 35 people and everyone did so well! There were excellent questions all around and I got reminded of why I do this -- I LOVE the light-bulb moments and seeing the looks of fear, doubt, and apprehension turn to realization, joy, and determination!
I got a lot of questions about shoes last night (or lack there of ;)
so I want to take a few minutes to address very basically some things to look for, some things to avoid, and why.
Here are a few things to think about:
Your foot is designed to flex, and bend, and move. Lots of shoes prohibit your feet from doing Any of those things (stability webs, roll bars, carbon injected crash plates, etc.).
Think about your arch. How many people have been told that you have a weak arch, so you need arch support? What's the strongest shape in nature, or in construction (think bridge building).. the arch. Ever seen anyone build a bridge and then stick a support up underneath their archway? Of course not, and why? Because doing so completely defeats the design capabilities and the function of the arch! - (more on that next Tuesday)
Consider also that studies have proven (Harvard University, American Society of Biomechanics, Nike's own Director of Nike Sports Research Lab, American Journal of Sports Medicine, Medicine & Science in Sports & Exercise, etc. etc. etc.) that the greater the padding, the greater the impact. Let that sink in for a second (yes - you read that right). The more padding your shoe has in it, the harder your foot (and knees, and hips, and back) will smash into the ground - again.. more on this next Tuesday.
Then there's the fact that all of our running shoes are high heels. Most all running shoes have a much higher heel than forefoot (ie a 32mm heel height and a 20mm forefoot height). Would you choose to run in high heels? not only does it put lots of extra pressure on your knees and shins, it nearly forces a heel strike. To be continued... next Tues ;)
Finally, there's the issue of weight. You are picking up your feet a lot, more so than most of you every imagined if you are transitioning into correct running form. Each time you do so, you're having to lift the weights on each of your feet (those shoes). A typical corrective running shoe will weigh in somewhere around 12oz a piece (or more), where a pair of FiveFingers will weigh less than that a Pair - only about 5-6oz a piece. And your barefeet... they tip the scales at zero.
Here's what you want to remember:
Less is more.
In buying a shoe, you want to look for:
Zero-drop shoe (one where the heel is not raised higher than the forefoot)
This one isn't a big deal, but one where the toes don’t curl straight up into the air (set a running shoe flat and look at all the space underneath the toes)
A wider shoe (your toes need room to splay out)
A shoe that does not attempt to overwrite and control God’s perfect design ("ZOMG bionic neo ion infused krptontastic!")
A shoe that is super light weight
A shoe that is flat on the inside (no jutting up arch "support")
A shoe that bends (that you can roll up toe to heel)
And a shoe that isn't incredibly "squishy" (if it feels like a house shoe when you put it on it will kill you, your feet, your heels, your knees, and your lower back by the end of the day).
So in short, avoid any shoe that boasts any of the following: “Control”, “motion control”, “high arch”, “stability”, “stability web”, “narrow last”, “bounce”, “rebound”, or anything that brags in regards to excellent cushioning or high technology.
An easy, over simplified way to ask your shoe store salesperson for the right thing, ask for a "Zero drop shoe". What this means is that the shoe will put your forefoot and your heel on the same plane - they will be the same height.
This way you wont be running in high-heels. While not 100% of the time, typically, if the shoe has a zero-drop, then it has the other features you want to be looking for.
Remember, just because a shoe is labeled "Minimalist", doesn't mean it's any good. There are lots of "minimalist" shoes out there that are anything but, and, on the other hand, there are lots of good minimalist shoes out there that can make great strides (pun intended) in helping your form and helping you to run pain free
I got a lot of questions about shoes last night (or lack there of ;)
so I want to take a few minutes to address very basically some things to look for, some things to avoid, and why.
Here are a few things to think about:
Your foot is designed to flex, and bend, and move. Lots of shoes prohibit your feet from doing Any of those things (stability webs, roll bars, carbon injected crash plates, etc.).
Think about your arch. How many people have been told that you have a weak arch, so you need arch support? What's the strongest shape in nature, or in construction (think bridge building).. the arch. Ever seen anyone build a bridge and then stick a support up underneath their archway? Of course not, and why? Because doing so completely defeats the design capabilities and the function of the arch! - (more on that next Tuesday)
Consider also that studies have proven (Harvard University, American Society of Biomechanics, Nike's own Director of Nike Sports Research Lab, American Journal of Sports Medicine, Medicine & Science in Sports & Exercise, etc. etc. etc.) that the greater the padding, the greater the impact. Let that sink in for a second (yes - you read that right). The more padding your shoe has in it, the harder your foot (and knees, and hips, and back) will smash into the ground - again.. more on this next Tuesday.
Then there's the fact that all of our running shoes are high heels. Most all running shoes have a much higher heel than forefoot (ie a 32mm heel height and a 20mm forefoot height). Would you choose to run in high heels? not only does it put lots of extra pressure on your knees and shins, it nearly forces a heel strike. To be continued... next Tues ;)
Finally, there's the issue of weight. You are picking up your feet a lot, more so than most of you every imagined if you are transitioning into correct running form. Each time you do so, you're having to lift the weights on each of your feet (those shoes). A typical corrective running shoe will weigh in somewhere around 12oz a piece (or more), where a pair of FiveFingers will weigh less than that a Pair - only about 5-6oz a piece. And your barefeet... they tip the scales at zero.
Here's what you want to remember:
Less is more.
In buying a shoe, you want to look for:
Zero-drop shoe (one where the heel is not raised higher than the forefoot)
This one isn't a big deal, but one where the toes don’t curl straight up into the air (set a running shoe flat and look at all the space underneath the toes)
A wider shoe (your toes need room to splay out)
A shoe that does not attempt to overwrite and control God’s perfect design ("ZOMG bionic neo ion infused krptontastic!")
A shoe that is super light weight
A shoe that is flat on the inside (no jutting up arch "support")
A shoe that bends (that you can roll up toe to heel)
And a shoe that isn't incredibly "squishy" (if it feels like a house shoe when you put it on it will kill you, your feet, your heels, your knees, and your lower back by the end of the day).
So in short, avoid any shoe that boasts any of the following: “Control”, “motion control”, “high arch”, “stability”, “stability web”, “narrow last”, “bounce”, “rebound”, or anything that brags in regards to excellent cushioning or high technology.
An easy, over simplified way to ask your shoe store salesperson for the right thing, ask for a "Zero drop shoe". What this means is that the shoe will put your forefoot and your heel on the same plane - they will be the same height.
This way you wont be running in high-heels. While not 100% of the time, typically, if the shoe has a zero-drop, then it has the other features you want to be looking for.
Remember, just because a shoe is labeled "Minimalist", doesn't mean it's any good. There are lots of "minimalist" shoes out there that are anything but, and, on the other hand, there are lots of good minimalist shoes out there that can make great strides (pun intended) in helping your form and helping you to run pain free
Sunday, August 7, 2011
Training Run Tuesdays start TOMORROW!
I'm excited to announce that tomorrow we will kick off our Training Run Tuesdays at the World's Fair site lawn at 7pm.
Come on out and join myself, Lori Tucker (WATE), Kim Hansard (Mark & Kim in the Morning 102.1), and Karol Harper (VMC) for a fun and informal clinic to include group instruction, individualized instruction, Q&A, and a training run.
Also, everyone who comes out tomorrow will receive a free "Dormant to Dominant - 7 Weeks to your first 5k" training schedule to get you ready to run the VMC 5k on Sept. 24th!
Come on out and join myself, Lori Tucker (WATE), Kim Hansard (Mark & Kim in the Morning 102.1), and Karol Harper (VMC) for a fun and informal clinic to include group instruction, individualized instruction, Q&A, and a training run.
Also, everyone who comes out tomorrow will receive a free "Dormant to Dominant - 7 Weeks to your first 5k" training schedule to get you ready to run the VMC 5k on Sept. 24th!
Monday, August 1, 2011
HOT!!!
With heat indexes varying from 95 - 111 degrees, running in the middle of the day is Brutal! I have had several out-and-back runs lately (on lunch break) where I've gotten half way out and regretted my timing!
We have to be careful in extreme heat, being sure to hydrate and stretch even more than usual. Sugar drinks become very important (gatorade, powerade, FRS, EFS, etc). Also, remember that you can't simply wait until after the run to recovery hydrate, you can't even wait until the middle of the run, you really need to be drinking and hydrating before you head out on your run in the first place.
Now, the obvious solution to this is run early in the morning or late at night to avoid the heat and the direct sunlight, and I would strongly recommend this to everyone! However, you also have to remember that if you are preparing for a race, you need to prepare for it under race conditions. If you are running a race that will take you through the mid-day heat on asphalt, then running only first thing in the morning on grass isn't going to prepare you for the race ("train how you will compete") and your body will have a huge shock on its hands if race day is the first time you experience those conditions
We have to be careful in extreme heat, being sure to hydrate and stretch even more than usual. Sugar drinks become very important (gatorade, powerade, FRS, EFS, etc). Also, remember that you can't simply wait until after the run to recovery hydrate, you can't even wait until the middle of the run, you really need to be drinking and hydrating before you head out on your run in the first place.
Now, the obvious solution to this is run early in the morning or late at night to avoid the heat and the direct sunlight, and I would strongly recommend this to everyone! However, you also have to remember that if you are preparing for a race, you need to prepare for it under race conditions. If you are running a race that will take you through the mid-day heat on asphalt, then running only first thing in the morning on grass isn't going to prepare you for the race ("train how you will compete") and your body will have a huge shock on its hands if race day is the first time you experience those conditions
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