Form and Posture
Running form and posture are the beginning, the middle
and the end to every successful runner and run distance. It doesn’t
matter if you are new to fitness run training or a seasoned runner
with many races distances under your belt, good form and posture
techniques will be the center of your run and fitness goals.
First, do your own review of the direction of your
toes. We understand it is a natural tendency for your foot to angle
out or in but rarely directly in front as your foot strikes the
surface. They should be directly in front of your arch and your
heel.. Proper foot strike can happen fore, heel or neutral just
remember shoes are designed to maximize impact on the heel.
Many distance runners will opt for the heel to neutral
strike roll to limit leg fatigue over the length the distance.
If you have a fore foot strike try to adjust your strike to include
a secondary impact to your heel. Consider a slight forward lean,
not from your shoulders and head but from your core. Allow the
weight of your torso to gently add momentum to your pace.
That’s right core strength, your lower torso
and hip area transition leg turnover, balance, diaphram control
to your upper body. Your upper body control should include relaxed
shoulders and proper arm swing counter to your leg stride. Our
suggestion to you is to practice these techniques gradually and
at half speed.
The object to successful training is to indentify
the right intensity to train at to maximize your performance. Intervals
or repeats help us define your current race potential, how to incorporate
leg turnover and speed to your workout and then to manage your
race goal speed. Interval training combined with low intensity
base training and tempo workouts below your lactate threshold are
essential to help you meet your race goals.
Repeats are the most demanding and stressful to your
body. You can do these workouts on a track, on a measured road
or a treadmill. Depending on the length of your event interval
distances can include 200m, 400m, 800m, combined 1000m/600m, and
the mile. Each repeat should include jog recovery that equals to
of half of the distance of the repeat. Intervals can be based on
time instead of distance, example: 1 min on/1 min. recovery, 2min
on/1 min recovery etc.
If you design your interval workouts yourself always
err on the side of caution. Fewer sets and the length of the workout
should be considered. As you can sustain your assigned pace you
can slowly add the number of sets to your workout. Because of the
intensity and stress associated with this phase of your training
we suggest a structured program.