Running Form – In Theory and Practice

Campbell Maffettwww.campbellmaffett.com

Agenda About good running form What is good running form Applying running form principles Barefoot running Examples from the field Questions??

World Record Form David Rudisha, 800m Note how well he holds his form in last 100m

About Good Running Form"Sure, you can point to great runners who seem to

be an anomaly form-wise. But I believe the best runners with the longest careers are those who have the best form.

The Kenyans all look different, and many of them don't last long. But when you look at the top Ethiopians, they have impeccable form and they also have long careers."

Alberto Salazarwww.runnersworld.com 31-July-2010

About Good Running Form (cont’d)

"There has to be one best way of running. It's got to be like a law of physics. And if you deviate too much from that – the way I did in my career – it can be a big handicap.

You can be efficient for a while with bad form – maybe with a low shuffle stride – but eventually that's not good for your body. It's going to produce tightness and muscular imbalances and structural problems. Then you get injuries, and if you're not careful – if you don't take care of the muscular and structural issues – the injuries can put you into a downward spiral.

You show me someone with bad form, and I'll show you someone who's going to have a lot of injuries and a short career."

Alberto Salazarwww.runnersworld.com 31-July-2010

Why Have Good Running Form?• More efficient - work with gravity, not against

it.• Reduces injury risk• Promotes all-round structural integrity and

balance• TUF - Technique Under Fatigue

• Should work on / practice running form like you do with swimming, golf/tennis swing, etc.

What is Good Running Form? Doesn't have a name or "brand“ Built on basic principles - the art is in applying

principles to individual athletes Involves whole body in motion - is not just

legs and feet, and does not consist of phases Managing cause-and-effect forces of gravity Is a skill to be learned such that it becomes

habit

Principles Begins with hips - awareness, control and

maintaining position Lead with hips. Keep them high and stable. Run

up and over ground, not across it. Run tall. Stiff legs (ie, amount of

hip/knee/ankle-bend at landing) Straight back. Chest out. Relaxed shoulders &

arms. Let legs find their own pattern/movement,

including foot landing Requires agility and coordination - light on

ground Requires core strength & control - is crucial

Common Faults• Hips rotated - forward/back, up/down - leading

to "sitting“• Women’s high heels!!• Rounded shoulders, back slumped, arm swing

across body• Leaning forwards from the waist, and over-

striding• Focusing on / changing foot landing position• Excess arm / shoulder swing• Injury risk from changing technique for the

wrong reasons

"Finally, perhaps the most important thing of all - don't worry about how your foot is landing! The moment you start becoming pre-occupied with whether you are landing on the heel, the midfoot or forefoot, you're in trouble. That's a recipe for injury.... Also, you change the loading patterns.

...remember that the landing of the foot depends on the position of the foot under the body...

...there is no apparent association between WHERE you land and how fast you are. So forget about landing - gravity will handle that for you!"

Ross Tucker, Science of Sportwww.sportsscientists.com 28-September-2007

Applying Good Running Form Individual for each person - art in applying

principles Striving for desired "feel" - combination of

basic principles Needs to be done one-on-one with a coach Practice good form every run session Like learning any skill - work on small parts

and build to full movement Triathlon form vs. Running form

Approach The right adjustments at the right time for

each athlete Allow for individual, natural biomechanics of

the athlete Start with body position and overall movement Short run-throughs, correction, run-through Drills to emphasise key points Develop weakest point of form, usually core

strength Watch / study other runners Keep it simple!!

Barefoot Running What is it? The body in motion - an evolutionary lesson Why do it? Pros and cons Summary

Examples Professional triathletes Elite runners Age group athletes

Craig Alexander

Chris Lieto

Alexander passing Lieto

Chris McCormack

Andreas Raelert

Terenzo Bozzone

Chrissie Wellington

Mirinda Carfrae

Carfrae vs. Lieto

Yvonne van Vlerken

Dede Griesbauer

Carlos Lopes

Paula Radcliffe

Craig Mottram et al

Video – Sprint Distance Triathlete Megan Mansfield Running background – track and XC Form improves with fitness

Video – Ironman Triathlete Sam Hume Sub-9hr at Hawaii IM, incl sub-3hr run

Video – Runner turned Triathlete #1 Rhiannon Snipe 2:57hr marathon at Gold Coast, 2010

Video – Runner turned Triathlete #2 Adam Kalergis Swimming background 3:10hr marathon 2009 IM goal in 2011

Summary Learn to control your hips Hold hips high and forward, with back straight Run “over” the ground Practice Develop core strength and control Love the run!!

Running Camp Friday 5th November Sunday 7th November Anglesea All welcome!! Saturday

AM - Hard session in hills PM - Drills and core strength exercises, plus some

games Sunday

AM - Long run

Details on www.lovetherun.com.au

Questions??