http://www.youtube.com/watch?v=2AwRK3js5dg Many of the structural problems I encounter as a Running Coach and Corrective Exercise Specialist begins with fallen arches. This video will get you started on correcting your fallen arches.
Breathing seems like it would come naturally when running, but I am often surprised by the number of runners I see that struggle with this. The two mistakes I see most often are:
1. Hyperventilating (breathing to quickly)
Though it may seem counter intuitive, breathing faster does not provide the body with more oxygen. this is because it takes a moment for your lungs to exchange inhaled oxygen for exhaled co2. The runner that is breathing rapidly is inhaling oxygen, and exhaling the same oxygen before the exchange has occurred.
2. holding your breath.
The body needs oxygen for aerobic activity, in fact that is the very definition of aerobic activity. Though your body will eventually make you breath, or stop running, or both, be careful you are not holding your breath at the start of the race due to pre race jitters. Everytime you step to the line take in a few deep rythmic breaths. this will not only ensure you are not holding your breath, but will also help to calm those pre race jitter.
Proper breathing while Running
Try to take deep slow rhythmic breaths. It may at some point feel like you should increase your rate of respiration, but remember, your primary concern here is not how many breaths you take, but how much oxygen you body is getting.
Tight Calves, this is something I commonly see in runners transitioning to a forefoot gait. The real trick is it is not a forefoot strike so much as a parallell landing. In this video Danny Abshire explains proper foot placement while natural running. Danny Abshire is a Running Form Guru, and the maker of Newton Running Shoes. If you have not checked out Newtons Running Form Fridays on YouTube you definitely should.
http://www.youtube.com/watch?v=wRkeBVMQSgg This is one of the best videos I have seen describing proper running technique.
Danny Abshire is the founder of Newton Running Shoes and the author of the book Natural Running (read my review). Here is a video of Danny Abshire teaching a Natural Running Clinic to MIT students. This is the most comprehensive explanation of natural running I have yet found on YouTube. [youtube=http://youtu.be/lY0nUBRRd10]
Many mediums have recently been professing the importance of a forefoot or midfoot strike, as opposed to a heel strike when running, but putting emphasis on what part of the foot connects with the ground rather than on proper foot placement has many runners running into problems. Yes, it is true that a natural efficient gait will cause the ball of a runners foot (near the little toe) to come in contact with the ground first followed by the heel settling to the ground before lift off for the next stride, but what part of the foot touches the ground first is a symptom of foot placement. To simplify, remember these two concepts:
- If the foot lands in front of the center of mass the runner is likely to heel strike.
- If the foot lands directly beneath the center of mass the runner is likely to land mid foot or forefoot.
Where is my center of mass?
The best way to explore your center of mass is to stand erect. When standing erect all mass should be centered directly over the feet. While in this position of having the feet directly beneath the center of mass try marching in place. You will notice while you do this that as long as the feet are beneath the center of mass you will always land forefoot/midfoot. Try running in place and this will remain true.
Center of mass while running
The example above is only minimally useful because most of us do not want to stay in the same place while running. This is where shifting your center of mass comes in.
If you were to again stand erect and this time lean slightly forward at the ankles you are likely to fall forward. This small change in your center of mass caused gravity to pull the body forward. This gravitational pull is the energy that a runner should be taking advantage of while running. To prevent gravity from pulling you all the way to the ground you now place the foot beneath the center of mass. Do this repeatedly and you are now running.
As long as the center of mass is shifted slightly forward gravity will continue to pull the body forward. placing a foot beneath the center of mass as the body moves forward will keep the force moving forward rather than letting the body fall to the ground.
Change the focus to foot placement rather than foot strike
To often I encounter runners that try to transition to a forefoot strike by pointing their toes, but still placing the foot in front of the center of mass. This is likely to eventually lead to problems and or discouragement. The real focus should be shortening the stride to ensure the foot lands beneath the hips (this is approximately where center of mass will be while running), doing this will automatically ensure a forefoot strike without the braking forces caused by landing the foot forward of the center of mass.
3 tips to help ensure proper foot placement
1. Run as if being pulled forward by a string coming from the center of your chest. This imagery of being pulled forward from the chest will help put your body in a position where the center of mass is slightly forward. This will allow gravity to propel you forward.
2. Increase cadence to 180 steps per minute. Increasing the cadence will shorten the stride as well as provide added energy from muscular rebound.
3. Ensure you have bounce. If the foot is landing beneath the center of mass you should be landing on the balls of your feet (or mid foot), when this happens you should have a slight sensation like jumping rope. To practice this, try jumping rope before you run. You will notice that there is a certain rate at which you can bounce making jumping rope easy, try going half that rate and you will notice jumping rope becoming much more difficult. If you can recognize this bounce while running you are likely landing your feet beneath your center of mass.
Was this helpful? Was this confusing? Let me know using the comment space below.
I found this video from the Natural Running Store that demonstrates the benefits of a zero drop shoe in a lighthearted and easy to understand way. [youtube=http://youtu.be/prStowbVylE]
Thank you Natural Running Store keep up the good work.
See the Training Videos released by Merrell to accompany the release of the Merrel Barefoot Trail Glove. These video will not tell you all you need to know, but they should get you started so you can hit the ground running, so to say.