Running Techniques

The Pose Method

This method was developed by Dr Nicholas Romanov and is based on the use of gravity to drive your body forward. It describes the head, shoulders, hips and feet as remaining inline throughout, forming an ‘s’ shape. The triathlon team in America currently use this method.

  • The movement of the legs should follow a circular action. Movement is led with the knee bent; the heel moves up under the ischium, along the hamstring and extends out from the knee.
  • Aim to fall forward with each stride
  • Avoid landing on your heels
  • Running speed is limited by how quickly weight can be alternated between feet

Form Training

This consists of 4 elements;

The Drive – Power comes from the foot; stride length is a result of the pushing action. The ball of the foot is the only part of the foot capable of creating a powerful push. Pushing from the toes reduces your power and stability.

The Recovery – the knee joint closes and the foot cycles through as it comes close to the body. The leg should be relaxed, and you should avoid reaching for the ground or stamping down.

The support – The foot makes contact with the ground on the outside edge of the ball of the foot. The weight of the body is then supported. The faster the speed, the higher the contact point on the ball of the foot. At slower speeds the contact point moves towards the rear of the foot between the arch and the heel. In longer runs there is more of a flat foot landing; even during sprinting the heel makes contact with the ground.

Arm – the arms work in opposition to the legs. Your shoulders should be relaxed and the movement comes from the shoulder joint. Your face, jaw, and hands should be relaxed. Your elbows should stay close to your body, increasing efficiency.

British Athletics Form

This consists of 2 stages – the drive and recovery.

During the drive, your foot comes into contact with the ground and therefore supports your body weight. With your hips passing over the foot, the knee, the ankle and hips extend to drive your forward.

During the recovery your foot leaves the ground with your heel pulled up to your bum, bending at the knee to turn the leg into a short moving lever. The thigh is swung forward as the lower leg reaches for the ground. Your foot strike should be very light, meeting the ground on the outside edge of the ball of the foot, rolling inside to bring the ball of the foot in contact with the ground.

Movement of your arms is co-ordinated with the opposite leg in order to keep your balance. The hands should be kept relaxed allowing your elbows to brush against the side of the body. Your shoulders should be low and relaxed.

Keep your posture upright with a slight lean forwards, from the ankle. Your trunk should be fixed with no twisting from the torso. Remain square with the direction you are going. Keep your head an neck in a neutral alignment with your eyes forward.

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