Running Fast: Form, The Last Frontier

In the quest for speed and distance every hill has been repeated, every conceivable combination of speed and rest intervals has been run and as far as weekly mileage every possible number has been tried. Sure the combinations are endless but by the process of elimination, weve seen all the real magic we are going to see without changing the way we run.

Watching Paula Radcliff shatter the womans marathon record turned on a light. Watching Paula run is not pretty but neither was seeing someone break the high jump record by flopping over the bar.

Look at the maze of bones, tendons and muscles in the feet, the lack of muscle in the calf and the weak link in the middle, the knee. Our present way of training to the breaking point is like building a house of cards. Its time to find some bricks!

With Paulas head bob and nose tape, you might just miss the real beauty of her run. Am I mistaken, or is she really running from the strength of her abs? Hmmm

In the movie Without Limits, my favorite scene (besides the yoga sex scene) is when Coach Bowerman calls Pre over from a workout to ask if he always runs with his butt sticking up in the air. Bowerman explains pelvic tilt and locking the hips forward for power, form and strength. Pre goes from breaking records to shattering them. Im sure that conversation in the movie about form had some basis in reality.

A few years ago I listened to Jody Buck, a Physical Therapist and great runner, give a lecture on stretching to a beginning running class at one of my stores. She instructed everyone to lock there hips, or pelvis, forward before doing any stretch, explaining that this would isolate the stretch to the intended muscle group and not to the lower back. I recall her saying, dont let your butt stick up in the air Ah hah!

Ive been a big fan of the most winning college coach of all time, Dr. Jack Daniels, PHD in Physiology. Coach Daniels stresses the physiology of training. You should know why and how you are doing the workout you are doing and know exactly what it will do for your running or you could be wasting time and energy. In his book, Daniels Running Formula, he gives the scientific reasons behind intervals, over distance, tempo runs and form drills. He explains when to run what distance at what pace with the correct form. Cool stuff that makes a lot of sense. He stresses stride length, forward lean and all the biomechanics of running. Like I said, Im a fan. Can you believe it, a coach thats into form!

Running myth: Your form is natural and cant be changed. Its not that many coaches believe this but from my experience, not many coaches address form seriously.

OK, lets get to the point, are there any specifics to this magic form that will bring about changes in speed? There is still some trial and error to come but a must read book is Chi Running by Danny Dryer. I guarantee this book will drive you crazy and will haunt you on every run. The Chi part is from Tai Chi, an ancient marshal art form that stresses, less is more. Chi is your energy, or life force. The premise is that with the proper form you can channel this life force into your movement.

I was slow to pick up the book because I have no martial arts in my background. Its the running purist in me I guess. Im a believer in sports specific training and that running will help your running more than any other sport or cross training will. A quick leaf through of the book gave a description of Danny Dreyers running background, 30 years of distance running, marathons and ultras It sounded like my background, not like a fad book on running from someone who just became addicted. I read on.

Most of what I read in the book Ive heard or seen before but never in one place. Its like a conspiracy theory. You look at all these little things and it adds up to some unbelievable plot. Danny does it well, he hooked me. Lock your pelvis forward, keep your form perfect, lean forward and get your speed from gravity and not leg strength. Have you watched the Kenyans run? No heel strike (which is like putting on the breaks), no toe off, just quick turnover and the magic comes.

Like I said, this book will drive you nuts and its a must read. Did I mention I just ran my fastest 10K in 10 years? Did I mention this book will drive you nuts? Chi Running is available at Running Fit.

Run forever,
Randy Step