ArticleCheckList

Running technique is a mix of form , the biomechanics, and style, how    you look and feel when you run . The art of blending and fine tuning these two ingredients produces a more efficient [ minimizes injuries ] and faster action.

Here is a check list that focuses on the main elements of running form and style. Go through the list from time to time and see how you rate!.

      RUNNING: Key -Elements

      Breathing should be smooth, relaxed, and rhythmic, from the belly.
      Emphasis on exhaling. Mouth open. Jaw loose. S.m..o...o....t.....h....
      �As I breath in, I feel calm. As I breath out, it makes me smile.�

    Eyes focused 35 - 50 meters ahead, but scanning near and far.

      Relaxed face , neck and shoulders. Relax entire body.

      Body should be erect, as if suspended from a string like a puppet.
      Chin level , shoulders pulled gently back, and butt in, to align body
      and minimize heel strike.

      Elbows bent 90-110 degrees, hands loosely cupped, thumb on
      index finger.

      Arm Swing gentle, but not lazy, rhythmic using lower arms, avoid
      using upper arms and shoulders. Swing not to cross body�s centre
      line or behind hips. Remember: Cross-Country Skiing ... �gentle� pole
      action.

      All motion should be directed forward, �down the road�, front & back,
      not side to side.

      Knee lift and heel kick must be evident, but not too high. Use the
      ankle as a strong lever for efficient distance running.
      Do not overstride, and keep the stride frequency high. 90 - 95 single
      foot strikes per minute. Use �mid foot-heel� as opposed to �heel-toe�
      strike.

    Foot action: Circular not elliptical. �Negative foot speed�: Foot
       moving backwards at time of surface contact. Think, �Kness up�.

      Allow ample time for warm-up and technicals.

      DRIVE :off the back foot
                   :the knees up
                   :the hips forward
                   :the arms down

     INHALE power and energy. EXHALE unwanted elements: physical
      and mental.

Distance work can cause the competitive athlete to lose touch with good racing form, at the same time reinforcing poor practices, so when the runner needs to go faster in a race the skill is not obvious. Racing form must be practiced and reinforced frequently. It is a skill we must learn, and then sharpen consistently, or we will lose it. To this end the technical drills, you learned, must also be practiced regularly.

Remember: Practice does not make perfect.
                         Practice makes permanent.
                             Perfect practice makes perfect

RUNNING TECHNIQUE: FORM CHECK