View your first run as you would a set of repetitions of an exercise.
Just as when your form deteriorates you
stop....not when muscular failure occurs.
In the same way, you would slow down to a speed on a run that you are moving well with good gait.
Pushing to go faster or further too soon will slow down your development of a body conditioned to
running
OK, so what is good gait?
- keep tall with a 'proud' posture
- tight torso but not too tense
- chest up and shoulders back and relaxed (not over tense)
- arms bent at the elbows and allow a natural swing through the arms. Arm drive is
really important for force displacement through the torso
- feet should land on the floor just forward from a centre point below your body
- avoid lengthening stride to 'pull' yourself along
- imagine the floor is 'hot' and you have to minimise your foot time on the floor, this has the effect of minimal ground time and a good spring
back up
- ideal landing point for your feet is mid foot or forefoot before dropping to heel as you roll forward. Where you land on your feet will develop with time. You can be either a mid foot, or ball of foot first runner. Our feet absorb shock this way, not relying on squashy heeled trainers as such, nature has given us all the infrastructure we need for this!
- heel strike is a 'stopping
mechanism' so try to avoid. However, sometimes when starting out this will feel the most natural so go with it, although try to land as lightly as possible. Work on developing up to mid/forefoot landing as above
- centre of gravity just in front of your body as you move..imagine you are 'chasing' this along with your feet as they land
- your legs should glide in a small circle and feet land straight with up
and down 'pistoning' of the knees
- relaxed head, jaw and neck
Overall this advice is a starting point and please always get good advice from a running specialist who can actually watch you run and advise the right kind of trainers.
Using your breathing is a very good way to self limit your
speed to fit within your abilities:
- essentially breathing in through your nose across 3 to 4 strides and out through your mouth for 3 to 4 strides will self limit your intensity
- optimal would be in and out through the nose as well but most find this constrictive and also a bit...er....snotty (for want of a better description)
- the stride amount per breath will decrease as you speed up or intensity increases (i.e. up a hill) to the point that you will be 'mouth breathing'. This is the point where you are switching to anaerobic energy systems (meaning without oxygen). Fine for sprint work which is a short amount of time, however if hoping for a long run you will end up short! Long distance needs aerobic energy systems where you use a steady supply of
oxygen at a comfortable cruising pace and this means slowing down
Please hit reply if you have any questions and always remember that learning to run needs a slow build up and it is a marathon NOT a sprint.
Lastly, if it hurts to run then there us a reason for this so always stop and seek advice...even for the smallest
things!
Happy Trails!
J
