Prepping for a harder training cycle

Part one:  Form.

This is the first of a series where I’m going to talk about laying the ground work to take your training to the next level.

Why would you want to step up your training?  Simply because if you want to get faster you are going to have to increase the intensity and volume of your training at some point.

The problem, it seems, is that it isn’t as simple as just running harder and more.  The transition from an average training plan to an advanced training plan is hard and many people don’t survive it.

Anecdotally it seems like the number one reason people can’t step up to a more aggressive training plan is that when they try they immediately get injured.

That is the gap.  You need to add volume and intensity, but when you do it’s “Game over”.  What can you do to make that transition to an advanced plan work?  How do you prepare yourself to cross that gap?

In this series we will try to address that challenge.  The topics we’ll discuss in more detail are:

• How to get proper running form?
• How strengthen the bits that you need for more intense training?
• How to develop the range of motion and flexibility necessary?
• How to build a big base and become aerobically fit?

Form First:

My coach likes to say that ‘all injuries are form related’.  If you have poor form it is going to severely limit your ability to scale your training.  Misalignment of your stride creates stress points that will quickly manifest as tendinitis when you ramp op your mileage.

Instead of diving into an advanced program, getting injured and then trying to figure out what the problem is, step back and invest in developing better form.  Fix your form before you ramp up your training and you can avoid many injuries.

What is good form?

You’ve heard all the advice I’m sure.  “Run tall.  Forward lean.  Fast feet…” But, what specifically can you do?

First, let’s talk about posture.  Good form requires you to have good, upright posture.  Here’s what you do.

Stand facing a wall.

Have the wall be about 12 inches or more from the tip of your toes.

Place your feet shoulder width apart.

Make sure your feet are pointing directly at the wall not in at each other (pigeon-toed) or outwards (duck-footed).  You may laugh at this but at least half the people I see running in the gym have at least one foot at a wonky angle and this is a guaranteed recipe for tendinitis.

Straighten up your body.  Imagine that there is a string that runs from the bottom of your feet all the way up through your body and out through the very top pf your head.  Imagine you are pulling the string tightly upward so your whole body gets taller and straighter.

Push your hips forward. Imagine that there is a leash tied to your belt buckle and a dog is pulling you.

Now pull your arms up so your hands are held loosely out in front of you.

Your elbows should be close to your sides and at 90 degrees.

Your hands are loose and turned slightly thumbs out.

Now fall forward by leaning forward at your ankles. Just your ankles. Keep the rest of your body upright and straight like it was before.  Lean at the ankles.

This is what they mean by “Running Tall” and “Upright form” and “Lean at the ankles”.

Notice how when you leaned forward your heels lifted off the ground a little?  Notice where your weight is resting on your feet. Your weight now should be squarely on the center-front of your foot.  By leaning forward at the ankles you remove the need to heel strike.  Where your weight is now is where your foot should be hitting the ground when you run.

When you are running with proper form you are really falling forward and your feet are catching you.  It’s a controlled forward fall.

This is where your feet should hit the ground.  Notice how they are under your center of gravity and not out in front of you.

From this position now lift one of your feet by bending your knee and pulling that foot directly back so that the heel approached your butt cheek on that side.  That is the running motion when you find your good form.

Picture it.  Lift the other foot in the same way.  Notice the muscles and balance you are using to lift the feet.  Notice how your feet stay pointed forward.  They shouldn’t whip out to the side or any other motion. They should lightly land on that pad under your center of gravity and snap quickly back up.

That’s good posture and it is really important.  It’s important not only because it will keep you from getting injured when you ramp up your training but it is also very efficient and will allow you to run faster and longer with less effort.

For some of you it may be a bit like learning how to juggle.  You may have burned in a set of poor mechanics and like every other habit it takes practice to break those habits and change.  This is why you should work on it before you start training harder.

First, forget about speed and distance and just spend some time, maybe a month, working on getting the form right.  You may have to slow down to get it under control.

Here are some tips for form fixing.

First, Have someone video you from the front, back and sides as you try to run with good form.  Do it at a couple different paces.   Show that video to a running coach and get some pointers on what you need to work on.

Second, try running in your socks on the treadmill, or barefoot in the grass.  Shoes can distort your form, especially if you’ve been trying to compensate for form issues with control shoes.  Go naked and see how it feels.  Be careful to go very slowly when you do this.  The goal isn’t to run fast it’s to understand and really feel your body mechanics.  Feel your feet hit the ground.

Third, Go on YouTube a search for ‘form drills’.  You’ll find some of the best coaches in the world have different exercise and drills you can do to enhance good form. Work the ones you like into your routine.

Finally, watch the videos of the elite runners and check out their form.  Get that image of what good form looks like in your head so you can visualize it when you’re practicing your own form.

The faster and farther you run the more important having good form becomes. If you want it step it up, do yourself a favor, step back and spend a cycle working on your form.  There is no end point for form.  You’ll spend your career working on it.  Investing in your form will pay great dividends in performance and injury avoidance down the road.