not attempt to change everyting about your running form at once. Make small changes,
and focus on only one thing at a time. Good running posture comes first, then
focus on mechanics and cadence.
- Title - Comments
YouTube - Running Mechanics with Bobby McGee
Some valuable snippets
from Bobby McGee's running video.
- same cadence, different gears - Danny Dreyer
running methods stress that you always have a relatively high cadence (180+),
regardless of your speed, and that you control your speed with your body lean.
Here is Danny Dreyer of Chi Running on the subject.
Good Form Running
- Good Form Running
Good short clip that illustrates three aspects
common to most "natural" running methods: 1) Good Posture, 2) Body
Lean, 3) Midfoot Landing
YouTube - Mark Cucuzzella - Barefoot Running
I don't recommend running barefoot (too dangerous) but this
is good video of good running form. Mark runs the Boston Marathon and many other
races most years, wearning shoes, but always looking the same.
YouTube - Run off the Bike
Comments: Training run (off the bike). Turn off the sound and use the quality
control button at the bottom of the YouTube player to choose 720p HD.Note his
posture - head position, upper body lean, arm swing; watch where his feet land
- nearly under his center of mass.
YouTube - Craig Alexander
2012 Running Form Comments: Near the end of the race at Kona. Turn off
the sound and use the quality control button at the bottom of the YouTube player
to choose 720p HD. Note his posture - head position, upper body lean, arm swing;
watch where his feet land - nearly under his center of mass.
YouTube - Correcting Overpronation
- Danny Dreyer. Does your big toe point away from your centerline while running
or walking? Correct this problem by leveling your pelvis, as Danny Dreyer explains
in this great video clip.
about overpronation: When runners or shoe companies talk about pronation,
they are talking about overpronation. Pronation is a balance shift from the outside
to the inside of your foot as your leg begins to bear weight. It's an important
shock-absorption process, and it loads up the "spring" in your step.
Pronation is natural when walking or running with good posture and mechanics.
Overpronation happens when you land your foot with the big toe pointed away from
your centerline. As you land and move forward with your foot in this position,
the bottom of your foot rolls excessively, some of the impact of landing is absorbed
by your ankle (instead of by your arch), and your lower leg will be twisted outward
and away from your knee. Your knee joint has some side-to-side mobility, but it
is basically a hinge, intended to swing your lower leg straight ahead and straight
back. If you run or walk with your toes pointed out all of the time, you are stressing
the inside edge of that hinge, and over time it will be damaged (or a compensation
will cause damage elsewhere).
The key to correcting this problem is landing
your foot pointing straight ahead, in the direction of travel. Do not try to correct
your foot's flight through the air during the swing phase of your stride. That
may only make matters worse. Instead, focus on leveling your pelvis as Danny explains
in the video clip. When your pelvis is level, your lower leg will swing straight
ahead, and your foot will land pointing forward. Practice leveling your hips both
while walking and running.