Running Form – In Theory and Practice

1. Running Form – In Theory and Practice Campbell Maffett www.campbellmaffett.com

2. Agenda • About good running form • What is good running form • Applying running form principles • Barefoot running • Examples from the field • Questions??

3. World Record Form • David Rudisha, 800m • Note how well he holds his form in last 100m

4. About Good Running Form "Sure, you can point to great runners who seem to be an anomaly form-wise. But I believe the best runners with the longest careers are those who have the best form. The Kenyans all look different, and many of them don't last long. But when you look at the top Ethiopians, they have impeccable form and they also have long careers." Alberto Salazar www.runnersworld.com 31-July-2010

5. About Good Running Form (cont’d) "There has to be one best way of running. It's got to be like a law of physics. And if you deviate too much from that – the way I did in my career – it can be a big handicap. You can be efficient for a while with bad form – maybe with a low shuffle stride – but eventually that's not good for your body. It's going to produce tightness and muscular imbalances and structural problems. Then you get injuries, and if you're not careful – if you don't take care of the muscular and structural issues – the injuries can put you into a downward spiral. You show me someone with bad form, and I'll show you someone who's going to have a lot of injuries and a short career." Alberto Salazar www.runnersworld.com 31-July-2010

6. Why Have Good Running Form? • More efficient - work with gravity, not against it. • Reduces injury risk • Promotes all-round structural integrity and balance • TUF - Technique Under Fatigue • Should work on / practice running form like you do with swimming, golf/tennis swing, etc.

7. What is Good Running Form? • Doesn't have a name or "brand“ • Built on basic principles - the art is in applying principles to individual athletes • Involves whole body in motion - is not just legs and feet, and does not consist of phases • Managing cause-and-effect forces of gravity • Is a skill to be learned such that it becomes habit

8. Principles • Begins with hips - awareness, control and maintaining position • Lead with hips. Keep them high and stable. Run up and over ground, not across it. • Run tall. Stiff legs (ie, amount of hip/knee/ankle-bend at landing) • Straight back. Chest out. Relaxed shoulders & arms. • Let legs find their own pattern/movement, including foot landing • Requires agility and coordination - light on ground • Requires core strength & control - is crucial

9. Common Faults • Hips rotated - forward/back, up/down - leading to "sitting“ • Women’s high heels!! • Rounded shoulders, back slumped, arm swing across body • Leaning forwards from the waist, and over-striding • Focusing on / changing foot landing position • Excess arm / shoulder swing • Injury risk from changing technique for the wrong reasons

10. "Finally, perhaps the most important thing of all - don't worry about how your foot is landing! The moment you start becoming pre-occupied with whether you are landing on the heel, the midfoot or forefoot, you're in trouble. That's a recipe for injury.... Also, you change the loading patterns. ...remember that the landing of the foot depends on the position of the foot under the body... ...there is no apparent association between WHERE you land and how fast you are. So forget about landing - gravity will handle that for you!" Ross Tucker, Science of Sport www.sportsscientists.com 28-September-2007

11. Applying Good Running Form • Individual for each person - art in applying principles • Striving for desired "feel" - combination of basic principles • Needs to be done one-on-one with a coach • Practice good form every run session • Like learning any skill - work on small parts and build to full movement • Triathlon form vs. Running form

12. Approach • The right adjustments at the right time for each athlete • Allow for individual, natural biomechanics of the athlete • Start with body position and overall movement • Short run-throughs, correction, run-through • Drills to emphasise key points • Develop weakest point of form, usually core strength • Watch / study other runners • Keep it simple!!

13. Barefoot Running • What is it? • The body in motion - an evolutionary lesson • Why do it? • Pros and cons • Summary

14. Examples • Professional triathletes • Elite runners • Age group athletes

15. Craig Alexander

16. Chris Lieto

17. Alexander passing Lieto

18. Chris McCormack

19. Andreas Raelert

20. Terenzo Bozzone

21. Chrissie Wellington

22. Mirinda Carfrae

23. Carfrae vs. Lieto

24. Yvonne van Vlerken

25. Dede Griesbauer

26. Carlos Lopes

27. Paula Radcliffe

28. Craig Mottram et al

29. Video – Sprint Distance Triathlete • Megan Mansfield • Running background – track and XC • Form improves with fitness

30. Video – Ironman Triathlete • Sam Hume • Sub-9hr at Hawaii IM, incl sub-3hr run

31. Video – Runner turned Triathlete #1 • Rhiannon Snipe • 2:57hr marathon at Gold Coast, 2010

32. Video – Runner turned Triathlete #2 • Adam Kalergis • Swimming background • 3:10hr marathon 2009 • IM goal in 2011

33. Summary • Learn to control your hips • Hold hips high and forward, with back straight • Run “over” the ground • Practice • Develop core strength and control • Love the run!!

34. Running Camp • Friday 5th November  Sunday 7th November • Anglesea • All welcome!! • Saturday • AM - Hard session in hills • PM - Drills and core strength exercises, plus some games • Sunday • AM - Long run • Details on www.lovetherun.com.au

35. Questions??