Why is it important to improve running form and technique? * Better skills mean efficiency/economy is increased: more of your precious energy is utilized to move you forward. You run faster witk less effort! * Improved "functional" strength and resil iency of running muscles: resistance to fatigue; faster run splits. * Reduced risk of injury. You can't train and improve if you are hurt! * Improved/increased lactate threshold. Proper Form & Technique: Basic Concepts

1. Overall running posture: stay in "balance." (1.e.: ankles, hips, and shoulders in a vertical line)
2. Try to move feet vertically rather than horizontally (minimize forward/backward movement of thighs).
3. Foot strike/support should occur "mid-foot to ball." Do not reach out to increase stride length!!
4. Keep ground contact time as short as possible. Think quick, light, and fast!
5. Maintain a stride rate of 90+/- 's.p.rn. at all times.
6. Minimize up/down movement of body (oscffiation).
7. Relax! Minimize unnecessary tension.

What are some basic drills and how do I incorporate these into my training program?

Insert these drills into your run program 1-3 times per week. Begin with a 15 min +/- easy jog and then try them as part of your warm up before beginning the "main" part of your run. Start small (duration and intensity) and build gradually over time. Perform these drills on a soft surface only! Allow for adequate rest/recovery between sessions.

1. Basic posture/position drill -- begin trying to maintain balance on each side of your body while stationary -- pause after each 'change of support' from right to left. Focus on first learning/mastering the skill, then increase speed and quickness of movements.

2. One leg hop, in place & forward mvt. (supported leg lifted toward your butt) Perform 1-8 sets of 30 sec - 2 min duration, first with right leg and then switching to left.

3. Run "Springs." Start with 3-5 and in crease in number as you become more skilled and stronger. Insert approx. same number of foot strikes for rest in between. Do these as quickly as possible9 focusing on vertical leg movement, relaxation, and SHOPT contact time, hamstring/initiation of movement.

4. Running Lunge - stationary & moving. Practice movement in place before incorporating into running. Move fast with lead (support) leg (vertical movement/short contact time) while running. Qpposite leg is relaxed, follows behind.

5. Skipping. One leg/both legs. Count foot strikes. Begin at a comfortable level of 10-20 strikes; 1-3 sets, and gradually increase duration of strikes/sets over time.

6.20-30 sec. downhill strides (on a SOFT surface). Choose a moderate slope on a soft surface and lean forward from the waist, alowing your body to 'fall' down the hill. Start slowly and pick up speed. Move legs quickly as they try to "catch up with the body." These are fast, but not necessarlJy intense.

During running, make it a habit to occasion-ally "count strides per minute." Important: even while running easily, maintain s.p.m. of +/- 90, as you are always training your nervous system regardless of intensity/duration. If you practice loping/plodding, this is what you will learn!

Sources: David Cavanaugh: Biowechanics of Distanee Running; and Nicholas Roinanov: The Pose Method ofRunning