Tip 34: Cross-train with creativity.
Why: Don't let your body fade before your legs fade. Cross training can be "fun" and productive. Add variety to training. Helps others. Make your spouse happy!
How: Consider doing some tasks yourself instead of hiring someone else (e.g. dig out a stump, paint, break bricks, dig a trench).
Tip 33: Shoes for function not fashion.
Why: Running shoes with big height differences under your heel vs under your front foot can cause bad form: overstriding, landing hard on heel, and prevent proper lean. All of these can cause injuries.
How: Slowly migrate to shoes with less drop from heel to toe. Too big of a change to quickly can cause injuries.
Tip 32: Dance over trails
Why: Land light, soft, and quick. Let your body feel what is right.
How: Pogo one leg after another with your back close to a wall. Pop quickly. Do not push slowly.
Then, jog/run to running pace music. Check out the new "Born To Run 2" book by Christopher McDougall and Eric Orton for more specifics....you will be glad you did.
Tip 31: Run long NOT tall.
Why: Running tall implies straight up without emphasizing leaning forward. Leaning forward is more efficient.
How: Stand still and fairly straight (back needs to be naturally curved though), then lean your entire body forward hinged at your ankles not your waist.
When you lean far enough you start falling forward and your stride is behind you instead of in front of you. Don't lean too much as it can also cause injuries. Each speed needs its own lean.
Tip 30: Barefoot Running is magic.
Why: Your body naturally corrects many of the major running form errors like landing hard on your heels.
How: Test jogging and running slowly on hard sand or smooth concrete for up to 50 yards to see how it changes your form. You likely will land softer, quicker, and with a stride more behind your body. Do NOT run barefoot too far, too intense, or too frequently as this will likely cause injuries until your body strengthens and adapts.
Tip 29: Swing elbows not shoulders.
Why: Wastes energy. Can slow down your cadence. Often comes with tight shoulders which can hurt other running's natural movements.
How: Nudge your elbows back. Allow your shoulders some forward and backward movement but do not force the movement.
Tip 28: Look forward.
Why: Improves posture. If head is forward it stresses your neck and shoulders. Relaxes body so it can move properly.
How: Look at your shadow, or in a store window, or in a mirror while on a treadmill, or video yourself to see if you have a head issue. Once aware, stay aware. Test with your head down, then too far up/back, and you will feel what is best. Eyes can look down without your head being down.
Tip 27: Keep spine straight.
Why: You want to go forward not sideways. Not efficient nor productive to move side-to-side.
How: Exaggerate your side-to-side movement then slowly reduce it. You will feel the benefit of staying straight and teach your body to stay straight.
Tip 26: Lean head slightly forward.
Why: Minimizes lower back curve. Can mitigate or eliminate lower back pain. Allows more effective propulsion.
How: Pull back of head (cowlick) up. This helps to straighten your spine to make you taller. It also pulls in your chin. Still want to keep your natural three curves in your back.
Tip 25: Have a slight forward lean.
Why: Reduces excess striding in front of body and can reduce hard landings. Easier to get stride behind you. More lean means more speed.
How: Stand on your toes with good posture, lean from your ankles without bending at the waist, then fall forward to start moving. While you run test leaning forward, then backwards, and you will feel the gas pedal and the brakes. www.PostureRunning.net
Tip 24: Don't run straight up.
Why: Takes more effort to run straight up. May increase pounding on the ground.
How: Stand on your toes with good posture, then lean forward from your ankles without bending at the waist, as you fall forward start running. You will have to move your legs behind you to keep from falling. While you run, lean forward, then backwards, and you will feel the difference. www.PostureRunning.net
Tip 23: Don't have tight shoulders.
Why: Tightness does not allow your body to move properly. Creates sore muscles in back of neck and upper back.
How: Tightening up is unconscious so consciously stopping it is a temporary fix. Instead, nudge elbows back and let them drop with gravity at the same time. It is easier to focus on doing something than on not doing something.
Tip 22: Don't hunch forward.
Why: Torso does not rotate properly and it inhibits breathing.
How: Pretend a string is pulling your cowlick up. Let it pull your spine a little straighter as the back of your head goes higher and your chin gets tucked in. Still need natural curves in your spine.
Tip 21: Don't lean backwards.
Why: It is like hitting the brakes in a car.
How: Start every run by standing on your toes with good posture, then lean forward from your ankles without bending at the waist. When you lean enough you will have to move your legs behind you to keep from falling. While you run, lean forward then backwards and you will be amazed.
Tip 20: Don't bend at the waist.
Why: Arms and legs may not move correctly unless posture is correct first.
How: Pretend a puppet string is pulling up your crown (back of head) and pulling up your entire spine, appendages are limp…like Jell-O on a popsicle stick. Nudge shoulder blades back. Walk with good posture every time before you lean forward and start to run.
Tip 19: Don't just push off, use some spring.
Why: Increases running economy (less calories per distance).
How: Keep knee slightly bent during propulsion. Stiffen leg some during propulsion to get a better spring. Try springing more and pushing less. Spring forward but not too much up.
Reference: Is There an Economical Running Technique? Isabel S. Moore. Sports Med. 2016; 46: 793–807.
Tip 18: Bad back? Be prepared.
Why: Do not let a weakness wreck your ultrarunning race.
How: Strengthen your core every day: front, sides and back. Keep great posture 24/7 and when racing…or best that you can. If really concerned, run with a back support brace in your run pack just in case. I tested all four and our dog picked the best one.
....but see your doctor first.
Tip 17: Less vertical moving
Why: Less vertical movement improves running economy (less calories per distance). You want to go forward not up. Don’t fight gravity.
How: Lean forward and keep stride behind your body. Do NOT land far in front of body. Watch in windows, mirrors, or video yourself to see any bobbing. Don't push up...push forward.
Reference: Is There an Economical Running Technique? Isabel S. Moore. Sports Med. 2016; 46: 793–807. www.PostureRunning.net
Tip 16: Novice runners may need to shorten their strides.
Why: Shorter strides can often improve running economy(calories per distance). Experienced runners tend to self-optimize stride length while novice runners tend not to.
How: Many find getting your foot down quickly and under bent knee is the first step. Next, get your foot quickly up in back... some start this by pushing knee forward and slightly up.
Reference: Is There an Economical Running Technique? Isabel S. Moore. Sports Med. 2016; 46: 793–807.
Tip 15: Heat training is like legalized blood doping.
Why: Increases ability to run in heat. Has been called the poor man's altitude training. Increases cardio capabilities.
How: One method is about three weeks out from your race to run in snow clothes for 1 to 1.5 hours a day for seven days. Then reduce to twice a week.
Caution: Heat training can be dangerous. Talk to your experts first. The chart shows grey bars for weight before and after heat training sessions.
Tip 14:
Don't win by going faster. Win by not going slower.
Why: Can't bank time. Can bank energy. Out too fast, then slowing too much, is a race killer.
How: If realistic, practice your race distance. If not, then practice close to your race distance. Test your pace. The goal is consistency. Feel you could keep the pace up until the end. www.PostureRunning.net
Tip 13: Keep elbows about 90 degrees.
Why: Straighter arms slow your cadence and your speed. Also can cause overstriding and landing hard on your heel too far in front.
How: Generally just paying attention to your arms is enough. Test running with under 90 degrees and way over 90 degrees and you will feel the difference.
Tip 12: It is a Pain Tunnel not a Pain Cave.
Why: It is helpful to visualize that the pain will subside in an ultra. Keeps your attitude better. It can get you to the finish line.
How: Remind yourself that everyone has pain. Mitigate the pain with slower pace, fluid, fuel, etc., then know that the worst of the pain will subside and you will come out the other side.
Tip 11: Organize your ultra race clothes.
Why: Don't forget something. Be prepared for all weather.
How: Buy a behind the door shoe hanger. Use white duct tap to make labels.
Columns: 1) what you wear race morning, 2) duplicates, 3) warm layer, 4) wind/rain layer.
Rows go from head to feet like hats/beanies, arm sleeves, gloves, torso, butt, and feet. Can see if you forgot something. Lay it out flat or hang it at aid station. Roll it up to transport it.
www.PostureRunning.net
Tip 10: Don't Suffer.
Pain is in your body and is inevitable. Mitigate with pace, fluid, fuel, running form, etc.
Suffering is in your head. Not suffering is a decision. Smile, be thankful, help someone, accept the expected pain, etc.
Tip 9: Running Form Mantra:
"Long, Lean, Light, & Loose."
Why: It is easy to slip into your old bad form if you do not focus on form.
How: Memorize the four L's and monitor your body to make sure you adhere to to each. Long is pulling your spine up by pulling up the back of your head. Lean by pulling your elbows back. Light is a fast cadence behind your body with a quiet soft landing. Loose is relaxing your face, shoulders and lower torso.
www.PostureRunning.net
Tip 8: When most of your weight lands, have your ankle below or behind your slightly bent knee.
Why: Less breaking of foreword movement vs landing with ankle in front of knee: Less ground impact.
How: Short quick strides, foot to ground quickly and up behind quickly. Start forward stride with core and forward knee. Test putting weight on your foot in front of your knee then migrate to behind your knee to see if your running is smoother and takes less effort.
Note: Photos of world record holders. Shows the first frame where the foot first made ground contact.
Tip 7: Don't land hard on heel with a straight knee.
Why: It is like pressing the brake in a car. Hard impact may cause injuries.
How: Short quick soft quiet strides behind your body instead of in front of body. Test landing hard in front then test the recommeded form to see what feels right for you. Touching lightly heel first is not necessarily bad. Foot placement is very controversial with many coaches.
Tip 6: Relax from face to hips.
Why: Stiffness restricts proper running movement.
How: Relax face, shoulders(upper back), and lower back in that order. Think popsicle stick with Jell-O attached and drooping. Test tightening up to see how non-fluid and restrictive it makes your running. Elites look effortless and this is one reason why.
Tip 5: Quick cadence.
Why: Reduces ground impact force, might decrease your injuries, and will increase efficiency (less calories per mile).
How: Bend elbows 90-degrees or a little less and nudge elbows back with a faster arm cadence. Your faster arm cadence will increase your leg cadence. Test this by straightening out your arms a little and feel your cadence slow down. Your form will also feel less fluid.
Tip 4: Lean forward.
Why: Less ground impact. Allows stride to be more behind instead of in front of your body. Feels more like floating over the ground instead of pounding into it.
How: Nudge elbows backwards. Your body balances this by leaning forword. Test pushing your hands forward instead to feel the difference.
Tip 3: Lean both chest and hips forward.
Why: Moves center of body weight forward so stride is more beneath and behind body. Decreases vertical movement.
How: Lean like the Leaning Tower of Pisa. Stand on toes then slowly lean forward from ankles to start your run. Think proud marine chest. Think rope attached to belly button pulling your stomach forward. Test leaning too far forward, then straight up, then lean backwards....it will help you find the right amount of lean...your speed and effort changes.
Tip 2: Make a proud posture.
Why: Appendages may not move correctly unless your posture is correct first.
How: Pinch shoulder blades to pull back shoulders. Slightly push out your chest. Test caving your shoulders forward to see how constricting it feels. With your arms straight down at your sides, see which way your thumbs point. If they point to your belly button you are likely hunched. If thumbs point forward, you likely have your shoulders back with a good posture. Another check that your shoulders are right is hang your arms down as before and open your palm - they should face forward.
Tip 1: Lengthen spine.
Why: Slouching or bending over do not position the body for proper free flowing efficient movement.
How: Pull back of head up to lengthen spine. Allow some natural curve in spine. Try to feel like your hips are suspended in air instead of your torso pushing down on your hips. Test slouching and bending to feel the difficulty.
www.PostureRunning.net
