FIT2RUNBEGINNER 5K

SERIESIntroduction

SCHEDULE FOR TRAINING SESSIONS 6:30 – Running Talk

6:50 – Stretch7:00 – Run7:30 – Cool Down

7:45 – Adjourn

This schedule is flexible. Sometimes we will not talk as long, sometimes we will talk more. In any case it will be FUN!!

INTRODUCTIONS Who are you?

Why do you want to run?

What is your fitness background?

What is your athletic fantasy?

INTRO TO GOOD RUNNING FORM Brad’s Formula 4 (P+L/P+C)PosturePlacementCadence Lean

NATURAL RUNNING FORM

How humans run without the influence of footwear

WHAT IS NATURAL RUNNING FORM?

Zola Bud2x 5,000 meter world record

holder

Abebe BikilaWorld marathon Record, Rome Olympics, 1960

NATURAL HUMAN GAITS

• WALK - very efficient over long distance• Straight legs• Heel strike• Stance phase• Toe off• Both feet on the ground

together

• RUN - very efficient over long distance• Land under center of mass• Lateral midfoot/forefoot

strike• Stance phase• Toe off• One foot on the ground at a

time

• SPRINT - up to 30 seconds• Fully propulsive• Forefoot strike• Stance phase• Toe off• One foot on the ground at a

time

LEARNED HUMAN GAIT

• JOGGING (running with a walking gait)• Difficult to maintain for long distances• Heel strike (braking)• Stance phase• Toe off • Ground contact like walking• Stance phase like running• Toe off like sprinting

NATURAL RUNNING GAIT

load lever liftland

Vertical oscillation

INEFFICIENCIES OF SHOD RUNNING

1. Upper body upright or leaning back contribute to overstriding

2. Overstriding

A. Unnecessary muscular effort lifting lower leg

B. Lower leg extension in front of the knee: increased inertial mass

moving opposite direction of movement)

C. Foot loaded with the ground in front of the bodies center of mass =

braking until midstance

D. More time on the ground = longer stride length and lower cadence

3. Dorsiflexed foot

A. Unnecessary muscular effort

B. Leads to heel engagement and loading (increased risk of injury)

4. Vertical Oscillation = increased effort lifting bodyweight

5. Lateral motion expends energy in wrong direction (bleeds off speed)

6. Reduced elastic recoil from connective tissue

INEFFICIENCIES OF SHOD RUNNING

1. Upper body too upright

2. Overstriding3. Dorsiflexed foot

4. Lateral motion (over rotating to counterbalance overstriding)

EFFICIENT INEFFICIENT

CRAIG ALEXANDER TERENZO BOZZONE

IMPACT ON YOUR STRUCTURE & JOINTS

SUSPENSION ON MUSCLE & TENDON

BRAKING AND IMPACT FORCES

VERTICAL OSCILLATION

• Running 7 mph at 160 steps per minute, a (typical western) runner:

• Uses 1,371 steps per mile

• Moves 6 inches vertically per step

• Lifts their body 9,257 vertical inches = 771 ft per mile

• Over a marathon, this is 20,200 ft = 3.8 miles climbing

• Highly efficient runners running at 7 mph have 180 steps per minute

• Uses 1,543 steps per mile

• Moves 2 inches vertical per step

• Lifts their body 3,086 vertical inches per = 257 ft per mile

• Over a marathon, this is 6,733 ft = 1.3 miles of climbing

• Save 2.5 miles vertical climbing effort