Now that I am getting into 3-somes (not those kind, silly), I am even more aware of how important form is. For swimming, it makes a huge difference, even for a slow swimmer like myself (or maybe more?). Although I don't own a tri bike, I still can feel a difference when I bike up right vs in more of an aero position. I don't get the physics of it all (particularly on the bike) but I can really feel the difference it makes! And that is motivating.
So back to running form.... I am skimming Chi Running (skimming, because the book is boring, yes, I said it!). The claim of the book is that by using chi running principles one can run effortless (can you tell I don't really buy that, I mean , I can run effortless with poor form, just very slow...lets be serious, if you are going to run fast, it is not going to be effortless). Aside from that claim, the form advice the writer gives works. When you lean forward but not from the waist, like I do when I get tired), you fall into your strike, onto your big toe. That part does feel effortless. Now the part I don't get. The author talks about not pushing from your big toe, and just letting the force from the fall of the foot onto the ground propel you up. This goes a bit against what I have heard before, about pushing with your big toe. So now I am confused. Hrr. Chi running also talks about not lifting your knees (extra, unnecessary effort), which again, goes against what I've heard. I've tried both ways, and I have to say the chi running way does seem easier. But is it faster, I don't know. So what do you think? What's a good running form?
And now I leave you with these....
Meb, finishing Boston. I love Meb, but look at his form...not good!
And the winner (yellow shirt)...can you say perfection?
And a video I got from Angela's blog, and have been watching over and over and over...Ryan Hall in slow motion, 4:50 pace at mile 17. I can't even wrap my head around how fast this is!!!
19 comments:
I don't have anything useful to add about running form (I need to work on mine but seem to get more injured the more I focus on it). But, I did want to say that that video of Ryan Hall is outrageous. Seriously. 4:50 pace at the end of a marathon and he still looks like that?!?!? Awe. Pure awe.
Running form is always an interesting topic. I don't know about the pushing off the toe thing. I'm not sure how much I push off my toe even when I'm running barefoot on the treadmill. When I'm barefoot, I definitely land on the balls of my feet though.
You also mentioned high knees. Looking through my old running pictures, my knees were coming up high when I ran my fastest. I don't seem to do that anymore. Sometimes I wonder if that's something I'm missing now.
Oh awesome 5K by the way! Maybe you didn't technically break 20 minutes, but you're there...
Oh! that video of Ryan Hall is cool!
I think, as you said, form is very important in swimming and in biking. It is actually the only--the very most important thing in swimming! I've heard it's 90% technique and 10% fitness for that discipline :)
With running form counts too. The problem with running, as you have experienced here, is that the opinions are often contradictory. Our own, personal bi-omechanics come into play with running form... We may lean or strike a certain way because our own unique structure. For example, I have horrible bunions and a Morton's Toe. It affects my strike and my balance.. and messing with my form too much causes injury as a result. I say all this because although I think there are some basic principles--lean from the ankles, not from the waist, don't move your arms across the body, don't move your head or lean to the side, try to strike mid-foot... I also believe that there are runners with unique form that run incredibly well, and aren't always injured. Also, I'm nor sure if I agree that Meb's form is so terrible. He is tired, that is clear from his backward lean, but other than that, I don't think it's poor. I think that some people believe there is a magic bullet- a way to run that will make them instantly faster and injury free. I think that's pretty much bunk...
I was at interval track session last week and was watching various runner's form - everyone has their own unique pattern, which is interesting. One thing I noticed is that the older runners, say over 55, really are hunched over. I used to have serious neck problems and learned I listed to the right and forward. I worked on that a lot, but I still find myself doing that when I'm really tired. Today when iw as running at the gym, I looked in the mirror and egads, I looked hunched over. yikes! I gotta start working on this again, thanks for the reminder and sharing your thoughts.
I watched that video then some of the other elites runners that the same guy caught. Interesting to see how many of them were heel striking, some a lot, some just barely, but you can tell in super slow motion.
The videos are so much better, because you can't really tell if the winners have good form when they land their foot based off that snapshot.
Kathleen, from Happy Trails, sent me this link (for Burpees and speedwork drills :) ) Enjoy!!
http://blog.coachingendurance.com/2010/04/sparker-circuit-quick-workout.html
oooh, i can't wait to watch the video! i logged on to post, knowing i'll read posts later...but this topic is just too intriguing for me!
Ryan Hall has crazy form! There is also a girl in my running group who has super wacked out form, but she is crazy fast so there you go. When running, it's something I only think about when I'm tired and I can acutally feel it getting sloppy. When swimming, it's ALL I think about!
Nice job on that 5k woman. I read that post right before I headed out for my speedwork and my last 400 I was really PUSHING and did a 7:00 pace and I thought to myself, "how does that crazy Ana Maria run like this for so long" :)
The form debate is very interesting. I go back and forth about it...should we stick with what our bodies naturally want to do, or tweak it? I just had my gait analyzed, actually, and it revealed some interesting things. I like the idea of chi running, but think I'd need a workshop to get it right, instead of just the book. Keep us posted on how it goes.
Thought you might find this ChiRunning video on the key principles helpful:
- http://www.eChifitness.com/chirunningsimplified.html
Enjoy,
David.
tough call on form. Some things can be fairly easily fixed without to big a problem but when you start messing with your foot strike and gait you may end up doing more harm then good. More running usually leads to at least some improvement naturally tho
I really wonder sometimes whether running form is not overrated regarding your running speed. Each person has different morphology so maybe everyone has his unique way of running that is the most efficient for him. Look at Emil Zatopek. He won 5k, 10k and marathon at OG in 1952 and everyone must agree that his running form was less than perfect, it was horrible. And still, he was the fastest.
When I watched the video of Ryan Hall I immediately thought that he kicks his feet too high, almost close to butt kicks (I do not know a proper name for that) and it does not seem too efficient, does it?
My form is pretty bad ... sometimes I try to work on it, but it's tough to change what your body wants to do!
Every time a coach sees me run, they comment on my form. Apparently I have great form. That being said, this morning I was killing myself to keep up with a woman who had whack form. I think the best form is the form that keeps you from getting injured, and that varies from person to person. Don't do anything drastic in the name of "form." No need to fix something that isn't broken.
I agree with Chris...I have attempted to change my form a few times and it has never worked to my advantage. Maybe if I would of kept at it and really focused on changing it the outcome would be better...I don't know:) You will have to let us know what you decide to do.
I think form is less of an issue with running as it is with other sports. I have read Chi Running too and have experimented with less toe pushoff and low knees, and yes, it does feel more comfortable to run that way. I think it also has to do with whether you are sprinting in a 5K or maintaining effort over the distance of a marathon. I think efficiency is more important over a longer distance even if it sacrifices some speed.
You have to experiment and find what works best for you!
i thought i already followed your blog..hmm, weird. i agree, the chi running book is boring. just tell me what to do and i will do it, it should be like 20 pages. i'm already sold on chi running or else i wouldn't have bought the book, so stop telling me why i should do it and just tell me what to do! there, i said it too!
working on form is so hard, but soooo good. I thought my form was good until I really started to focus on it and now it's still an ongoing process, but I know it will help me stay healthy
I did a chirunning course with Danny Dreyer YEARS ago and it was useful - won't say I'm a chirunner but it makes sense when he shows you. See if there's a workshop in your area - they're all over the place and it definitely makes it more effortless. Though 26.2 is still 26.2 you know? Chi has not sustained me all the way..
Having said that - with most sports you get some coaching on form (tennis, swimming) and doing a running form workshop (of whatever style) is good because it makes you think about it.
Oh. And you're NOT a slow runner. BTW. Just sayin..
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