Sore Glutes

Somehow my butt feels a little sore which is probably because of changes in my running form. Inspired by a marathon training video called “evolution running” I’m trying to land more on my forefoot instead of heals or mid-foot. This was something I have been trying to from before I watched this video but at that time I was still trusting off with my upper-legs and toes. After watching this video I got one more clue which was to push off using my gluteus maximus muscle. Because according to the guy on the video this is the largest muscle and this would require less energy to keep our forward momentum. A great side-effect of this push-off is that it allows me to lean more forward and land on my forefoot.

Marathon running is a game of energy efficiency and of staying injury free. And according (not only to the people on this video but ) many professional and amateur runners this kind of foot strike is the most desirable.

This video called Evolution Running delivers some nice advice and shows some interesting drills but is not worth the price they ask for it. On the whole it looks like a video amateur put together a few Youtube videos and taped an explanation for support of his theory.

Those of you who want to know more about this movie/ video or who want to know some of the drills could leave a comment here and I’ll get back to you.

Good luck with your marathon training!

Running Form

"Correct running form to improve running mechanics, increase running economy. Correct running form reduces injuries and is not only for competitive athletes but also for recreational runners."

Practice has been going well. My weekly total is around 45K and this week I'll reduce that to half in preparation for Sunday's 10K race. Looking for some ways to improve my running I had previously mentioned that I started my routine with a Dynamic Warm-up. Last week I had some free time on my hand and used it to do some more research on improving my form. I found that many running/ marathon coaches and experienced runners had a very similar advice on running form. To improve running form one has to pay attention to one's stride length. According to many articles, top runners averaged between 90 and 100 full strides per minute. A full stride being that one foot pushes off and lands again. Combine this with a well-balanced upper body so that the center of gravity is directly under the body. When the center of gravity is under the body then feet also land under the body which will remove the breaking action of a foot landing in front of the body. Shorter ground time in long distance running increases the air-time and thus a continuous forward motion.
 I have tried shortening my stride length and increasing the amount of strides last week with good results. Running feels easier and with less effort. My time for long runs has improved a little and tiredness is less than before. One thing with short strides is that the ankles need to be flexed quicker to prepare for the next step. Keeping my toes up almost continuously has given some strain on my lower leg so my calves and shins feel a little sore. This new step will take about a month to get used to according to running experts. This form of running is often referred to as the Kenyan running form and has proven to improve speed and economic running.