A couple of years ago, I attended the Good Form Running Clinic at Orlando's Track Shack. I looked back on that experience and the notes I took to gear my self up for my running goals. I thought some of you might want to take a look at the highlights.
The instructors talked briefly about each step in the GFR system: Posture, Midfoot, Cadence, and Lean. This was ALL new to me. We then went outside to run and were filmed! That made me a little nervous, but it was so helpful. They freeze-framed each participant's run and showed you exactly what you were doing and where you needed to make changes. I highly recommend filming yourself to see what you're doing right and where improvements may be needed.
I pretty much need to work on each area of GFR. Posture is the easiest to master and will benefit you even if you're not running. Stand tall and keep your head up and gaze forward; shoulders should be relaxed and down. It is important to reset your posture throughout your run and also throughout your day. This also includes arm positioning. Arms should be light and elbows tucked in. Thumbs shouldn't go above your chest nor pinkies below your waist. Hands should not cross the middle of your body and fists should be loose and not tight.
I also understand Cadence pretty well. That is basically how many strides you are taking each minute. GFR suggests you aim for 180 strides per minute. The instructor said that the number seems high, but you will actually exert less energy if you take more strides vs. longer strides per minute. Apparently there are apps out there that will play music set to the 180 strides per minute cadence so you can keep time with the music. Or, you can use a metronome app to practice this skill.
Lean was the one I had the greatest difficulty understanding. The instructor likened it to bending at the ankle like a ski jumper versus leaning from your waist. Basically you are flexing your ankles to reduce muscle strain caused by toeing off.
Midfoot is also easy to understand. Instead of striking the ground with your heel first (this causes braking--think roller skate brakes--and all sorts of injuries and problems, including harm to your knees, hips, and toes) or with your forefoot (causing strained calves and Achilles), you want to land directly on your midfoot. Marching in place prior to a run can help you reinforce proper midfoot strike. Reaching forward with your heel to increase your stride will not make you faster. Speed actually comes from the back leg as you propel yourself forward. Watch the video on GFR's website of the 1500 meter Olympic semifinal, you'll see what I mean. These guys look like they are gazelles: Jumping more than they are running. It's going to take a long time for me to get there, if I ever do.
The instructors encouraged us to practice one new skill at a time, even switching it up during the run as to what we focus on. I ran about 3 miles this morning and switched between each skill. I found that after one day of implementing these techniques, my run did not wear me out like it usually does and I was faster! I'm excited to see how continued effort on these skills improves my runs.
If you live in Orlando, you should definitely do to the clinic. Seeing yourself on video and also critiquing the other participants was very helpful. If you're not in Orlando, I bet a running store near you will have similar opportunities.
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