The pose technique THE BASICS
* Lean machine: At all times, angle your body forward to the point where you feel you're about to fall. Do not bend at the waist. To go faster, lean more.
* S-shaped body form: Run with your back straight and your knees slightly bent at all times, including at impact. You should run at a height two or three inches shorter than your normal standing height.
* Short stride: Your foot should land under your body, not ahead of it. Remember that "distal" (far from body) equals weak, poor leverage, while close to core equals strength and good balance.
* Land on forefoot, not heel: Initially contact the ground only on the ball of the foot. Landing on the heel transmits maximum shock and has a momentum-killing "braking" effect
* Fast cadence: Minimum leg turnover should be 180 to 190 strides per minute. Increase as you get fitter and want to go faster. Remember: The longer the foot's on the ground, the more momentum you lose.
* Pull, not push: This is the hardest-to-master part of the pose technique. After the foot strike, pull the heel straight up in the direction of the butt by contracting the hamstring. It should go up like a rubber band. Fight the urge to push off from the toes as you normally do, instead using the quads and calves.
* Flick it: Don't yank the foot up; flick it up just enough to get it off the ground an inch or so. It will continue upward on its own; the faster you're running, the higher it goes.
* Free fall: Once airborne, don't reach with your stride. You're in flight, carried along by your center of mass. The foot will travel in a natural arc, then drop like a plumb line without any muscle activity.
* Lean machine: At all times, angle your body forward to the point where you feel you're about to fall. Do not bend at the waist. To go faster, lean more.
* S-shaped body form: Run with your back straight and your knees slightly bent at all times, including at impact. You should run at a height two or three inches shorter than your normal standing height.
* Short stride: Your foot should land under your body, not ahead of it. Remember that "distal" (far from body) equals weak, poor leverage, while close to core equals strength and good balance.
* Land on forefoot, not heel: Initially contact the ground only on the ball of the foot. Landing on the heel transmits maximum shock and has a momentum-killing "braking" effect
* Fast cadence: Minimum leg turnover should be 180 to 190 strides per minute. Increase as you get fitter and want to go faster. Remember: The longer the foot's on the ground, the more momentum you lose.
* Pull, not push: This is the hardest-to-master part of the pose technique. After the foot strike, pull the heel straight up in the direction of the butt by contracting the hamstring. It should go up like a rubber band. Fight the urge to push off from the toes as you normally do, instead using the quads and calves.
* Flick it: Don't yank the foot up; flick it up just enough to get it off the ground an inch or so. It will continue upward on its own; the faster you're running, the higher it goes.
* Free fall: Once airborne, don't reach with your stride. You're in flight, carried along by your center of mass. The foot will travel in a natural arc, then drop like a plumb line without any muscle activity.
Hey...
ReplyDeleteMaybe you have some advice?
I am by no means a runner, but would like to be able to run a little to help with fitness training for Muay Thai and MMA. My problem is I always seem to get a stitch in my side... What's up with that? How can I prevent or avoid that from happening?
Thanks
Heids