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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
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