Quick Fix #2 for Running Technique

Part one primarily discussed the role the importance of relaxation in the shoulders (and relaxation throughout the body).  The second quick tip that I think can be extremely beneficial, no particular order of importance, is arm drive.  I posted an arm swing video here yesterday.  A powerful, yet relaxed, arm drive according to Charlie Francis (who has said he has read research on this) slightly precedes leg action. 

Elbow angle around 90 degrees. I do not get so carried away with it being a perfect 90degree angle, just watch for people extending at the elbow

I have not read any research on arm drive, although I probably should,  however, when the arms are pumping like pistons and the shoulders are kept relaxed, from personal experience, the sprint or acceleration does not feel forced.  This is a great reason why power and strength exercises are needed for the upper body.  Whether or not pumping your arms will make you faster is not the sole reason to promote good arm drive.   The arms act as a counter balance of the opposite leg while running.  Try running with your hands behind your back and you’ll realize how goofy it is.  The point is that proper forward arm swing is needed as a counter balance as well as a mechanism for proper movement efficiency.   The video below is short exercises that can teach good arm drive and good shoulder relaxation.  A short possibly easy teaching tool for athletes to get into good arm rhythm.

*Progression is key= do not have inexperienced athletes perform this as fast as possible.  Rather, start with more controlled arm swings so that you can notice any elevation of the shoulders.  Once they can stay relaxed and keep that good arm drive, progress to faster more intense arm swings.  This could be used specifically with track athletes as a warm-up to form running.

Quick Fix #1 for Running Technique:

     I was not sure whether to start this series of blog posts focusing from the ankle on up, or from the head down.  Nonetheless, this will be a series of quick tips about how to correct proper sprint form, specifically in athletes or in facilities that are focusing on acceleration and deceleration (anywhere from 10-25 yards).  Depending on the facility one is in, it is important to realize that if the main focus in on acceleration and deceleration as opposed to obtaining top end speed (sprinters), there will be other emphasis’ to form.  However, these tips can apply to sprinters as well as team sport athletes.

     From my short experience with track and field sprinters/hurdlers I have noticed a variety of form flaws but I think it could be more advantageous for the coach to only correct things that are more basic and you will get more “bang for your buck.”  What I mean by this is that there is almost always going to be very specific little flaws here and there with runners as you would expect because they are not world record holders in the 100m dash!  Even Charlie Francis, is quoted by saying Ben Johnson’s knee carried out while sprinting.  ”If it aint broke dont fix it.”  I think the important thing to recognize is that everyone can get better, faster, and learn proper technique.  You do not need to overload athletes with 5 tips at one time.  Try to manage technique slowly and progressively so that athletes can pick it up one at a time.  This is not the only right way to do things, but I have found it to be successful when dealing with high school athletes.  So if your athletes are improving, keep up the great work! I would love to hear of great cues on how to fix certain flaws on sprinting form.

Completely relaxed

#1 Shoulder Relaxation

Of the biggest points of emphasis for runners or sprinters in general is to have relaxed shoulders when they run.  Having tension in the face, hands, and in this case, the shoulders provides more tension and thus more unwanted energy usage.  The shoulders and hips are connected through the thoracolumbar fascia as seen in the pictures below.  As I see it, maybe I am wrong, but because of this connection from the opposite side glute through to the opposite shoulder, a tightness in the shoulder (elevated shoulders) prevent optimal rolling of the shoulder forward and backward.  This locks up the hips which then prevents them from rolling the way they should.  The hips, which generate the most force in our body, are now not moving optimally.

So relaxed running CAN start from the shoulders.  Here is just another picture of the that fascial line in more detail as well as a video from Tom Tellez on proper relaxed arm swing.

Pic on Right: Fascial connections from opposite glute through to opposite side lat

 

Jorts Jumblings 3rd Edition (Nutrition,No Such thing as “Toning”, & Stevie B, and much more)

Things you should read

New York Times post about a diet plan idea..what a joke this is.

Spike this Hormone for Optimal Fat Loss- Brian St. Pierre

The Truth About Stevia(artificial sweetener)-Cassandra Forsythe-Pribanic

Tone? Is that A Scientific Term? -Mike Boyle

How to Gain Weight- Jason Ferruggia

READ: How to Gain Weight article by JF.. maybe these guidos will get it someday

Developing a Training Philosophy- Alwyn Cosgrove

Research Reads- FREE RESEARCH REVIEWS

NSCA 2010 Conference Abstracts- for those interested (click on PDF file on right of page)

Research Review Service-  “Here is a review of some very important pieces of research that came out in 2010 courtesy of Dr. Shawn Thistle …..enjoy!”

 Videos

Acceleration Mechanics video- pretty cool cues and things to learn about acceleration.

This is pure POWER.

Juninho, best free-kick taker in soccer ever.  The way he strikes the ball to make it knuckle and from the distances he does it from takes incredible precise skill

Endeavor Crawl- badass anterior core exercise perfected by Kevin.

Music Videos

This week is all about Stevie B and that genre of early 90′s  freestyle or whatever you would like to call it..either way it is classic.

The Whispers – Rock Steady

Stevie B – I Wanna Be The One (by far my favorite Stevie B song.  (Conditioning music for this summer?)

Ok this is 1980′s Eddie Murphy…this is unbelievable how this was supposedly good back then?

Jorts Jumblings – First Edition

Today is the first “Jorts Jumblings” edition, aka “Random thoughts Fridays.”

Good Reads of the Week:

3 Lesson for Hockey Players from the NHL – Kevin Neeld

Plantar Fascia and Pain- Carson Boddicker

Does Creatine Prevent Wood? – Bret Contreras

Anterior Core Progression- David Lasnier

The Hero Handbook (pdf)- by Nate Green

Quick Fix for Groin Pain- David Lasnier

Bad Nutrition Advice on Biggest Loser- Mike Geary

Spike This Hormone for Optimal Fat Loss- Mike Geary

The Secret of Loaded Carries- Dan John

Band of Meatheads: The Glories of Group Training- Dan John

Carry, Carry, and More Carries- Tony Gentilcore

Pull-up or Chin-up? Which is Better?- Mike Reinold

“Yea, Looked how jacked and tan I am.”

Exercise of week:

Modified version of Litvinov Workout.  20-30 KB swings followed by a 50 yard shuttle.  In video it was 20kg (44lb) KB.  You could use dumbell if there is not a KB in your gym.  This could be used as a finisher (conditioning) at the end of a training session or even an exercise to try on an off day from your regular strength training program.  Perform 2-4 sets and rest anywhere from 2-3minutes between each set.  As your conditioning improves try increasing the length that you run (either total yards or the amount of total time running) or resting less. The 2 1/2-3mins rest between sets was just the right amount of downtime because my heart was still significantly elevated.  Side note *- I could have controlled the KB a lot better as well as kept my neck packed back but overall not bad.

Research Reads: Nutrition Based

Stevenson E.  Improved recovery from prolonged exercise following the consumption of low glycemic index carbohydrate meals.  Int J Sport Nutr Exerc Metab.  2005 Aug;15(4):333-49.

LaCroix M, et al. Compared with casein or total milk protein, digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement. Am J Clin Nutr. 2006 Nov;84(5):1070-9.

Rennie MJ, et al.  Branched-chain amino acids as fuels and anabolic signals in human muscle.  J Nutr.  2006 Jan;136(1 Suppl):264S-8S.

Music to enjoy: For my first edition, wait… yes of course I am going to have Phil on here!

Last of the Mohicans, such a great movie, highly recommended it, for some reason it gets me pumped up. I am sure I would set a PR if this was blastin at Endeavor.

Hope you enjoy the reads, there is not a lot but next week there will definately be more things to look at.  Right now, it is time for Functional Strength Coach 3.0