Foot Strike: A shallow heel strike, think of the foot as a ball and transfer the weight via a heel-roll action onto the forefoot as quickly as possible. This reduces impact stress and utilizes the power from elastic recoil in the tendons. Avoid excessive angle at heel strike. At push off the weight is on the forefoot and the heel kept low to the ground to avoid overuse of the calf and Achilles.
Foot Strike Placement: Foot should land underneath hips (under the center of gravity) and is moving backwards before striking the ground. This reduces braking, impact stress and vertical bob. Makes it easier to fire the glutes and places the foot in the perfect position for push-off.
Cadence: Ideal is around 90 steps per foot per minute at ANY running speed.
Posture:
Arm Swing: Arms determine Running Rhythm, this will affect cadence. Get the arm cadence correct and the legs will follow.
Driving Power at Push Off: Fully engage the glutes with some help from the hamstrings to propel yourself forward whilst driving forward with the arm and opposite knee. Aim for a slight knee bend at foot strike through to push off. Having a sore butt after running is a good sign
Recovery Leg: Use the hip flexors to drive the knee forward, this will result in the lower leg and heel gliding through and up towards the buttock (small lever lower leg recovery). Foot should be in cocked position (toes up). This prevents running in a plod/shuffle mode and improves cadence. The foot is then forced back to the ground so that is moving backwards prior to foot strike.
I coach running technique using a variety of drills that train the neuromuscular system, giving you the feeling of correct technique. This makes it easier to incorporate changes into your current running style. Video analysis is also available. Contact meto find out about the options for run technique coaching sessions.
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Preparing for a long endurance or multi-day run, bike or kayak activity can seem rather daunting. A good training plan and giving yourself enough time to prepare is obviously important but just as important is how you mentally approach the day/days itself. This can make the difference between a “I could never do that” to a “OK, when shall we start?”
I recently ran the Heaphy Track over 2 days with a decent sized pack (2 days of food, overnight kit) and a group of friends with mixed running abilities. It was about 80km in distance and 1500m of ascent. We planned to do about 40km per day so we looked at it as 2 marathons in 2 days. Most of the people we talked to about our adventure thought we were mad! However I would like to share with you how we approached the 80km. It’s quite easy to make something like this look like a fantastic way to spend 2 days!
The key is “Chunking”. Don’t look at the task as the whole distance in one block: divide it into manageable pieces and if possible associate each piece with something positive such as a goal, unique experience or a treat for completing the stage.
The Heaphy Track is a great adventure to use as an example as it is already divided up with Huts and Shelters throughout the 80km.
We planned to stay at the 6th hut at the end of our first running day, so we just divided up the 40 odd km’s between each of the intermediate huts and shelters, this meant that we were only concentrating on running each section as we came to it. This worked out at approximately 14, 3, 7, 5 and 12km chunks. We had researched the track terrain and a profile map of the track which gave us a good mental picture of what to expect for each section e.g. uphill, downhill, undulating, rocky, sandy, soft bush, river crossings etc. This greatly reduced the element of surprise and made it easier for us to pace ourselves throughout the day.
Nutrition is such an important part of surviving an endurance activity, it’s also a good way to pick yourself up if you start to get tired or lose motivation. Carrying a few treats can work wonders! A special treat once you have reached a point that you know is going to be tough to get to gives your motivation and energy levels a boost. I was also looking forward to seeing some of the sights along the way and used these to keep my legs ticking over, stopping to take some photos at the most scenic spots whilst topping up my nutrition. Its also worth having a few key words or thoughts tucked away that you know will perk you up should you hit a hard spell and those dreaded negative thoughts start to pop into your head. It’s guaranteed that things will start to hurt at some point e.g. pack chaff, blisters, rolled ankle etc. Treat them the best you can and then try not to focus on them. As Steve Gurney says: “Energy flows Where attention goes".
If you have the luxury of being with a group of people, look after each other, a few words of encouragement or a jet plane offered at the right moment can turn a downer into an upper in no time!
We had a similar strategy for the 2nd day and all completed the 80km intact, injury free, happy and still good friends!
If you would like to read about our Heaphy Track Run: 2 marathons in 2 days click here
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Do you struggle to catch your breath when running or find that breathing is the limiting factor to how fast you can go?
Shallow chest breathing is often the cause. This usually occurs due to a tight torso and results in a limited air intake so there is less oxygen available for your working muscles. Your heart rate usually increases and you become short of breath.
Deep relaxed diaphragm breathing will help you breath more comfortably when training hard.
To get a feel of diaphragm breathing lie down and relax with 1 hand on your chest and 1 hand on your belly.
Take a deep breath in and see if your chest or belly moves the most. If your chest moves you are shallow breathing and limiting the amount of air entering your lungs. If your stomach moves outwards like a pot belly you are using your diaphragm muscles correctly.
To practice diaphragm breathing, when inhaling loosen your stomach muscles so that it feels like your stomach is moving outward as you breath (this is the diaphragm expanding). Then when exhaling your stomach will move in towards your spine.
The easiest way to practice this is lying down; you can even place a book on your tummy. Once you have mastered diaphragm breathing in this position try and repeat it sitting up and than standing. Once you have this sussed you can start to think about it when you are running. If your breathing gets laboured or erratic when running slow down a little, focus on relaxing the upper body and deep breathing. Within a few minutes you should find that your heart rate drops and your breathing becomes more comfortable again.
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A specific warm up will ensure that you have a good start to your race. The warm up routine helps to prepare the body and the mind for what is about to happen. My warm up varies depending on what activity I will be racing in, this ensures that my body is ready for action and that I am focused on the race ahead
Slowly work into your warm up, start at a low intensity and gradually increase this to your full race pace for a short period of time. Work all the major muscle groups that you will be using and use movements that are specific to your activity.
Go over this during the physical warm up to help focus your mind.
Get there early enough to jog around the course. This helps you prepare for any obstacles, which lines to take, prevents you getting lost and you’ll have a good idea of how far it is the finish. Once your muscles are warm and your breathing has adjusted to working under load, do a few Stride Outs (3-4x 100m of fast relaxed running with good technique. By the 50m mark you are running at race pace. Walk/jog 100m in between each repeat).
If you are waiting at the start line for a briefing or a team member to come in before you start keep yourself warm and focused by carrying out relaxed alternate knee/arm drives on the spot, or dynamic lunges on the spot
Now you are ready to start at your Best!
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The first thing I do is look back on the season and pick a couple of areas that I want to improve on for next year. These could be technique, speed or strength based e.g.
Then I look at what I need to work on in order to achieve the goal, this involves breaking the goal down into the different components. Taking the "running in the hills", example this would involve:
Running Technique - get an assessment on your current technique and then work on the drills that focus on good posture and ensure that you are using the right muscle groups. It's much easier to focus on this when you are doing shorter run training sessions.
Leg Strength - some short but higher intensity interval training sessions using hills and steps, these need be no longer than 40-60minutes. I would set yourself a time trial circuit to monitor progress over the next 3 months. This could also include competing in some cross country races over the winter.
Endurance - I would plan to do one long training session every 3-4 weeks. To make this more interesting I would make it into an adventure on terrain that is new or that you don't often run. Try a trip to Hanmer to run the Mt Isobel circuit or out to Oxford for a run on the Wharfdale track. There are lots of options and these can involve a mixture of running and walking.
Yoga, Pilates and Gym sessions are also good options to improve on any weaknesses in muscle imbalance, core strength or flexibility. Challenge yourself by introducing something new!
Training with some buddies also helps you get out and off the warm cosy sofa. If you struggle to find folks that are keen, investigate joining a club or go along to some of the group training sessions that are available. We are very lucky to have a good network of training options in Christchurch.
So, that should have got you thinking! Go and reflect on the past season, set yourself some goals and "Spring" into next season as a stronger, better skilled, more physically balanced person.
Many die hard runners have a real hang up about walking when they are out running and would rather shuffle in an ungainly manner than switch to a power walk. This is a belief that is being challenged: walking has shown some promising results over longer distances such as half marathon and above. To be successful this method must be practiced during training.
A run/walk ratio must be worked out for each individual; the key is to finding the ratio that keeps your HR at a comfortable level (below your Aerobic Threshold). Some examples that have been successfully used are 10min run: 1min walk, 5min run: 1min walk, 5min run: 30s walk.
The run/walk must start from the beginning of your training session. Don’t wait until you are so exhausted that you have to walk! The theory is that the short recovery period during the power walk enables you to run faster during the run and to keep going for longer over all.
Keeps your HR in the aerobic zone – this is very important when building your base and for covering endurance distances.
A more consistent pace throughout the run rather than getting slower and slower
Feel fresher at the end of a long training session and finish stronger, this is a major psychological boost during a race.
Walking time is an opportunity to take on fluids and nutrition
Quicker recovery so you are ready for your next training session
If you have a circuit that you regularly run in 1.5hrs or more try it using the run/walk strategy and see how your time compares to continuously running.
Let me know your findings as I am keen to know how you get on.
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Prepare a detailed list of instructions for your support crew with specific instructions for each person if there is more than one crew member!
Give travel times if known, this information may be available at the race briefing the night before the race.
Place a tarp on the ground and arrange each persons gear, food and equipment in a separate corner. Place general team items in the centre e.g. sun cream, insect repellent, towels, water, spare tubes, tools, shoe laces. May also include a chair in each corner – just make sure they don’t sit in it for too long!
Number the transitions and prepare a gear box for each person at each transition. Use boxes with lids as it may be raining! e.g. Trek to MTB Transition.
Gear Box:
Helmet, Bike Shoes, Bike Gloves, Bike Pump. Bike Shorts, Bike Top, Dry Socks, Sunnies, Spare Thermal
Top, Thermal Bike Gloves, Beanie. A “Spare” Gear Box is also worth having in case you need more
changes of clothes.
Equipment Preparation:
MTB with Drink Bottle of Sports Drink in holder. Bento Food Box on Bike Cross Bar with Em’s power
cookie and banana. Bike in an easy gear, wheels spinning freely, check brakes. Front and rear lights
switched on. Spare tubes, pump or CO2, allen key set, chain breaker or missing link. Plastic in case
tire splits.
Prepare yourself a giant sandwich box that can be brought out at each transition for you to stock up on supplies. Put in a variety of sweet and savoury options that you have tried out prior to the race. Include a selection of fluids e.g. Water, Sports Drink, a flask of hot drink and chilled drinks.
Prepare food so that it is easy to eat e.g. Chop muesli bars into bite sized chunks and replace in opened packets. Score banana skins, Bite sized sandwiches in zip lock bags
You may want them to do your shoes up, put your Race Bib’s on, help you get out of your wet suit. Tell you if your rival team has come through yet. If you have more than 1 person in your crew give each of them specific jobs.
Will they meet you as you come into the transition? which side they will be on? what they are wearing for ease of identification?
Get the crew to collect each team members gear and put it in either a used not needed again bag or into the appropriate gear box for a future transition.
Show them your gear, equipment, how it should be set up, how they can help you get in/out of things e.g. wetsuits! How your bike carriers work, what pressure your tyres should be etc.
| Transition | Gear/Food/Equipment | Notes |
| Transition 1 Raft to MTB Location: xxxx ETA: 8:30am |
Food Box’s x3 Hot Drinks Gear Box T1 x3 MTB x3 Team Gear/Spares |
Meet girls at get out. Take off bibs as we run to transition area. Bike Check – easy gear, brakes Fill drink bottles and Bento boxes |
| Transition 2 MTB to Trek Location: xxxx ETA: 10am |
Food Box’s x3 Gear Box T2 x3 Team Gear/Spares |
Meet girls at transition entrance.Take off helmets. Spare socks next to run shoes Replace empty drink bladders Prepare MTB for next Stage |
| Transition 3 | etc |
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Tel: 03 338 6728 Mob: 021 186 7906 Email: karen@fitforlifenz.co.nz