In part one of two we look at the important elements of running technique. Look for part two in which we discuss training.

1. The ArT of running

2. • Started running 1966
• Tag, football, basketball, girls,
track, triathlon, road racing
• Started coaching 12 years ago
• Founded 2007
• Wellington, Westboro, New Ed
• $10k to charity each year

3. Running: What’s not to love?!

4. What’s not to love?
“It hurts!”
“It’s bad for my knees.”
“I get too sore afterwards.”
“It’s boring.”
Let’s try this then:
Proper Technique and Training

5. Technical Overview
• Foot Strike
• Gait Cycle
• Cadence
• Stride Length
• Posture
• Arm Carriage
• Relaxation

6. Foot Strike
• Weighted Heel Strike
– Braking effect, hi shock, bad motion
• Un-weighted Heel Strike
– Touches first but no weight on it
• Mid-foot strike
– Fast but great load on lower legs
• Flat foot strike – but weight on balls of feet

7. Foot Strike

8. Barefoot Running
• Eliminates weighted heel strike
• Forces weight onto balls of feet
• Places feet and lower legs under greatly
increased load
– High injury risk in transitional phase
– Learn to Run all over again
• Why not learn to run properly in shoes?

9. What’s Old is New Again
• Bulky, high heeled shoes did nothing for
injury rates – led to increased heel striking
• A return to: low ramp (12mm to 8mm),
forefoot cushion, flexibility
1974 1984 2012

10. Gait Cycle
• Pendulum: body vaults over leg (walking)
– Leads to over-striding, increased impact
– Forgot how to run – using walking gait instead
• Cyclical: feet throw ground back
– Circular motion, like riding a tall unicycle
– More relaxed motion for muscles
– Faster you go, bigger the circle gets

11. Gait Cycle
Two of the greatest runners of all time:

12. Cadence
• Default for most: 160 strikes per minute
• Increased vertical oscillation, wasted
energy, increased impact
• Recommended: 180 spm
• This also helps to eliminate over-striding
and improve gait cycle (body finds
efficiency)
• Re-train your brain

13. Speed = Cadence x Stride Length
• Cadence is set at 180
• Speed = Longer stride, bigger circle
– Knee drive and heel kick
– Happens naturally with message from
brain to run faster = more push off
– You push off harder and increase ROM
– Arm your legs with the strength (muscle
and nerve training) so power

14. Stride Length
Haile Gebrasalasie Fauja Singh

15. Posture
• Just like life in general: don’t slouch
• Poor posture =
– Lack of stable platform (core)
– Wasted muscle tension to support
• Simple answer: chest out, run proud
• Hips: Don’t sit back, push hips forward
especially on hills.

16. Chest out, Hips forward

17. Arm Carriage
• Keep hands above waist line
– Eases load on shoulders
– Makes faster cadence easier
• Avoid swinging across mid-line of body
– Creates torsion that muscles must counter
• Hands relaxed

18. Arm Carriage

19. Your Check List
1. Shoulders down – relax
2. Chest out
3. Hands high
4. Cadence
5. Flat foot strike

20. Look for part two of The Art of Running
in which we talk about how to train.
Visit us online at OttawaRunningClub.com