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Discussion: Like the doc said...slow do...

in: Rhombus; Rhombus > 2015-10-28

Oct 29, 2015 11:18 AM # 
Like the doc said...slow down with changes ... Do some / a few dynamic stretching exercises before your run and lots of calf stretching afterwards...You know what I think about the track...get on a softer but still even surface...besides you compete on natural surfaces...listen to your dad's advice here as well.
Finally form...the flat foot landing is good but do not over do this and only after you've been running for a bit like in this session...Landing flat foot puts more stretch and thus more potential power from the calf and achilles (hence the danger for you now) it also is good for on downhill slopes (not for you yet) to encourage your body to get your foot in the right position to paw the ground (cheetah like as your XC coach describes to you)...
Form training needs to be introduced slowly and in my opinion is best done with dynamic form exercises which individually isolate aspects of the required action...these are then reinforced through strides done in these sessions...If done correctly very little thought will be taken on form in normal runs and the form exercices sessions (again followed by lots of stretching) will become automatic....
My greatest pet peeve about people who want to change a runner's form is the implication that this is a panacea that will cure all evils over night...It's not...its a long process be patient..Sometimes people are too far along in their style for form work to be constructive...Look up Paul McCloy on you-tube and watch him run ...theh be amazed how this Canadian great has managed sub 28 minute 10 km's and up-teen XC running titles....Look at Marc Oleson's upper body (the first Canadian highschooler to do a sub four min mile)...he spent several years to get it that efficient...
Since you asked, there's my two cents worth (though it seems more like a loonie :) )...
Keep up the good work !
Oct 29, 2015 11:38 AM # 
PS...ask people to take pictures/video of you running in the real world (not on the treadmill!) in a variety of circumstances (ie when you know you're on camera and when you don't...look at old pics ...start building a photo gallery to see what you are really most effective first step to any change...this should be easy in this digital age
Oct 29, 2015 11:59 AM # 
Jan Erik Naess:
You need to be really strong to be able to run on your toes. The best way to build up to it is every week do maybe 100m of strides barefoot(per day) then build up 100m extra over each week.

The biggest part about recovery is making all of your weak muscles strong. I know this may seem a little biased coming from me, but yoga will strengthen everything, it's helped me a lot. This was the first running season I've EVER had where I wasn't injured. That and core are two great things that will only benefit you!

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