What to do with those legs and arms!
Photos from USATF Qualifying Meet, Providence RI, Ron Boemker, RD
Hello Everyone,
The last article was mainly on drills that would improve running form and add some variety to your workouts. This article will talk a little about form, and the movements promoted here work very well with those drills.
How many times has someone thought that basketball or tennis has so much technique but that "all runners do is go out and run?" If you're reading this you are probably one of those who knows that there is as much to running as there is to any other athletic movement. When you think of how many steps a person might take in a 1500 meter race or how many 100 meter races are decided by a hundredth of a second then you know how increasing one's stride just one inch or increasing one's steps per minute just a few strides could produce big results.
 Just like miles per gallon, acceleration, and top speed in a car have a lot to do with the power involved, they also have a lot to do with design. The more efficient the movement, the better the use of the energy available.
So, what are a few rules about efficient running?
Many people have preached "Running tall" and I'm one on that list. The idea is to have your weight comfortably over your feet. The usual point of reference is to have the front of the hip over the ball of the foot as it first touches the ground. In that way you are not braking (slowing your self down) and your legs are not carrying your entire weight. You are already into the next step. Not only will having your foot out front act to slow you down but the impact will wear you out in a hurry. I like to tell the kids to brush the ground under them. An easy way to find the proper "running tall" position is to stand straight and lean forward (not bend from the waist). When your heels come off the ground and your body naturally wants to take a step, "you're there."
An added advantage of running tall is that you will give your lungs their best chance to expand fully. Bending over when you run only causes the rib cage to restrict the amount of air you can get.
Let's work from the top. You know how they say it takes fewer muscles to smile than frown. Well, you need to relax your jaw, neck and shoulders if you want to run your best. Any tension there will only make your breathing and arm swings more difficult. Tenseness in the neck and shoulders will generally cause runners to "carry" their arms not swing them freely. Relaxed running is having your arms swinging freely from your shoulders, not arm swinging and shoulder turning. If you're reading this column you must enjoy running. So, while you're running, enjoy yourself and relax.
 Finally, before the article gets too long, let's focus on the arms. The arm swing is very important. You can't take two steps and one arm swing. You can't take a long stride with a short arm swing. You can't have a quick leg turnover and slow arms. Arms sometimes are the best focal point for a runner.
I imagine a lot of us have "prayed" to run better. Well, put your hands in front of you like you were praying and then open your hands up so that your palms are facing the ground and the tips of your thumbs are still touching. Your hands are where you want them to be when they are in front of you. Another reference I sometimes use is that your arm should be extended about as far as a hand shake. OK, I know if you're in the 100 you might have to be more aggressive with your arms, but the idea I have always believed is that the runner who has a faster turnover (with a balanced stride) beats a runner who has a longer stride but a slower turnover.
As far as the hands are concerned, a lot of people say it makes little difference. I always like to promote a partially closed hand with the thumb on top. I've said you want your hands relaxed as if you were trying to hold an egg without crushing it. (I've actually showed up with some small eggs from time to time and found it has made the workout fun. Just run in a field not on the track. No one wants to clean up the mess.)
The arm swing to the back should be as active as the one to the front. There is the expression "like pounding nails." Visualize that your hand is the head of a hammer and there is a nail behind you about pocket high. If you "pound the nail" you will get a quicker arm swing and also a more efficient one. It will also bring the elbow behind you not out to the side. This will help your arm to swing without the shoulder going with it. This is important because you don't want to start your upper body turning. If you want to run forward, you want your motion to be as much in the direction you are going as possible.
Again, I hope these thoughts are of some use to you. Run safely and enjoy yourself.
I look forward to writing you again. Yours in running,Ron Boemker
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