Looking closer at form- Relaxed Centered Laser Beam

     Another "cue" this time and it is principally addressing the importance of proper alignment/posture. This is my third of the, " 5 Keys for Instinctive Running". #1- Centerfoot Landing, #2- Center Mass, #3- Relaxed Centered Laser Beam. This third one I'm sure will sound bizarre at first but like any "cue" for proper form it is significant to me, which is why it works.
     " Relaxed Centered Laser Beam ", is actually a cue I first used when learning to swim freestyle. The cue in swimming form was actually- relaxed floating laser beam.  In my swimming it reminded me to relax and position my body in the best position for swimming. In the water you want to shape yourself  to slice through the water efficiently and work with the water, not try to overpower it. To keep your body flat in relation to the surface of the water is best and to not have the legs/lower body sink which creates drag.
     In running the "cue" gets me focused on proper alignment of the spine and maintaining good posture. By having the skeleton bear your weight in proper alignment, the muscles can be used less and therefore reduce fatigue. I want the hips level and to do this I slightly engage the core muscles which are the prime stabilizers which keeps the pelvis/lower back/hips correctly positioned. After relaxing, the laser beam reference is about picturing a line going through the center of the body (spine), projecting a laser beam out the top of the head, and coming out the other end as well.
     When these first three cues are thought of- the following is what my running form will hopefully look like: A centerfoot landing, close to my center of mass, with proper alignment of my posture. Running relaxed and tall, not overstriding and with a higher cadence/shorter stride rhythm........
     The "cues" a person uses should be there own and should be easily remembered and recalled anytime it is necessary to bring the form back in line. I suggest short simple phrases or individual words that evoke the image of the proper form/technique elements, you are trying to achieve.
     These 3 of my "5 Keys for Instinctive Running", are the most basic and involve actual physical movement, the remaining two I will discuss next time.     

Looking closer at form- Center Mass

     After establishing that a Centerfoot Landing is my first "cue ", it became necessary to put the foot down in the correct spot. I find there is agreement on the importance of eliminating what is known as overstriding. Overstriding can best be described as lengthening the stride by reaching the lead leg forward. In my previous post I said that I try to focus on landing under my center of mass when I run. While this is true, I wish to explain this more completely.
   In discussing this topic online others such as Steve Magness at the blog scienceofrunning.com and Peter Larson at runblogger.com, both excellent blogs, have pointed out the problem of landing under the center of mass. The problem is that while running you can't effectively land under your center of mass/center of gravity, it's not physically possible. I concede the point and agree with them. My "cue" is actually- Center Mass.
     As a cue I like to choose words or short phrases that are meaningful and effective to me at reinforcing or reminding me of good form. For me, "Center Mass" allows me to avoid overstriding and bring my foot landing to where it feels as if I'm landing under my center of mass. The fact that my foot is landing under my knee and at a point about 10" in front of my center of mass is not what I focus on, but is actually what is happening. When I use this cue I am able to feel my stride improve and it smoothes out my running and prevents straining/stressing my knees and hips. The cue also helps reinforce the benefits of proper posture and alignment while running- slight forward lean essentially from the ankles- and the feel of feet, under hips, under shoulders. I like to call the forward lean- anticipatory lean- as it can illustrate the slight amount that is required.
      Just for clarification, the primary reason to avoid overstriding is to reduce braking forces while you run and to reduce the chances of injury due to impact forces at landing.       
     This is an interesting time to be a runner as there are many developments in minimalist shoes and a renewed focus on better running form and technique going on today. Below are two links to posts from the great running focused blogs that I mentioned....... http://www.runblogger.com/2010/09/changing-running-form-my-journey-to.html#              http://www.scienceofrunning.com/2009/01/learning-how-to-run.html

Looking closer at form- Centerfoot Landing

     With the proper attitude established, an understanding that recreational running should be easy/light/smooth, we can begin running instinctively. Running is basically a series of small jumps repeated... That's it.... We instinctively know how to do this and only when outside influences hamper us do we struggle. Some people believe our gait and stride is predetermined and we should not change things. I disagree, and have found like many other sports and activities running form/technique can be taught and improved.
     Centerfoot Landing is the first core principle I would like to address. I refer specifically to landing, not striking, as some call it. This is to accurately describe landing softly and controlled, as opposed to striking haphazardly. When focusing on the landing phase, I like to emphasize the lowering of impact forces and the attenuating of shock. Landing somewhat on the outer or lateral part of the foot allows a proper amount of pronation to occur. I have found this will come naturally when smoothing out the landing, and it is not necessary to focus much on it.  This landing should ideally occur under your center of mass. Danny Dreyer of Chi Running correctly points out the importance of alignment and posture which in terms of landing puts the feet, under the hips, under the shoulders.
     I realize there is much debate going on regarding forefoot vs. midfoot, heel to toe vs. fore/midfoot landing. My choice of Centerfoot Landing is accurately describing what I "cue" in on and strive for when running. Because the landing is dynamic, not static- it is somewhat variable. That is ,we don't land and run with the exact same stride or landing every step. A variety of factors such as terrain, fatigue, uphill/downhill, choice of footwear and many others make the landing unique and variable, not fixed.
     I view landing as a spectrum, in which while focusing on Centerfoot Landing, anything between running "up on your toes" and heel striking can be acceptable, when appropriate. I do focus on using as much of the foot as possible between the forefoot and the heel. My target is the center of the foot. One reason many people switch away from heel striking is to, among other things, help avoid overstriding. I agree with this as overstriding, or reaching your leg out in front of your body when running, causes many problems. But be advised- even when landing correctly it is possible to reach too far forward or overstride.
     Below is a link to an excellent article in Running Times related to this topic and some people who are doing great work in the field.......................       http://runningtimes.com/Article.aspx?ArticleID=20356

Attitude

I would like to begin with a quote I find to be helpful when thinking about running. Particularly, a good mindset to have when thinking of running instinctively well. " The problem with most people is they only care about getting fast, and think that once they get fast , running will be easy. They got it backwards. First focus on getting the easy, because if that is all you get, that aint so bad. Once you can run easy, focus on light. Once you get light, focus on smooth. By the time you are easy, light and smooth, you won't have to worry about getting fast - you will be."     Caballo Blanco  (The White Horse)

What is Instinctive Running?

     Instinctive Running is a natural, low impact, sustainable, efficient- "barefoot inspired"- minimalist style of running. 

     When I began running, I studied, read and researched the basics of good running form/technique. I found there was no real consensus on what is proper form. What I chose to do, was take in as much information on the various running styles as I could find. Through a process of trial and error I determined what would work best for me. It is still very much a work in progress, and perhaps the pursuit of good running form always is.

     In future posts, I will outline key concepts that form my style- Instinctive Running. I have 5 key concepts that define good form/technique. Each of my " 5 Keys for Instinctive Running" will have it's own post. Future posts will include topics such as: Running shoes, training, injury prevention, cross-training.......

     Like many people I've read Christopher McDougal's fine book, "Born to Run". The book is a fantastic read and has influenced many runners, myself included. I recommend this to anyone even remotely interested in running, you will not be disappointed. This book has had a profound effect on the running community and has spurred much debate, which is always entertaining.  

Instinctive Runner

     In the beginning...... Welcome to my new blog and my first attempt at communicating in this manner online. What prompted me to do this, is following other people's blogs that were both helpful and inspiring. My interest in running, barefoot running and what has become known as minimalist running has led me to share what I have learned. Sharing my experiences on running will allow me to organize my thoughts and ideas more clearly. As I continue to study, as well as put into practice, these techniques for successful running, I will add more posts.
     While reading and listening to others, I have come up with my personal running style which I call, "Instinctive Running". My style, therefore I call it what I choose.....I make no claims to be a particularly good runner, fleet of foot or athletically gifted in any way. Successful running to me is enjoying the simple pleasure of running, staying injury free and achieving whatever goals I set for myself.
     If this sounds like something of interest, you are welcome to join me as I further explore the possibilities of running- instinctively.