Forefoot Running for Ironman Athletes
Almost on a daily basis I meet Ironman athletes or aspiring Ironman athletes who have been struggling with trying to teach themselves to run with more of a midfoot or forefoot strike rather than their previous heel strike. Sometimes they have suffered from achilles tendon injuries from their attempts to change their technique, sometimes it’s just a feeling of tightness in the calfs – but usually there is (or has been) a difficulty of some sort for these endurance athletes in making the change of foot strike.
Now, it’s well worth acknowledging that, there are a small number of Ironman athletes who genuinely do run the whole marathon with a midfoot/forefoot strike. Which is a great example of consistency of form, which I will come on to later… These athletes are few and far between, and it’s such variety between athletes which keeps my job interesting and exciting!
But, I want to take a moment to discuss the situation as it applies to the vast majority.
When a heel striking Ironman athlete approaches me and asks for my help to coach them into a more efficient midfoot striking technique, my first question is “why?”
Usain Bolt Running Form: Sprinting & Easy Running
What We As Endurance Athletes Can Learn From Usain Bolt.
There are obvious differences between the physical demands of running a marathon and performing a 100m sprint. However, as endurance athletes, it’s improtant to note that there are some technique qualities shown by Usain Bolt in the sprinting clip below which are equally desirable across all ranges of distance and pace. In particular:
- The foot landing under his hips – No overstride, therefore no excessive braking
- The lack of rotation through the torso – No wasted energy through rotation
- The way in which he doesn’t “bounce” at all – No wasted energy through vertical displacement
However there are some sprint specific elements which are not appropriate for distance running. In particular the very high forefoot position sprinters adopt (never allowing the heel to touch after a forefoot strike). Even with forefoot/midfoot striking distance runners, we ideally like to see the heel “kiss” the ground after the initial forefoot/midfoot contact and load.
Foot Strike and Injury Rates in Endurance Runners
New research recently (Jan 2012) released by Dr. Daniel Lieberman and his team at Harvard University evaluates the injury statuses of a mixed sex collegiate cross country running squad of 52 athletes, looking back across a season. Researchers classified each runner in terms of foot strike type: “Rearfoot (Heel) Striker” or “Forefoot Striker“, and evaluated the injuries reported in the two groups. Of the 52 strong group, 59% were Heel Strikers and 31% Forefoot Strikers.
It turns out that 74% of the total group suffered significant running injury during the season – which follows figures suggested by injury surveillance studies in endurance running.
The interesting part… the Rearfoot (Heel) Strike group suffered approximately double the number of repetitive stress related running injuries, in comparison to the Forefoot Strikers.
Tamsin Lewis: Glutes and Core Workout
Today we decided to video some of Tamsin’s Core and Glutes Session. During the session we were focussing on improving her pelvic posture in order to improve Glute function, reduce stress on her lower back while running and swimming, helping to restore muscular balance. Thus reducing injury risks for next season.
Running Metronomes to Download FREE
A number of the many athletes we work with have requested that we provide them with a series of running metronomes. We listened and have done just that!
You can join them in practicing running with an increased and a more efficient cadence by downloading the FREE MP3 tracks below.
Running with an increased cadence is one great way to improve running form, maintaining an efficient cadence for a given pace is a skill to be developed in itself.
Here’s a link to an article with more information about running cadence.
Matt Molloy – Lateral Hip Strength Drill
Today we decided to film Matt Molloy, top Irish Age Grouper, during his Running Technique and Running Strength session coached by James Dunne.
The short clip below is one great example of the multiplanar strength exercises which Kinetic Revolution use with such success to develop lateral and rotational strength around the hips of triathletes and runners. We focus regularly on these planes of motion, even though the athletes normally engage in linear movements. Improving strength, mobility, power and stability in multiple planes builds a much stronger runner.
Running Cadence – Recent Research and Metronomes
One of the most common running technique dysfunctions we see in triathletes and runners across all levels is the tendency to overstride, creating excessive braking forces when their foot strikes the ground too far ahead of their centre of mass.
While this is a widespread problem, it’s also easily addressed: increasing your stride frequency (cadence) for a given pace will result in a foot strike closer to under your hips and therefore centre of mass. Thus reducing impact and braking forces with each stride.
For many, this in itself may not be groundbreaking news… However, often we get asked by athletes to put a figure on what rate of running cadence they specifically should be looking to achieve to stop themselves from overstriding.
A sometimes misleading goal cadence often cited is 180 strides per minute (spm) as described by Coach Jack Daniels. He noted that elite runners tend to run with a cadence in the range of 180-200spm. Subsequently 180spm has become somewhat of a “magic number” for runners to try to work their cadence up towards.
However, this advice doesn’t take into account two specific factors:
- The wide variation between individual athletes. Specifically with regard to the initial rate of their running cadence before any changes are made.
- Cadence across differing running speeds. We’re not all elite runners! Optimal cadence rates vary between individuals and even within an individual athlete for differing running paces.
Research published in 2011 by Heiderscheit et al. indicates that running at a 5-10% higher rate of cadence (than your norm for a given pace) results in a reduction of impact and therefore loading on the knee and hip joints, a decrease the amount of vertical displacement of the centre of mass (bounce), a shortening in stride length, and created less braking force at contact with the ground.
Insights into Great Running Posture
Leaning Forwards versus Bending Forwards
Firstly, let me preface my following comments by saying that running technique isn’t a one size fit’s all subject (for example the heel striking vs midfoot striking debate). Every runner is different. However, we are all bound by the same laws of physics! As such, there are aspects of good running technique, such as posture, which will commonly apply to the vast majority of runners and triathletes.
The most important thing to appreciate with reference to running posture is that gravity can either work for you or against you. When good running posture enables you to engage gravity and use it to your advantage, you get the feeling of controlled falling forward and developing “free speed”. In contrast if your running posture is poor, you end up fighting against gravity to push yourself off the ground.
Running Video Analysis & Technique Coaching Sessions at Loughborough University
We’re pleased to announce that as of February 2012, we’ll be offering Running Technique Video Analysis and Specialist Technique Coaching services from the world class sporting facilities at Loughborough University.
Our specialist run coaching team will be offering one-to-one Running Technique Video Analysis and Running Technique Coaching services at Loughborough on a regular basis throughout the year, providing runners and triathletes from the Midlands the unique opportunity to improve their performance by becoming more efficient and stronger in their running form.
Click Here to Search Upcoming Dates at Loughborough University
Running Video Analysis & Technique Coaching Sessions at Bath University
We’re pleased to announce that as of January 2012, we’ll be offering Running Technique Video Analysis and Specialist Technique Coaching services from the world class facilities at Bath University.
Our specialist run coaching team will be offering one-to-one Running Technique Video Analysis and Running Technique Coaching services at Bath on a regular basis throughout the year, providing runners and triathletes from the South West of the UK the unique opportunity to improve their performance by becoming more efficient and stronger in their running form.
Click Here to Search Upcoming Dates at Bath University
Awkward Runners, Unite!
Earlier today I stumbled across this funny video on YouTube. It’s obviously a parody of the awkward running styles we all see from day-to-day. In fact, also acts as a pretty good set of charactertures for some of the running technique flaws that as coaches we work help runners to correct and become more efficient.
Enjoy!
I think I might borrow some of the names to describe certain athletes from now on!
You know who you are…
How To Breathe When Running
One question I frequently get asked by those relatively new to running involves breathing patterns. They usually want to know how to breathe when running. Often new runners complain of difficulty breathing when running, getting short of breath long before they feel significantly fatigued on a muscular level.
Thankfully, as with all other elements of running technique, there are cues you can use to help you learn how to breathe when running, making it more comfortable as you maintain airflow.
- Use Your Nose and Mouth: People often get given conflicting advice here. The most effective strategy to use is that which maximises the potential for oxygen intake. Breathe through your nose and mouth together to take in the maximal amount of air per breath.
- Find A Rhythm: When running within your comfort zone, try to breathe using a 2:2 rhythm (inhaling for 2 strides : exhaling for 2 strides). You should be able to maintain this for a steady pace. If you want to run faster, it might help to move to a 2:1 rhythm (inhaling for 2 strides : exhaling for 1 stride). You will learn to regulate and maintain your breathing pattern by lining it to your stride pattern. Thus avoiding hyperventilation.
- Take Full Breaths: To enable your body to take in full breaths of air and therefore absorb maximum amounts of oxygen, learn to breathe from your diaphragm, breathing from your belly instead of feeling your chest rise and fall.
- Maintain Good Posture:To enable your lugs to fill to a reasonable capacity, you must maintain a good posture. Don’t allow yourself to slump forwards as you fatigue – this will in effect reduce the space your lungs can operate in and therefore restrict your breathing… adding to your fatigue. Our six week running technique program shows you the best ways to maintain proper running posture.
Try using these running tips and you will successfully teach your body how to breathe when running.
Craig Alexander and Chris Lieto – Running Video Analysis
With the 2011 Ironman World Champs in Kona coming up this weekend (at the time of posting this), now’s a great time for us to look back at some running footage from Kona 2009.
In the video below, we identify a few of the important running technique factors that made Craig “Crowie” Alexander such an unstoppable force on the run that day. Using this iconic piece of footage, where Crowie took the lead from Chris Lieto at the 21 mile mark, we can compare stride-by-stride how the two runners habitually moved once fatigued, and see the differences in their technique which affected their running performance.
Ant Collier, Progress So Far!
Here’s a short video to compare the running technique of one of our triathletes using the Kinetic Revolution Method to improve his running form this off season ready for a big season in 2012.
Having recently returned from his first AG World Championships in Beijing, Ant is working on improving efficiency in his running technique to enable him to run faster with less effort off the bike. Take a look at the progress so far:
Key points of improvement:
Why Barefoot Doesn’t Automatically Mean Midfoot
Last weekend saw the second annual running of the New York City Barefoot Run. As you can imagine, this brought barefoot running enthusiasts together from across the US and further.
Pete Larson, running aficionado and owner of the popular website runblogger.com, had the great idea of taking his high speed video camera along to observe the technique of the barefoot runners partaking in the race.
Barefoot running and the move individuals make to “barefoot style” running shoes has been hailed by many in recent years as the answer to improving running technique. The suggestion is that by taking your shoes off and running, or running in “barefoot style” shoes such as Vibram Five Fingers, you will automatically land more efficiently on your midfoot rather than on the heel.
Ankle Mobility Exercises
Most of us have probably felt the occasional tightness in our ankles the following day after a long or hard run or bike session. Usually stretching helps, but often it feels like the ankle and foot need to be mobilised dynamically.
The simple exercise shown in the video below uses the start position of a classic calf stretch and then adds in the momentum of the swinging leg to drive the standing foot and ankle into passive load-baring pronation and supination, helping to mobilise the sub-talar joint, midfoot and surrounding soft tissues.
10 Great Exercises To Build Running Strength
As we approach the tail end of this year’s triathlon season, it’s worth beginning to plan the steps you’re going to take over the winter to become a better, stronger athlete for next year.
An under addressed element of many training routines is regular and functional strengthening work. In previous posts we’ve discussed the important role of multiplanar strengthening exercises in maximising performance and injury prevention.
The video below shows 10 great exercises you can use to develop this strength.
Hamstring Exercises For Runners
A number of our athletes have asked us to release a video showing some useful hamstring exercises for runners which will strengthen your running technique and make you stronger as a runner. We actually filmed this video a while ago, here it is:
Try adding some of these hamstring exercises to your regular strengthening routine to become a stronger and more injury resistant runner.
Recommended Reading
“Running Technique”
By Brian Martin
$9.99 USD Preview and Buy Now
A practical guide for distance runners to learn and train for the fundamentals of good running form.
Recognize problems with running form that cause injury, or frustrate achievement of your goals. A complete framework of coordination training, mental cues and a training philosophy to improve running technique.
Foreword by Philo Saunders PhD, Senior Physiologist, Australian Institute of Sport.
Using The Dreaded Foam Roller
An infamous and highly popular piece of kit which helps to keep runners and triathletes supple and injury free is the dreaded foam roller.
This is a simple piece of kit which enables self myofascial release (a form of self massage) which, although often somewhat uncomfortable (like a deep sports massage), is usually highly effective.
Use of a foam roller has built a reputation as being a great method of managing and preventing ITB problems in particular amongst runners and triathletes.
In our experience, if you ask most runners and triathletes what the foam roller is for, you’ll normally get two fairly standard answers:
- To release the ITB and therefore avoid lateral knee pain.
- To inflict pain… in a positive kind of way!
However, this is an extremely versatile piece of kit, which is frequently under-used compared to its full potential.
