slow:


fast:


for improving this form, eric told me to work on:

" lift your knees higher (forward) which will drive the weight baring leg into the ground for power! Do not focus on pushing off BACKWARDS, but driving the knee forward and up slightly and quickly as you can after foot strike."

a way for me to figure out how to do that, eric advised: "run fast IN PLACE and notice how you naturally drive the knees forward and up…not back. Notice how this is the case regardless of how fast or slow you run in place. The only thing that changes when running forward is a natural body lean, that you should NOT have to think about."


and i'm making good progress on this: "Your foot strike was excellent."

:)


thanks eric for taking the time to critique my 'latest' form!! (hope you don't mind me posting this up as it's a part of my personal coaching.)


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Comment by Mark Lofquist on October 20, 2010 at 2:14pm
i continually/intermittently think about my running form. like a dude at the gym watching his bicep curl form in the mirror, i glance down to ensure my thighs look 'long'. from the perspective of looking down, the longer your thigh appears, the more you're pushing your knee forward. ((I always think about this because chi running teaches the opposite, and i tried that last year at this time, and ended up hurting myself).

when on pavement i always look for light sand/dirt for the sound it makes. i can identify whether or not i'm 'scraping the road' i.e. pushing off. or 'scuffing the road' i.e. over-striding/breaking inertia.

the running in place thing is actually more new to me. eric recommended it to make sure i'm feeling the toe-heel tap-tap and making sure i know how it feels.

note: so many runners push off with their foot using one of the leg's smaller muscle (the calf) to 'launch' the runner. it makes my form stand out in a crowd, people can id. me from a distance. :)
Comment by Richard McGaha on October 20, 2010 at 11:37am
Mark,

How did it take running in place before your running form became natural? Or do you still have to think about it? Also, how often did you run in place to practice?
Comment by Mark Lofquist on October 14, 2010 at 12:10pm
so i can keep that pace for <5mins at this point.

this guy can run faster than that for 50km: http://www.youtube.com/watch?v=UcUmGzciPfo
Comment by Richard McGaha on October 14, 2010 at 11:26am
Same here, I was a smoker for wayyyyyyyyyyyyy too long before I took up running.
Comment by Mark Lofquist on October 14, 2010 at 10:49am
lol, i slowed down after that. i just can't move enough o2!! (yet!). but thanks!
Comment by Richard McGaha on October 14, 2010 at 10:33am
5:30 pace??????????????? You are the man!!!!! I couldn't do a 5:30 pace running downhill with the wind at my back and a pack of hyenas chasing me.

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