Run for Free

Have you ever noticed that the fastest distance runners are thin as a rail and do not appear to have much in the way of muscles; even in their legs? Recently, the Kenyan and Ethiopian runners have been the most successful, but in the past it was the Italians, Japanese, Finnish and even the Americans. One thing they all have in common is a thin frame without much muscular development. So, how are these thin people able to run so far and so fast. Of course a well developed cardiovascular system is one very important reason. But, if you look at them run, you will notice that they also seem to expend very little energy to move through space. They have efficient biomechanics. What does this mean? Running is basically 2 opposite pendulum type movements, with one arm and shoulder girdle and the opposite leg and pelvic girdle being one pendulum and the opposite diagonal being the other. By "winding up" the fascia, or connective tissue a tension is built up and when the foot hits the ground the runner is "sprung" forward winding up the opposite diagonal until that foot hits the ground and it happens all over again. In this way the runner is getting some of his or her forward movement for free. His or her body is oriented in such a way that when the foot hits the ground the body has no choice but to spring forward. It is how a lot of us feel when we are running down a slight downhill but they can have this effect running on level or even up hill terrain! The good news is that this more efficient "windlass" effect can be learned by performing specific movement patterns and drills and by becoming aware of what postures are needed to achieve this more efficient state.

I am going to show you some ways to get this windlass effect or what I call "running for free", in your running form. I think it will not only make your training easier and reduce the chance of injuries but will make every run more fun and effortless.

There are 3 components that make running more efficient:

1. Posture: If you have poor posture just standing there and can't assume an efficient posture then you won't be able to generate power and speed effectively when you run. So the first step is to have some postural exercises that actually work and will put you in a position to run with good form. I will use a few of my favorite postural exercises and we will practice them. They include: Pivot Prone arm exercise, "picking grapes exercise", and a Feldenkrais movement called "lengthening the sides".
   
   What these exercises do is work on 3 aspects of proper running posture; the sternum lift, the tailbone tilt and the "chicken wing" arms. First I will explain the exercises and then explain running posture.
   1. Pivot Prone - Developed by Greg Johnson, PT, this is an excellent postural exercise which actually works on all 3 postural components I've just discussed. Standing, reach for the ceiling with both hands and stretch up toward the ceiling. As you bring your elbows down toward your back pockets turn your hands out so that the back of your hands are facing your shoulders and the little fingers are pointing toward the back wall. Pull the elbows down with the elbows bent like this and hold for a couple of seconds. Repeat.
   2. Lengthening the Sides - A movement adapted from a Feldenkrais Awareness through Movement lesson of Dr. Frank Wildman. Lying on your back with your hands interlocked behind your head and the elbows resting on the floor, bend your right knee and place your right foot on the floor. Slide your elbows and head keeping the elbows and head in contact with the floor and the nose pointing up toward the ceiling; slide the head and arms to the right as you push the right foot into the floor and allow the right side of the pelvis to roll toward the left. Do this a number of times and repeat to the other side.
   3. Picking Grapes - Reach to the ceiling with both hands as high as you can as you alternate reaching even higher with one hand then the other. You can bend the opposite knee and allow your side to stretch long on the side of the longer reaching hand. As you do this breathe in, in, in, in. When you are done let your hands reach forward toward your feet and let yourself hang down flexed forward at your hips as you let your breath out. Repeat.
   These 3 exercises can help get you started on improving your posture both when standing and also when running. They do this by working on your ability to lift your sternum, tilt your tailbone and improve your arm position and movement. I will now explain why these 3 aspects of running form are important.
   1. Sternum Lift - If you have a sternum or breastbone that is lifted slightly, your center of gravity shifts forward; conversely if your sternum is depressed or sunken in your weight shifts back on to your heels. To feel this for yourself stand up with one foot slightly forward and think of a cable pulling your sternum up and forward and see what it does to your weight shift and how you are already starting to move as if to run. Movement patterns that work on teaching your body how to lift your sternum are useful and will reinforce a forward momentum to your running.
   2. Tailbone Tilt Up - think about a thoroughbred horse or those world class runners and how they have a slight tilt to their pelvis. It is almost as if they are tilting their tail bone up. Again standing, place your hands under the bones of your pelvis that you tend to sit on; your ishcial tuberosities or "sit bones". Pull up with your hands as if to tilt them up toward the ceiling. Notice how your center of gravity shifts forward over the balls of your feet. Now walk as you hold these "sit bones" up and notice how you are being propelled forward. Your almost have to start running just to keep up with your body!
   3. "Chicken Wing" Arms - Another aspect to running form has to do with how the arms are carried. Again, standing swing your arms forward and back as if to run with your upper body. Let the elbow angle be large. In other words, let the hands hang somewhat low. Notice how much effort this takes. Now, while swinging the arms let the elbows bend to a more acute angle as you swing them and notice how much less effort this takes. The lever arm is much less in this position. With longer hanging arms you have to move a longer lever and this takes more time and more effort. Next push the elbows forward and notice what happens to your sternum. It moves back. Now try to pull the elbows back and notice how it is easier to lift the sternum up and forward. I call this arm position "chicken wings" and you should think of pulling the elbows back as you maintain this "chicken wing" position.
   The exercises above will help with your posture during everyday life and also with your running form. You can even think of the sternum lift, tilting tailbone and chicken wing arms as you run, and this will improve your form instantly. Even when I'm getting tired I think to myself " I can at least keep my form good" and I do this by visualizing these 3 things and I end up running faster even when tired. So I encourage you all to try it.
2. Neurophysiology: This has to do with the snap or quickness to your stride. You don't want to be spending a lot of time on the ground; you want the "snap" to your stride. The way to develop this is to work on drills. Some drills that I find useful include:
   1. Hip, Knee and Ankle Flexion with Skips - This works on the form and snap out of the swing leg which actually helps limit excessive pronation on the stance leg. Skipping while pulling the knee and toes up will help swing leg mechanics and give a more powerful lift to your stride.
   2. Alternating High Knees and Butt Kicks - This works on flexibility and the ability to use the flexibility in a quick motion. Take 4 high knee running steps then switch to 4 "butt kick" steps and alternate.
   3. Skipping with Relatively Straight Knees - This works on the range of motion and quickness in the feet and ankles. Use the flex in your ankles to skip while not allowing the knees to bend much. All of these drills can be done twice a week for a total of 10 minutes or so. Again, try them for awhile and see what it does to your form.
3. Eccentrics and Elastics: This has to do with the idea of the running motion being 2 opposite pendulum motions with one arm and the opposite leg being one pendulum and the other arm and leg the opposite pendulum. You generate your running for free by loading up your fascia and muscles into a stretch position and then recoiling it when the foot hits the ground. Its a slight bounding motion with the body being left with no choice but to land in such a way that when the foot contacts the ground the body is in a position so that it recoils and propels you forward. For example look at the difference between the typical runner who spends a lot of time at the gym lifting weights and the skinny Kenyan runner. One is fighting for every step and the other is putting his or her body in a position so that each time his or her foot hits the ground the body recoils forward. Less effort means faster times and greater ease to run farther. And this is what we all want , Right? By working on specific exercises and drills and by having an awareness of proper running form, we can all improve not only our race times but also enjoy each run more.