W.S.H.S. 2017

What is Success? Success is performing to one’s capacity. Your thoughts… Winning? Success is performing to one’s capacity.

Ability + Preparation Effort Will = SUCCESS How do we gain SUCCESS? Ability + Preparation Effort Will = SUCCESS

Where do we start? I. Running Form II. Summer Work Outs A. Running B. Weights

High Peaks Elite Distance Camp Running Biomechanics?? High Peaks Elite Distance Camp

Running Mechanics Biomechanics: A study of motion Purpose of studying biomechanics: Distance running is a natural activity, so many coaches and athletes give little or no thought to technique From our evolution (crawling- walking- running) rarely has anyone been instructed on how to run properly There is a right way to run, yet we often abide by the philosophy “if it works don’t fix it.” Running styles are highly individualized, but subtle mechanical changes can make a difference in a race or in preventing injury

Variables that Affect Running Style Individualization/Coordination Strength/Endurance/Maturity Fatigue/Stress Footwear/Orthotics

Correct Running Stride 90-93 steps per minute (one foot) Foot landing under center of mass Landing on middle to forefoot of shoe

Incorrect Running Stride Less than 90 steps per minute (one foot) Negative Results: Over-striding, too much time airborne, wasted energy fighting gravity, harder pounding of joints, greater chance of injury Landing on heal of foot (“breaking” forward movement… wasted energy!) Not landing over center of mass, pushing mass in a negative/backwards direction… wasted energy!

Distance Running Style Posture: “Run Tall” Eyes and head up Shoulders “relaxed” and back Chin slightly tucked Arm position and motion- “natural” carriage Hips alignment- straight ahead

Proper Form Upper Body: Run Tall or Proud: Head & eyes looking straight ahead Head still; neck and head in a straight line Chest and shoulders proud Arm drive with palms down Arms relaxed <90 degree angle moving forward and back in synchronization with opposite leg Tight tummy

Poor Running Form Upper Body: Hunched over, bent at the waist, leaning too far back Head tipped back/forward/down, shoulder roll Arms excessively crossing midline No arm drive, arms locked <90 degree position Lower Body: Butt sticking out, little/no heel recovery, overstriding Landing on heel, not landing over center of mass Feet crossing midline, over/under striding

Proper Form Lower Body Hips tucked forward Good knee drive Mid to high heel recovery Mid to Forefoot landing under center of mass Legs moving front to back, not crossing over midline

Running Form Evaluation Checklist Non-stressed Running Style: Overall General Appearance- (Relaxed, Tall, Upright, Efficient) Center of Gravity (Support Phase) Foot Strike Knee Position Hip Posture Torso Posture Arm/Shoulder Carriage(shoulder, arms, elbow-wrist, hands) Head and Neck Position

Proper Running Videos Heel Strike vs. Forefoot Running Body Alignment/Posture

Do you get side Cramps/Side Stitches? Relax, it could be your breathing!... Or lack of.

Do’s… Relax Sit Up, Run Tall Head up, chin slightly tucked Chest out, Shoulders back Fill your stomach with air!