1. W.S.H.S.
2017

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

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

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

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

6. 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

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

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

9. 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!

10. 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

11. 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

12. 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

13. 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

14. 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

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

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

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