1. Building a Better Runner

2.  Maximal Oxygen Consumption (VO 2 MAX )  Lactate threshold (LT)  Running speed  Running economy Performance Velocity Resistance to movement Performance Power Performance VO2 Lactate threshold velocity Running Economy Gross Mechanical Efficiency Lactate Threshold VO2 Maximal Oxygen Consumption Muscle capillary density Stroke volume Aerobic enzyme activity Distribution of power output and technique Muscle fiber type composition

3. Performance Velocity Resistance to movement Performance Power Performance VO 2 Lactate Threshold (LT) velocity Running Economy Gross Mechanical Efficiency Lactate Threshold VO 2 Maximal Oxygen Consumption (VO 2MAX) Muscle capillary density Stroke volume Aerobic enzyme activity Distribution of power output and technique Muscle fiber type composition Performance Abilities Functional Abilities

4.  Maximal Oxygen Consumption (VO 2 MAX )  Lactate threshold (LT)

5. Performance Velocity Resistance to movement Performance Power Performance VO 2 Lactate Threshold (LT) velocity Running Economy Gross Mechanical Efficiency Lactate Threshold VO 2 Maximal Oxygen Consumption (VO 2MAX ) Muscle capillary density Stroke volume Aerobic enzyme activity Distribution of power output and technique Muscle fiber type composition Performance Abilities Functional Abilities

6. Engines develop horsepower. More horsepower is better. But horsepower is useless unless it is sent to the wheels through a stable chassis. see Anatomy for Runners by Jay Dicharry, 2012

8.  1500m 3:35  3000m 7:50  5000m 13:29

9. Good running form is dependent on the athlete’s stability, mobility and power.

12. How stable is a canoe?

13. Don’t fire a cannon from a canoe. High forces require a stable base of support. Without a stable foundation, the high forces of running are likely to create injury, impair economy, or both. see Anatomy for Runners by Jay Dicharry, 2012

14. Hundreds of sit-ups and a six pack do not equal core control

16. Running Speed = Stride Length x Stride Rate The number of steps taken during a given time period (usually strides per minute). The length of a stride. (usually meters/stride)

17. stanceswing weight acceptance single limb support limb advancement stride initial contact loading response mid stance terminal stance pre swing initial swing mid swing terminal swing

18.  Varies from Runner to Runner  Forward not Up and Down  Quick and Light  No exaggerated knee lift

19. A. Your landing knee should be slightly bent and the lower leg roughly perpendicular to the ground. Extending past that point may produce a braking effect. B. Ground contact occurs near the body’s center of mass. Landing too far in front wastes energy and can cause injury. Land as close to the body as possible. Runner’s World June 2011

21. A. A slight forward lean and arms bent at a 90-degree angle. Avoid curving your back; doing so can prevent your legs from extending from your hips. B. Although most runners toe off similarly, midfoot and forefoot strikers benefit from energy at toe off that has been stored in the gastrocnemius and Achilles tendon. Runner’s World June 2011

22. A. When running, your arms help maintain balance. By keeping arms at a 90-degree angle (or close to it), you gain speed while saving energy. B. Running means getting both feet off the ground. Efficient runners use more energy to travel forward, not up (avoid excessive vertical motion). Excessive up and down motion of the body actually wastes a lot of energy that you could be using to run faster. Runner’s World June 2011 The Elements of Good Form

23. A. Other than your legs, look to minimize movement of body parts; arms swing upward from the hip, not out or in. Excessive side to side movement of the arms reduces efficiency. Runner’s World June 2011 B. Knee lift reflects speed. For runners trying to maximize their speed, a high knee lift is necessary. The Elements of Good Form

25.  Foot strike beneath body’s center of mass  Minimal vertical displacement  Relaxed shoulder girdle  Compact arm positioning  Lean forwards from the ankles  Cadence

26.  Fast Running  Strides  Strength Training  Stretching  Drills

27.  Core stability  Foot strike  Heel lift  Building a Better Runner

28.  Skipping  Backwards running  Building a Better Runner  Single leg balance  Single leg squats  Bridge  Clamshell  Donkey kick

29.  Building a Better Runner  Link to Dr. Murr’s analysis: Link to Dr. Murr’s analysis:  https://www.youtube.com/wat ch?v=FDKANK8-ILY https://www.youtube.com/wat ch?v=FDKANK8-ILY