Today for the second time in about six months I tripped running and fell on my face. The first time just a skinned knee, this time a bruised and swollen thumb. Obviously, I look uncoordinated and retarded. I swear I'm not.
When I get tired I guess I shuffle a little bit more, and when you're running on even surfaces -- brick the first time, and sort of uneven concrete square things this time -- it's easy to trip.
How can I improve leg lift and prevent this from happening?
Drop your arm carriage so that the focal point of your arm swing is on your hips rather than just below your chest. This will result in higher knee lift and less of a shuffling stride if you run upright as opposed to leaning forward.
Make a deal with yourself. Every time you fall while running you automatically have to take 3 days off! That should make you be more careful.
Are you just running or are you training to get faster? If you are just running, then ignore my post.
What you should really ask is "How do i maintain my form for longer?"
Continuing with form that has broken down programs in a poor movement pattern and only leads to increased rates of injuries.
Contrary to poplular opinion, the philosophy should be on developing a more perfect stride and the ability to maintain it for longer periods and at faster paces, instead of the "Build the Aerobic Engine Model". You need to build the chassis on which you can build the engine.
Don't get stuck on mileage. It's all total training volume while developing all the attributes of a runner and athlete.
Initially the percentage of work that is non-running should be much higher until you get very mechanically efficient and your form doesn't break down. The intention is to build the body's capacity to maintain form and increase running volume as you can maintain form. NOT as you can tip-toe the line of injury.
So how about cutting your runs shorter and avoiding this shuffling stride? Instead go and work to improve your tissue quality, general strength, absolute strength, power, explosiveness or work capacity.
Do some foam rolling or trigger point work to improve tissue quality. i recommend TPTherapy.com. Most of Jay Johnson's stuff is great for general strength. Hurdle Walk overs/unders, etc would be a good choice to improve posture, core strength, stability, etc. Avoid the explosive and high impact work if you are tired.
i disagree. running upright increases the energy cost of running which will create fatigue earlier. the higher arm carriage will increase the center of gravity and allow a slight lean to pull you forward easier. your leg mechanics will be more reactive and elastic instead of a high muscular requirement.
also, the arms and the legs are very much in sync with each other. so the elbow angle will correlate closely to the heel return. where a higher arm carriage creates a heel return. also
So basically, do just the opposite of what coach g said.
Shoe Fetish wrote:
i disagree. running upright increases the energy cost of running which will create fatigue earlier. the higher arm carriage will increase the center of gravity and allow a slight lean to pull you forward easier. your leg mechanics will be more reactive and elastic instead of a high muscular requirement.
also, the arms and the legs are very much in sync with each other. so the elbow angle will correlate closely to the heel return. where a higher arm carriage creates a heel return. also
So basically, do just the opposite of what coach g said.
Yeah, like Ryan Hall has that notably high arm carriage and is always leaning forward. Leaning forward is not conducive to higher knee lift, which is what coach g was answering the OP about.
It's fine to angle forward from the ankles, if that's what you mean, SF, but you don't want to be leaning forward from the waist as that will result in the opposite of what you say, reduce leg lift, and reduce breathing capacity. Good core strength and low arm carriage naturally result in better leg lift and efficiency.
Ask Alberto and stay away from Merga
Hal- Glad to know that you model all your thoughts on what Ryan Hall does.
Hal and Coach G- Correct, leaning forward FROM THE HIPS is not conducive to higher knee drive. But having a forward lean from the ankle has very little effect on knee lift, unless you are trying to emulate sprint mechanics. However, we are addressing making this guy maintain better form for longer, which is about improving mechanical efficiency. Carrying the arms higher, while staying close to the body, creates a shorter & quicker pendulum and uses more of the stretch reflex, thus lowering the energy cost of moving the arms.
Additionally, bringing the arms up high(er) in front helps to rotate the hips to a more neutral pelvic. This tucked pelvis is what creates the higher knee drive. Trying to achieve this positioning of the hips is the same reason why you do not want to lean forward from the hips. Coach G, yes, the anterior core strength (psoas engagement) is very crucial in maintaining this as well.
You may feel the same effect on the hips by an upright posture but let me reiterate what i said about using gravity to its fullest extent...the higher arm carriage raises the center of gravity so a smaller amount of lean can create more forward momentum then your low arm carriage, upright alternative. Therefore, the overall efficiency is increased. And, yes, posterior chain (core) strength is needed to maintain this lean without bending at the waist.
I believe we are basically arguing the same things about pelvic tilt but we are using different means to achieve it.
And to Halitosis, if you would like me to point out some examples let me advise you to check out K Bekele, Haile G. and Eliud Kipchoge. Please note: none run like Ryan Hall. And if you have speed goggles, i think you know who is faster.
for some high-res photos:
I'm bumping an old thread as I'm not buying what Shoe Fetish says. I find that a higher arm carriage is accompanied by more of an arching in my lower back thereby tilting my pelvis forward aka anteriorly. This then throws off my ability for my legs to move through a full range of motion, including a higher forward knee drive.
Seriously, you need to practice clenching your glutes and it will fix the hip tilt. You don't need to flex them while you are running but just practice to get a feel for where your hips should be.