On Tuesdays and/or Thursdays, I will do my best to give one simple fitness, triathlon or running tip, trick or piece of information that will provide some value to in either helping you to become more efficient, prevent injury, increase performance, have more fun or at the minimum give a review of knowledge that might not have crossed your path in a some time.
I find myself observing other runners while running and sometimes just hanging out here in Tampa. Due to the weather here lending itself to year-round training, I have no shortage of material to choose from.
My #1 Most Important Run Tip
My coaching practice’s number one priority is form, technique and injury prevention, so I routinely use other runners, with my clients to reinforce the form training I have provided. (Sorry, Tampa runners. If you happen to pass by me with a client, most likely you have been observed and surveyed for comparative analysis.)
With all of my observations, the number one issue that I see are runners that sit in the bucket. Of course, the question most people ask is what does sitting in the bucket mean?
Basically, it’s when the glutes(or bum) are not in line with the torso. The body looks like an “L” from the torso to the hamstrings. Natural running which when learned is much easier, more efficient and greatly reduces impact on the joints. The torso hips, glutes and ankles form a straight line.
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The interesting thing is, that running should be instinctual right? Unfortunately, not anymore. Sociological factors have played into our bodies to a point where most Americans, cannot just decide to take up running without going through periods of injury.
For example, sitting at a desk all day will tighten the hip flexors so that it becomes extremely difficult to push the hips under the torso. The same thing is evident for playing video games on the couch for long periods of time.
The figure on the left is actually still a lot better than I have noticed out and about. The torso is still tall and the chest is still has a little bit of lean to it causing forward motion. A lot of runners I notice, sit in the bucket and lean back. What is this doing? Basically, gravity is working against the runner. The objective is forward motion but the glutes and the torso are sitting back, so in essence, the body and gravity are working against itself.
Another perception you will see is the heel strike of the runner. When that heel strikes the ground the impact reverberates all the way from the ankle through the legs, spine, neck shoulders and head. This is where most of the injuries take place.
By simply starting to incorporate, tilting the hips under the torso and leaning from the ankles instead of the waste, the body will start allowing gravity to be used instead of the legs as the sole source of momentum. Suddenly, the feet are striking the ground underneath the center of gravity and only the calf down to the metatarsals absorb the majority of the impact from the ground.
I continue to instill in my clients, running is powered by the core, not the legs. Use gravity as momentum and allow the legs to just go for the ride. To remain consistent, the core must be strengthened and hip flexors stretched to keep the glutes from returning to the bucket.
There are many techniques to help modify the behavior to allow for an efficient, safe and effective change of form. All it takes it the will to want to change and get better and you will.
The #1 tip – get out of the bucket.
Are you running in the bucket?
Did this information shed some light on any area of your running that might be in need of improvement?
Here it is again, a long time since my last post. Life happens and when it does, watch out. It can really mess up the things you want to do versus the things you must do. I am learning to prioritize what is absolutely important to me versus what is important to everyone else. I hope to soon have that under control, but I digress.
Newton was nice enough to send me both a pair of the Newton Energy and the BOCO. I am reviewing them together since I have found they are the same shoe with the only difference being the BOCO has a tread that is made for the trails and the Energy is made for the road.
To be transparent and honest, I am a certified Newton Coach, so I am a little biased towards Newton. However, I rarely train in Newtons, as running is very personal I have my favorite running shoes to train in.
I do however, love the methodology behind them. For those that do not know, Newton running shoes have 5 lugs in the front of the shoe directly under the ball of the foot. The lugs have a higher or lower profile depending on the shoe.
The lugs serve as a reminder for running form by automatically driving the foot to land on the fore or mid foot, reducing the impact dramatically.
When paired with Newton Natural Run training, the shoe will decrease the effort level of transitioning to a mid or forefoot runner.
In my experience, after the runner has developed the habit, they no longer need to be running in Newtons, but most do not only due to muscle memory, but they also last about 4 times longer than other running shoes.
Prior to the release of the Energy, the core products Newton produced were the Motion, the Isaac, the Gravity and the Distance. These models needed a transition period for the runner to get used to the way the lugs lifted the heel causing some calf soreness.
The Energy now has a lower profile of lug, and a transition plate which actually allows the athlete very tiny transition period, if any, before the comfort of the shoe settles in.
The EVA foam that makes up the sole of the shoe is extremely comfortable and highly accommodating to the road.
The only conflicts I have heard is the heel cup is a little shallow for some, causing some slippage during long runs.
Since one of the core beliefs of natural runners is that shoes should be tied just tight enough to secure the heel, this could be a problem. I have always taught, the athlete needs nothing to support but themselves.
In other words, if the shoe is tied too tight, the shoe ends up supporting the runner. By tying the shoes very light and only tight enough to secure the heel, the feet, the calves, the ankles are strengthened with every activity.
I personally have not found an issue with the heel cup even without the help of a runner’s lace, but I have heard of the issues.
I did get an eleven-mile run on the trails with the Newton BOCO and was I surprised at how well the tread grabbed the terrain.
The trails I was running were meant for Mountain Bikes and that meant steep climbs and steep downhills and there was not a moment I did not feel secure.
For new runners or for athletes transitioning to more efficient technique, I believe the Energy is the perfect shoe. They are the perfect shoe to transition with before trying one of the core Newton models.
The BOCO is a great trail shoe for anyone wishing to start or continuing a journey into trail running. They are comfortable, supportive and made me feel completely secure on the trails.
That’s my opinion and I am sticking with it. Happy Running!
In my recent post, Effortless Swimming-Goof Out#1, I gave a summary of the introductory lesson in Effortless Swimming’s Mastering Freestyle Course. This course is located within the Swimprove program hosted by Brenton Ford and his Australian company Effortless Swimming. I continued with that lesson for a week which was dedicated to balance and streamlining within the water, and I recently continued with lessons 1 & 2.
Lesson 1 was specifically geared to the feel of rotating from your hips. I did this workout 3 times and I want to nickname it the Core Killer. I never thought working out in the pool with so little movement would cause such a tightness in my abs and core, but nevertheless, my abs, obliques, quads and hammies where a little tight the next day. It consisted of 1800 meters of drills, plus a warm-up and cool down making it 2400 meters total.
WU: 300m any stroke
MS: 300m Kick on side w/ shoulder to chin
300m Kick on side w/ hand-to-face
300m Kick on side w/ switch
300m Kick on side w/ arms at side
300m Kick on side w/ arms across chest
300m Kick on side w/ blockhead arms
CD:300m Easy Free
I do not have a strong kick, so I continued to use my Zoomer fins to reduce my worry of propulsion since I knew that was not the focus of the workout. Lucky for me, Brenton actually suggests the use of fins in both the written material and the videos that accompany this course.
Throughout the workout, I noticed that when it was more difficult to rotate from my hips, I was not streamlined, however when I engaged just my core, and lengthened myself, rotating the hips became a lot smoother and I did move faster to the other end of the pool. I also learned more about breathing, because when you have one shoulder out of the water and you are look at the bottom of the pool, once in a while it is nice to turn your head and breathe. The breath is quick, so I started to breathe out during the drill and breathe in when I rotated. This was never natural for me and I know it caused a lot of anxiety for me. It still isn’t natural, but it makes a lot more sense. Once I finish the lessons, I will be able to develop a relaxing pattern with this new revelation.
Lesson 2 added the arms. I kept the fins with these drills, but because there were only three drills, I dropped them afterwards and swam one thousand meters without them. I was still slow, but I noticed it was quite a bit easier. I also developed a patter of breathing for myself, which I still am not consistent with but, when my position is streamlined and I am keeping a high elbow, it is a lot easier with the new breathing patter. It makes for an interesting alert. If I begin to feel like my breathing pattern is off, most likely it is because my swimming technique as fallen apart.
WU: 300m any stroke
MS: 300m Shark Fin Drill with pause & return
300m Shark Fin Drill with practice entry
300m Shark Fin Drill with switch
10×100 Free Form Focus
CD: 300m Easy Free
This weekend will be the test. My first triathlon of the season is Sunday at the HITS Ocala Olympic Triathlon. I still have one more module of the Mastering Freestyle Course, but that will have to wait for next week. I am going to use my last workout this week to continue with the lesson 2 drills. We will see what happens. I am really excited
You can checkout the Swimprove program at www.swimprove.com
The Revolution 3 Florida 70.3 is 5 days away and I feel like I am still working out pretty hard for this “so called” taper week. The workouts are shorter in duration but a little more intense. Yesterday’s workout ended up being a 4 mile tempo run on Bayshore.
I started, as always with a warm-up of Dave Scott drills, ballistic stretches, high knees, hamstring leg-ups, booty kickers and bounders. My main set consisted of a 1 mile run at an 8:15 minute mile, Four 3 minute sprints with 45 seconds rest in between, and another 1 mile run at 7:45. I cooled down with my usual routine of 50 walking lunges, 50 monkey lunges, 50 squats, 50 crab walks and static stretches. Does that sounds like taper week to you? At the time I didn’t, but afterward I understood. I was fatigued to a point where I was recovering fast, but I felt like I could do more. I am not sure if it will actually do anything for me as far as strength or speed, but it did boost my confidence, which was just fine with me.
|Bayshore Tuesday Morning|
This morning (Wednesday), I looked at my plan and an expletive was about to come through my mouth for two reasons; a) I didn’t sleep well the night before, and b) I really thought this was taper week. As I perused the scheduled butt kicking I was about to give myself, I realized I might have been wrong. Here was my bike trainer workout this morning:
Warm-Up – 50 single leg drills on each leg, 100 single leg drills on each leg, 10 minute spin in the small chain ring
Main Set – (and get this) Pyramid Intervals: 1 min sprint, 1 min spin, 2 min sprint, 1 min spin all the way to 6 min sprint, 1 min spin and back down to 1.
Cool Down – 15 min spin and 1 mile transition run
I didn’t expect a workout of this intensity this morning, but at the conclusion, dripping with sweat, I realized how ready I was for this weekend. I might not do as well as I did in Augusta, but I am sure going to give it one hell of a try.
Speaking of workouts, the off-season is coming up and my goals are to develop some leg strength that will allow me to average 24 mph on the bike comfortably, arm, core and back strength to allow me to propel in the water, run faster, and stay in the aerobars longer on the bike. I also would like to increase my flexibility to keep relieving pressure on the injury in my lower back.
Here is one of the first workouts I ever did to comeback from my back injury which helped me attain the base cardio, core and strength I have today and which has allowed me to enjoy the success I have been having. (Well, at least I think it’s success.)
Warm-up: (1 set x 10 reps)
- Walking Knee Hug
- Lateral Jumps
- Fwd Lunge w/ Overhead Reach
- Jumping Jacks
- Reverse Lunge w/ Twist
Core (3 sets x 10 reps)
- YTLI Raises
- Swiss Ball Plank
- Single Leg Glute Bridge
Strength – Supersets (3 supersets x 10 reps)
- Prisoner Squat/T- Push up
- Dumbell(DMB) Reverse Lunge/Inverted Row
- DMB Single Leg Romanian DeadLift/DMB Push Press
- DMB Lateral Lunge/Pull up
Cardio Ciruit (20 reps of each exercise x 3 rounds)
- Kettlebell Swing
- Squat Jump
- Shuttle Run
It’s a pretty good workout and can be done in about 45 minutes with minimum equipment obviously. As with any workout whatever you put in, you will get out and with this workout it is no different. I thought I would share it as a portion of Workout Wednesday. I will continue to bring you different workouts each week whether I get them from my past experience or from research I find. If you have any workouts you are passionate about or WODs (workout of the day) you enjoy. Feel free to submit them via the contact form and I will post them and credit you with a guest posting.