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Lead Stories: Sunday, October 12, 2008

How To Be An Economical
and Efficient Runner

Posted October 19th, 2007 at 3:26 PM by Lisa Cieplechowicz

Section: Running & Training, Training Tips, Health & Fitness, Exercise

For many runners, scoring a faster running time can be a point of frustration. Though you train regularly and your technique may seem impeccable, sometimes your efforts seem to add up to nothing when it comes to improving your speed. In fact, how fast or slow you run often has a great deal to do with your economy of motion.

Economy of motion is a simple enough concept. It refers to the relationship between how much energy you expend when you run and how fast you go. Typically, the less energy it take you to run a given distance the faster - or more “economical” - you will run. Unfortunately, as the New York Times reports, improving your running economy is one task that’s particularly difficult to accomplish, if possible at all.

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ASK FLASH: Running Form

Posted July 11th, 2007 at 11:08 AM by Joshua Flash Gordon

Section: Running & Training, Injury & Rehab, Columns, Training Tips, Ask Flash

Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.

This week we briefly tackle the topic of running form…

Q. I was looking through my race photos and I noticed that a turning outwards of the ankle in a few photos– mainly the ones from the Capitol Hill classic (photo 1), which were taken immediately after a big long steep uphill. So, perhaps the hill had something to do with it. Both photos 2 & 3 are at the finish lines of marathons, which were relatively flat.

Another question is– If this ankle turn is a problem, does this make a difference for longer races? Or does it only affect shorter distances/sprints where every split second counts? ~Elizabeth from Virginia (Pictured)

A. Form is an interesting topic. In general, I believe it is important to minimize any body movements that are not working toward moving you forward in a comfortable and efficient manner. To that end, the fact that your ankle is turning significantly in two of the pictures that you sent me is some evidence that there is inefficiency in your stride. However, don’t let that discourage you …
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Washboard abs and why they are important for runners too!

Posted December 30th, 2006 at 4:00 PM by Carolyn Hershler

Section: Running & Training, Cross Training, Health & Fitness, Exercise

Toned arms, strong legs, and chiseled abs are all factors that come into play when searching for the ideal athletic body. But what’s the ideal body type for a runner?

A strong abdominal section may seem to only be important aesthetically, but it actually is of the utmost importance for runners. Having a strong mid-section can provide an assortment of benefits for runners, such as: providing a strong core, improvement of running form, as well as a reduction of stress on the back.

With the correct combination of ab strengthening techniques, one can become a stronger runner (and have that beach-ready body you always wanted!).
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What’s the big hubbub about Pilates? Can it help runners?

Posted December 17th, 2006 at 10:00 AM by Valerie Cerami

Section: Running & Training, Injury & Rehab, Health & Fitness, Injury & Rehab, Exercise

So, what’s all the hubbub about Pilates these days?

The name seems to pop-up everywhere: magazine covers (as I wait online), DVD’s (as I wait for someone to move out-of-the-way down the music aisle), overheard lunch conversations (as I wait for my salad), the gym’s class schedule board (as I wait to scan my card), the new boutique studio’s neon sign (as I wait at a red light on the corner).

Seems like Pilates is everywhere (and that I’m always waiting somewhere!) - So, what am I waiting for? A long overdue meeting is needed between my oldest and favorite pals:

“Runners, allow me to introduce you to Pilates, your new best friend”

It’s the time to dig-in, give-in and drop-in on one of those omnipresent and popular Pilates classes.
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Running Form

Posted November 10th, 2006 at 7:30 AM by Martha Jones

Section: Running & Training, Training Tips

Many people look terribly uncoordinated when they run. Telling them to change their form will just make them more uncoordinated. If a coach criticizes a team member for poor running form and doesn’t correct the underlying causes, the person is likely to become self-conscious about how he or she looks, and run even more slowly. Coordination usually improves just with repeated practice in the chosen sport.

Running form can improve markedly if you can correct muscle imbalances and structural abnormalities with appropriate exercises and perhaps mechanical devices. A coach can videotape the athletes while they run, then review the tape in slow motion to analyze the mechanical defects. For example, leaning forward during running is often caused by weak back muscles, which can be treated with exercises to strengthen the back. Pointing the toes out is often caused by weak lower leg muscles and can be corrected by doing exercises to strengthen the shin muscles. Leaning back on the heels after foot plant can be caused by excessive rolling-in motion of the feet or weak calf muscles. Read the rest of this entry »

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