The last few years running technique has been receiving more attention. Not only have more articles appeared in running magazines, as for example, the technique analysis of Lauren Fleshman in Running Times and in mainstream magazines such as the New Yorker, but also in major newspapers such as the New York Times.
Interest in running technique probably stems from the barefoot running boom and the increased use of minimalist type shoes. With these shoes it is impossible to run with the typical technique used by most long distance runners, i.e., having touchdown occur on the heel. The reason for this is very simple; it hurts too much.
As a result runners are finding that they must modify their technique to land more midfoot or ball-heel. How they do this however, often leaves much to be desired. Because running technique has been ignored for so many years, there is very little information available on how an effective midfoot landing should take place.
Because of this most runners must learn to change their technique by trial and error rather than using what is already known be the most effective means of executing the actions needed for an effective and safe touchdown. One source for such information is the second edition of Explosive Running.
Much detail is devoted to the touchdown in this book as well as exercises that can improve the strength of the muscles involved and to learn the muscular feel for executing the actions needed to bring about a safe and effective landing. The information is supported with sequence pictures taken from organic digital film.
There is even a chapter devoted to barefoot running which is also supported with sequence pictures taken from organic digital film showing what happens to the foot arch on touchdown and the pushoff. The pictures are explained in detail so that the reader gets a very good idea of exactly what takes place on touchdown and how it should occur to be most effective.
Even though how touchdown occurs is a key factor in running effectiveness and safety, it is only one of several very important factors that determine an effective running stride. Also very important are the actions that take place to bring about an effective landing as for example, the pawback. Also playing important roles are how the pushoff occurs and the actions that take place in the ankle and hip joints.
These are critical factors that determine the speed and distance that you’re capable of running and perhaps even more importantly, they are the factors that keep you from getting injured. Thus the muscular system and how it functions in executing the key actions involved in the running stride are equal to if not more important, than development of the aerobic and anaerobic systems. In fact, the greater the development of the muscular system, especially with localized exercises, the greater will be the development of the aerobic and anaerobic systems.
Without the muscular endurance needed to run the distance, regardless of how great your VO2 max is or how well developed your aerobic system is, you will not be able to do your best or even finish the distance. Without greater development of specific strength of the muscles as they are involved in executing the key actions involved in the running stride, your progress will be greatly limited.
Keep in mind that when developing specific strength, the strength is coupled with technique so that you are developing better running technique at the same time as you are becoming stronger in the specific actions needed in the running stride. This is the most effective way to improve your running abilities.
Most important in this scenario is improving in your running technique; it is foremost! As your technique is improved and as you incorporate and use specialized exercises to develop the strength of the muscles involved in the same neuromuscular pattern as used in the running stride, you will see your running improve well beyond your wildest expectations.
For more information and for detailed sequence pictures of different runners’ running technique accompanied with detailed explanations of what occurs in each joint action, see the second edition of Explosive Running. In addition, there is much detail on how each joint action can be improved with specialized strength exercises, accompanied with photos taken from live digital film.