Riding like the wind

This post is a big shout-out to a girl I coach in cycling, Irene Digenis, who had a fantastic result on Friday, winning a stage of the Women’s Tour of NZ. This event ranks up with the Tour Down Under for the women, with teams from USA, Australia and elsewhere. It’s a big deal and an inspiring result.

Irene had a background in triathlons, which is how I got to know her, before turning to cycling a couple of years ago. She rode hard and strong and managed to get a spot in Team Prime Estate here in Melbourne, alongside some other great girls (and guys). Irene was more of a domestique in the team, helping out rather than featuring for wins.

About 12 months ago I began writing training programs for her, which she diligently undertook with the fantastic support of her partner, Andrew, who I was also coaching at the time for triathlons. We identified the weaknesses in her cycling and set about devising sessions to develop those, plus just getting more miles in on the bike.

Various results indicated she was improving heaps, with the most recent being competitive results at the National Road Championships. It was after that the opportunity came up for her team to go to Wellington, NZ, for this tour. It would be an amazing experience to race day-in, day-out in a bike tour, and live like a pro cyclist for a week or so.

The tour is a 6 stage event over 5 days. During the first 2 days Irene rode well and finished in the bunch, more than holding her own against some of the best riders in the world.

Then came stage 3 on Friday, over 125km. The following the race report from http://www.cyclingnews.com/

Irene Digenis (Prime Estate Team) won the Women’s Tour of New Zealand’s third stage, just seconds ahead of the peloton that failed to catch her. Behind Digenis, fellow breakaway riders Gayle Brownlee (Handy Rentals Team) and Yvette Hill-Willis (Litespeed Team) rounded out the podium places.

Brownlee followed an attack by Hill-Willis on the second of three laps in Ashhurst, after several previous breakaway attempts had been thwarted by the USA National Team of race leader Shelley Evans. The move was followed by Digenis and Sia Svendsen (Handy Rentals Team), which was a suitable combination for the peloton thanks to the two minute deficit on general classification to the nearest rider.

The peloton made a tactical error however in failing to time its catch of the leaders. It came up just metres short of the group, with race leader Evans sprinting strongly yet again toward the tail of the lead group but the line came too soon.

Irene got away in a 4 rider breakaway, and sprinted her way to a win just before the peleton caught up. It was perfectly timed, and what an exciting way to win a stage.

So well done to Irene. This is a fantastic result and I’m so proud of the work you put in to be in a position to win the stage, and then to clinch it. Congratulations!!

Six Foot Monster - update #4

With less than 2 weeks to go until the race, it's all downhill from here. All the hard training has been done, and now it's a matter of freshening up and getting ready for a damn hard running race!!!

It's funny that before almost every race I do - especially the long races - I wonder if I've done enough training, whether it was the best, most suitable training, and usually wish I had more time to do extra training. I know that lining up at the start there'll be other guys (and girls) who've run further in training, up more hills, at a faster pace than I have. Plus most the guys I'll be competing against have done the race before and know to expect, how the track looks, how steep the hills are, how to pace themselves and more. It will be easy to be intimidated by that, but on the other hand I've done what I can, what my body has been able to cope with, so I hope that will good enough.

But what is good enough? I've got a few goals in mind for the race, but in reality it's hard since there's so much unknown about the event, so all my predictions, hopes and expectations have been based on guess work. Perhaps the best prediction has come from the race organizers who in assessing the credentials and abilities of each runner - whether from previous attempts, or (in my case) separate race results - have ranked me at #10. So I guess that means I'll be wearing #10 on my race bib, which is also great incentive to try and better that as finish placing.

From here on my thinking starts to turn towards the logistics of the race - getting there, nutrition, gear, and more. I'm a good planner so thinking through these parts is pretty straight forward. The hardest part is choosing which pair of shoes to wear, which is out of 3 pairs. It's a race, so that rules out my heavy training shoes. It's too long and rough to wear race flats. So the choice of shoe for me is some light-weight training shoes - a nice mix of cushioning, weight and comfort.

But it's not that simple since there's some river crossings so I need to think which shoes will be best for that. One pair of shoes has a tendency to hold a bit of water, so they'll be heavy as we emerge from the water and
head up hills. But another pair would cope this better but aren't quite as comfortable. And a third, brand new pair are a little untested...but promise to be ideal. I'll make a decision soon...

The other thing between now and the Six Foot Marathon is a race next Sunday, the King Island Imperial 20. This is a 32km race from coast-to-coast on the island, and is fantastic weekend away and great little mini-holiday. But it's only 6 days before the SFT so I'll need to either keep my ego in check and not run King Island too hard, or be very good at recovering during those 6 days!!! I think I'm fit enough to do both...I'll see how I'm feeling on King Island in deciding how hard to run. The SFT is the higher priority.

In the immediate short-term, the next week is an easy, recovery week. It will be nice to back off the number of runs, intensity and duration. Hopefully I'll be chomping at the bit when I hope on the plane to King
Island.

I'll post a race report from King Island - see here for my story from last year - and then the lead-up to SFT. Wish me good luck and fast running!!

Can you feel it??

I remember the first time I went to the Australian Open tennis, way back in the days when it was held at Kooyong, played on grass and open to all the elements of the weather. It was a birthday present and since I loved tennis (and still do) there was little that could compare to this experience at the time.

The first moment of seeing Matts Wilander striking the ball so cleanly and crisply was amazing, like he had the ball on a string against his hapless opponent. His skill, control, finesse and touch was mesmerising to watch - he was at one with his racquet in the confines of the tennis court. Although I didn't realise it at the time, what he had was an incredibly 'feel' for the game which made everything look easy...a hallmark of all elite athletes.

Having this 'feel for the game' crosses the boundaries between all sports...and also includes performing arts like dancing and ballet. It's an intricate combination of fitness and skills, psychology and temperament, IQ and EQ, and more. Watching the outcome is like poetry in motion.

In endurance sports the game is somewhat different to tennis, but the importance of feel is no less important. It's things like knowing how to pace yourself sensibly, when to take a drink, race tactics, and so on. Runners, swimmers, cyclists and others have been doing it for decades, and refining their feel with each training session and race.

What makes this topic more interesting is the increasing prevalence of electronic devices and the feedback they give. From heart rate to speed and power, the information is a very black and white measure of what your body is doing and how it's performing. They're great aids and tools to use, and when combined with some knowledge about what the information means their value increases even more.

But the problem with these devices is they diminish your feel for the sport. Sometimes the information is miss-leading, or doesn't reconcile with what or how you're feeling. These things don't take into account the level of stress in your life, heat, wind, fatigue and other things. In a race there's even more factors outside the range of what the devices can monitor.

For athletes who have lost - or perhaps never really developed - a feel for the game, their situation is weakened. No device will ever tell them how to perform in particular conditions, or how to respond to situations which arise...that comes from being tuned into their own body and the signals it's sending. That's where their own feel for the game should over-rule the machines, and where athletes who overly rely on devices will be at a disadvantage.

The best approach is to develop your own feel for the game, to understand the signals your body is sending you, what they mean and how to respond. Devices are just aids and tools, and useful as an external feedback mechanism, and for occasional reinforcement that your feel for the game is on the mark.

But for the same reason a surgeon might use various equipment during surgery, it's their feel and skill in performing the procedure that they rely on 100% of the time. It should be the same in (endurance) sports...develop and use your feel for the game, and you'll be a better athlete for it.

As Obi-Wan Kenobi would say, "Use the force, Luke. Use the force...".

Ticking them off

Back in 1999-2000 I had the good fortune to do a lot of run training with three women (plus some others) who would each go on to represent Australia in the Sydney Olympics. In doing so I also came under the influence of one of Australia's best known - and best credentialed - running coaches, Chris Wardlaw. It was one of the most positive learning experiences of my running life.

The names of these ladies are Anne Cross (5000m), Kate Anderson (5000m) and Sarah Jamieson (1500m). Anne had two young children so she was endlessly balancing their care with her training and dreaming of fulfilling every athletes lifetime ambition of a home Olympics. Kate was the current Australian 5000m record holder with some impressive international results for Australia already. Sarah was the new kid on block, with great junior results she was looking to repeat as a senior athlete. The Sydney Olympics were the common thread between them.

Their coach, Chris Wardlaw, was a former Olympian (1980), confidant and training partner to Rob de Castella and coach to Steve Moneghetti. I was surrounded by relative greatness, and often felt like a "hanger on" in training with them. Suffice to say, I was soundly whipped by them in training on more times than I can count...

During the many months of running with them I learned so much about training, dedication, hard work and more. The training routine was the same week-in, week-out, so on one hand you knew exactly what to expect...but on the other hand you got a very clear indication each week of how you were running, good or bad. I'd usually get left behind on the Tuesday fartlek and Thursday track sessions, but claw back some pride on the Saturday threshold session - there was no hiding, but the support within the group was great.

It was particularly interesting to see the girls lift their intensity and focus on training as key competitions got closer. It brought out the raw fighter in each athlete, knowing that if they couldn't perform on the training track then it certainly wouldn't happen in races. I loved seeing this aspect - the true competitors turning themselves inside out - during the sessions, even though I most often ended up on the receiving end.

The most memorable of these sessions was the final track session - the usual 8 x (400m hard / 200m float) - before the Olympic trials at Olympic Park, where other athletes training there at the time almost stopped to watch the quality of session being ripped out by the girls, as if it was a special and rare performance, which it was. It was their best track session ever.

Between these ripping sessions were also the bad sessions when we were plain tired or just having a crap day. It happened to each of us - usually at different times - so we all felt the torment and shared some sympathy for the runner in the doldrums. Often it was a shock to our ego and pride, that we couldn't match a performance we'd previously done...even in training. Then it became frustration and mild despair that it might be the sign of something worse.

But one of the best tips I learned from Chris was to just move on when you had a bad session. To "tick" if off as done, understand what happened and then move on to the next session. Don't dwell on it. Shut up and suffer through it, and do better in the next session.

I had a day like that last Saturday. I struggled and suffered through the entire long run in the Dandenongs...which is especially daunting when you're lining up for a 3:30hr training run. But as long as I got through it then there were positives to be learned. I only had to get to the end to "tick" off the session.

So if  you're having a bad day at training, don't despair. Just get it done, tick it off and move on.

Six Foot Monster - update 3

Well in 3 weeks time the race will be over; run and won, with a lot of stiff, tired and sore bodies around. I'm really looking forward to it, even more after bumping into a friend during the week who did it some years ago, and loved it. It's also a double-edged sword talking to previous finishers since they all tell the same experience of how hard it is...I'm not sure if it's possible to be adequatealy prepared for it...

Anyway, today was another epic long run in the Dandenongs - 42km, 3:30hr and over 2000m of ascent. I've starting to fear these runs. They're so long and the hills are so goddam steep, and for the last 2 weeks I've been up there after good and hard training weeks leaving me a bit flat...which makes the run drag on a little

Today was especially so - I felt like lying down for a sleep each time we stopped for drink!! Fortunately today I had Monty & Rhiannon for company (they did about 25km) which was good - we were all feeling a bit worn-out. But sometimes you just need to "tick" the session off as complete...whatever drama that involves.

So this might be the last Dandenongs run pre-Six Foot - it will be mental and physical break before the races in March. I'll miss getting out of the city for a run, and especially the joy of stopping for a chocolate Big-M on the trip home...I love milk, especially when it's in the form of a milkshake!!!!

Being the last run up I took my camera today to take just a few pictures of the route we ran - there's so many more sights, sounds and smells up there to make it so nice to run in. I hope you enjoy these ones...

An early start for me...and not really very excited about the run ahead. Can you tell??

Bellview Tce - one of the main routes up One Treee Hill. Doesn't look steep. It is.

 A detour off Bellview Tce - this is really pretty track, and it's downhill!!

View Trk is the steepest goddam track I've been up. Apparently there is a steeper one - I'll save that for my next lifetime!!

One Tree Hill is just up that track, just off Hill St. Creative street name for these parts.

One Tree Hill water tap in the middle of a picnic ground. What you can't see is the swarm of wasps that lives on the water tap!!

Heading down Mystic Track. This tree was blocking the road last weekend, but has been cut up since then.

The infamous Chandlers Track. It looks innocent from here...but it isn't. It's a *&%$# of a hill.

Heading up from Puffing Billy; just one of the steep roads/tracks around these parts.

A beautiful strech of Coles Ridge Rd through Sherbrooke Forest Park.

Possibly the best named track in the world!!! A nice track, but does get steep.

A little further up Hillclimb Track.

Even further up Hillclimb Track. See, it does get steep!!

Heading along Mt Dandenong Tourist Rd just near Ferny Creek.

Just near the top of One Tree Hill, to remind us where we are!!

Today's run...hard work and great to get it done by lunch-time on Saturday.

Rhiannon, me and Monty post-run. It was sunny and warm day. A good run.

Compete or Complete

Last year there was a great article in the Good Weekend magazine in The Age about a fellow who ran his first marathon. It was good because it was written from the perspective of someone who saw the marathon as being the next (big) challenge in his running journey, and documented his trials and tribulations along the way. Throughout the article he spoke to other marathon runners - some like him, others who've run dozens of them, and then a small number who run marathons to win. Steve Moneghetti was one of those people.

'Mona' made an interesting comment that once you've done your first marathon, then it's all about the time you run - your 'PB' (personal best) - which drives runners the world over when they line up at the start of their next marathon. See, a marathon time is a universal measure of ability which crosses all borders, languages, ages, nationality and more. Your marathon PB immediately 'pegs' you on a ranking ladder, whether you like it or not. Personally, I'm hoping to move my peg up a few notches this year...

I think Mona hit a key note with his comment, which draws the distinction between completing and competing...something that carries across between any entrant in any sporting event. Basically, are you there to simply complete the event, or are you there to compete?...against others and/or the clock.

Of course at the Olympics, athletes are there to compete for the glory of an Olympic Gold medal, not to mention football codes, cricket, tennis and so on. Some people literally live (and die) by the results of these contests, and multi-national corporations trade profits and losses on the outcomes. These are most definitely competitions between competitors.

At a different, more amateur level the suburbs are also full of competitors in contests like club championships through to the impromptu, ad hoc competitions with your mates to earn bragging rights. All that's really on the line here is pride and ego...but never doubt the power of those things to motivate individuals to excel and perform beyond their wildest dreams. These amateur competitors are the life blood of sport and promote not just a healthy lifestyle, but also a competitive desire to be the best we can be.

These are the kinds of people Mona was talking about, who line-up in a marathon not just for the challenge of finishing but also with an eye on the clock, their split-times during the event, heart rates, pace, and more. All the little things that will help them to record the best time they can. This doesn't even touch on the (often) meticulous preparation they go through with many taking an almost professional approach to an amateur pursuit. I can't laugh or ridicule this strategy since I do it also. What drives me is the desire to do the best I can, squeeze the greatest performance possible out of my body, and enjoy the journey.

But not all race fields are full of competitors, however, since there's millions of other, different motivations that inspire people to enter an event. For many the joy is in simply being part of the event and in finishing. Their actual time and placing is a by-line, and secondary to the camaraderie and festivities along the way. Training is just a little more low-key, but no less enjoyable than a race. Their goal is to complete and feel the genuine satisfaction that comes from that. If the amateur competitors are the life blood, then the "completers" are the personality of an event.

So a race is really a community in its own right. Different folks with different strokes. None more or less entitled or deserving than another. All starting at the same start, and finishing at the same finish line. Some completing, some competing. It's all good.

Six Foot Monster - update 2

There’s an old saying that often does the sporting rounds that goes “Whatever doesn’t kill you makes you stronger.”. Well I’m not sure that it’s true…see, I’ve done more “near death” training sessions than I can count and yet I sure don’t look like Superman.

But maybe if it was talking about inner strength then perhaps it has done me some good, and if so, then this morning’s run just added a new layer to my “inner strength” muscles.

Today I achieved a little training goal – 40km running, 2km ascent (actually about 2.3km ascent) – all in the same run (3:24hr). And my legs are calling for mercy now!!!

Since the last Six Foot Monster update things have gone well. Last weekend I did the run leg in a triathlon team in Geelong, over 21.1km (1/2 marathon). I ran 74:33min which I was quite pleased with given the tricky nature of the course…and our team came 2nd overall, which was a great result.

So after one week’s absence I headed back out to the Dandenongs motivate for the 40k – 2k challenge, knowing it would take a lot of big hills (of course!!!). I planned to do 2 laps of one particular loop (Bellview Tce & Chandlers Trk), then out-and-back up Mt Dandenong Tourist Rd, in doing so skipping my favourite Belgrave / Ferny Ck loop in pursuit of that 2km ascent goal. It was cool but muggy morning with high humidity and mist / fog on top of the hill.

The tracks around One Tree Hill are steep, and some of them are even STEEPER. My god, if this isn’t good training for Six Foot Track (SFT) marathon then I don’t know what is!!!

The first lap went well, feeling good and running strongly...although perhaps too strongly, particularly on the way down to the car park again to complete the first 15.3km loop, because starting the second lap my legs starting complaining. This was hard and there’s no easy way. But I’m getting familiar with the terrain and hill gradients so at least that helps here...but I’ll be running “blind” in the SFT marathon.

Bellview Tce is hard going, plus on each lap I headed out down Hansens Trk (under the newly fallen tree) and to the base of Chandlers Trk. In the last update I ranked Chandlers Trk in the top 3 hardest tracks on the hill...and it still is. Only 1km of serious uphill track, but it ascends about 170m in that distance...which includes some “flatter” sections. It’s got 3 punches to it; the first drag which is moderately steep and sucks you in that it’s really not too hard. But around the corner it kicks up really steeply, flattens a little, then kicks up again – these parts must be up near 25% gradient (i.e. 1m up for each 4m along). So hard to just run up, let alone when your legs are tired. Chandlers Trk and I have a love-hate relationship...

Today I was also chased by a couple of wasps up the hills...they looked about the size of walnut (actual size might have been smaller!!)...and chased me like goddam magpies do during Spring. No stings, fortunately.

Anyway, after these 2 laps I headed up the road this time – blissfully less-steep – despite the protests of my hammered legs. But my limbs and brain pulled together as a team and we made it back – an epic run that I’m not keen to repeat any time soon...but proabably will.

It takes a run like today to shake out any complacency that creeps in about thinking that I’m getting fit for the SFT. There’s a long way to go, and it will be a very hard race.

Nonetheless, I’m really looking forward to it, especially with the news I got during the week which will make it a very special weekend. In the meantime...keep on training!!

"You only ever grow as a human being if you're outside your comfort zone."
Percy Cerutty

There's no "i" in team

For most of my life I've been an individual sport kind of guy. While loving the comraderie with other participants, sharing the trials and torments we each endure, it's always been the self-reliant aspect that has appealed to me. As they say, "if it is to be, it's up to me".

In following this stream of participation, the triathlon team relay opportunities that come along have been an enjoyable change and a great way to experience the highs and lows of your eventual result being dependent on your team-mates. It's hard to let go and put faith in others, but you have to, and in doing so your emotional investment in the competition increases hugely as your ride the fortunes of your team mates...not to mention your own contribution to the outcome. Pressure shared certainly does not mean pressure reduced!!!

Since "retiring" (that makes me feel old!!) from triathlons 2 summers ago, I've found it surprisingly easy to spectate at races without feeling the itch to be out there racing, also. OK, there has been a bit of envy for the heat of the competition, in middle with athletes I used to race against, but then I think about how consuming it was to be at that point, and smile with relief at not putting myself through the hours of triathlon training. Triathlons were something I did - and loved - but it's since been time to shift focus a little, and I've enjoyed the change.

In "just" being a runner these days I've found that doing a team run leg at some of the local triathlon races has been a great way to be actively involved in the event without being totally consumed. Last summer I combined with a couple of other guys for a few races, and had good fun - and good results. The team atmosphere was exciting as we waited in transition for hand over side-by-side with our rivals...each of us wondering what order the bike riders would finish in, and what would unfold during our run leg.

Before this summer started a cyclist friend, AndrewT, and I got chatting about entering a team in the Geelong 70.3 triathlon, which was on last Sunday. This is a half Ironman distance event (swim 1.9km, ride 90km, run 21.1km) and in being part of an international series attracts great competition, top spectator support and wide participation from the triathlon community. The teams event has gotten sharper each year, with some top class single sport athletes combining together for some formidable teams. But AndrewT and I thought we'd be very competitive, especially once we recruited a gun swimmer.

We each trained away as usual, but with an eye on the event and after a couple of switches confirmed our swimmer, Edo, who was the swimmer gun we hoped for. AndrewT and I joked that we each just hoped neither of us would be the weak link in the team...which was a good sign given we're both pretty decent athletes.

Race day rolled around, with really good conditions, and we finally all met together and "bonded" briefly pre-race!!! We each had an individual leg to complete, but were fully dependent on each other...and I had full confidence in Edo and AndrewT. Let's race this thing!!!

Edo did get us off to a great start, coming out 3rd from the swim behind 2 swimmers with international credentials - we were really well placed. AndrewT got on his bike and rode into the distance, with only the turn around at the completion of each lap (of 3) providing an update of his progress - he was riding strongly. The lead team cyclist is an A-grade star, and the 2nd cyclist is one of the top triathlon cyclists; AndrewT was more than holding his own and consolidating our position in 3rd.

Heading into my run leg, the lead team was about 8 mins ahead, but the 2nd team was only 3 mins up the road and I gave myself a good chance of making a catch. The runners behind (one particularly good runner) had about 3:30min gap to close to me...would the gap be wide enough to hold them off? Each of the 3 run laps included two out-and-back sections, and a chance to check the gap in front and behind. I was catching the team ahead...but being caught from behind. It was like a stretchy spring springing together and it was going to be close.

I made a pass into 2nd just before the end of the second lap, and still held a comfortable gap over the chaser...but was tiring a little. Each lap also brought us through the crowds and the benefit of some great support - it's nice being recognised. But cheers don't change the scale of task ahead.

The last lap of the run was tougher but the placings remained unchanged and our "Slick Moves" team crossed in 2nd place - a triumph of great teamwork and team contribution. There were no prizes, just the enjoyment and satisfaction from our shared effort, and of being part of a well functioning team. Thanks to Edo and AndrewT - the sum of the parts was a great outcome.

How to run

If you asked many people "how to run" you'd likely get a blank stare and silence. After all, running is just running. Left. Right. Left. Right. You just do it without thinking about how...and therein lies the basis for this article. Running is a skill. There are ways to run, and there are better ways to run. Considering that the greatest impediment to running is gravity, it makes sense to move over the ground in the most efficient way...especially as you fatigue, whether that fatigue is from extreme intensity (eg, 800m), extreme duration (eg, marathon), or both!!

So let's look at how to run, and what good running form is.

So many aspects of sports performance are a mix of art and science. For example, science tells us what streamlining is required to be an efficient swimmer, but it is the art of a good coach who can adapt the science to the individual athlete in a way that helps them progress. In cycling, science tells us the best position on the bike but it's the art of a good coach to adjust the individual cyclist according to their natural biomechanics. It's the same for running.

The art of a good running coach is to align and fine tune the form of a runner. The best review of running form is a visual one, in person, which takes into account all the factors affecting the runner. A good running coach can then advise adjustments and areas of focus to influence how the athlete runs. Drills can help reinforce the basic principles, and develop running motor skills. The process to improve running form is much like developing swim skills, tennis skills, etc, with some allowances for the medium of running.

In this article I'll break running form into two parts:

• Explain the basic principles and fundamentals of good running form, and
• Point out some of the common faults and areas for improvement that many runners demonstrate.

Running Principles and Fundamentals

A key aspect of running is to consider the whole body as part of the running action, in a cause-and-effect model. That is, because of the role of gravity, each small movement you make as you run has a consequence in another way. The trick - and skill - is to align the body so that the result of cause-and-effect has minimal impairment on your forward movement, so that your energy goes into running rather than compensating for poor body position.

Good running form begins with your hips. If you can control and maintain the position of your hips as you run, you're 90% of the way to running well. When you hold your hips in a good position, your limbs will find their own correct pattern for your body and biomechanics. It all starts with the hips!!

The key to achieving good position is to first develop awareness of their position. Stand up straight with your hands on your hips. Can you rotate your hips forwards and backwards? Can you feel the arc they're moving through? This is the first step to awareness and control of your hips.

The correct position for your hips is upright. Your running should be led by your hips - they drive forward and initiate the forward movement of your body. Hold your hips high, as if you're in waist deep water and trying to keep your belt dry!!

Your back should be straight, not arched or slumped. Hold your chest out, pull your shoulders back, tuck your chin in a little and run tall. This will feel a bit like you're marching at attention in an army drill - straight and tall. Nice and vertical from every angle.

The net effect of a good running position is to feel like you're a puppet being pulled forwards by a string attached to both your chest AND your waist. As you run, use a mental cue of running "over" the ground, and not across it. Run light and high, as if you're running on a beach and trying to leave the lightest possible footprint you can in the sand.

Think of running as only what happens from your waist upwards, where the cause-and-effect model ensures that the resulting effect is that your legs (and feet) will find the correct, most efficient pattern as a consequence. As you run your hips will barely change position, and your arms will only swing to counter balance the slight movement of your body...again, cause-and-effect. The smaller the movement of your body, the smaller your arm swing will be.

Common Faults and Improvements

Having described what good running form consists of and feels like, here's some common faults made by many runners.

• Having your hips rotated backwards, with a corresponding slump in your back and often a forward lean, and with your line of sight close to their feet and possibly rounded shoulders. This could be called the Ironman shuffle!!!
• Having your hips overly forward rotated, arched back with your lower abdomen sticking out – it’s a common problem amongst young women runners and those who wear high heels a lot. A bit of a Serena Williams look!!
• Rocking hips side-to-side - especially at point of landing, is when your hips collapse under the weight of impact. This is how race walkers walk, but is not desirable for running because of the lack of hip control.
• Trying to change the landing position of your feet to mid/fore-foot. NO, NO and no!!! Running form comes from your hips upwards, not from your feet. The tail does not wag the dog. Shoes promoting this approach are misguided and responsible for many calf and achilles injuries. No, no and no!!!
• Rounded shoulders and closed chest, often in conjunction with an arm swing that crosses the chest / body.
• A slouched look, just like you're slouching in a chair. This can often occur despite the runner having reasonably good chest and shoulder position...they're forgetting to hold their hips upwards and forwards.
• Leaning forward from the waist, so your nose is the leading part of your body. The consequence of this is that you'll tend to try and overstride, and land heavily on your heels...and is a situation that caves in on itself the more fatigued you become.
• Runners trying too hard and straining too much, which sounds contrary to running fast. However tension is the enemy of speed. “Loose as a goose.” Repeat this over and over and over…
• Excessive hand/arm and shoulder swing, often with arms swinging quite wide from the body. Try running for a short distance with your finger tips touching in front of your chest as a way to re-align your arms…then move them apart and back into a more compact swing.

The improvements in most of these situations comes down to control and awareness of hip position, which is directly related to core strength and control. Running drills can help to teach and reinforce good running form, to develop feel and smoothness during running.

Core strength and control is a fundamental and essential requirement of ANY sports performance, which is more important in weight bearing sports like running. The longer you can maintain control of your hips - assuming good position to start with - the better runner you'll be. A good core strength routine will teach you awareness of your body position, as well as develop fitness to be able to maintain it.

Good core strength and control, in conjunction with correct body position to start with is the key to good running form. It is the art of a good running coach to be able to identify and advise the necessary fine tuning adjustments to running form, and it takes guidance and practice to progress these to become habit. The pay-off with good running form is improved comfort, efficiency, speed and enjoyment.

There's everything to gain and nothing to lose from working on running form.