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Apr 2013
9:42am, 2 Apr 2013
555 posts
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Canute
While running, I do not consciously adjust the position of foot-strike relative to COM, but I do cultivate visual image of what I am aiming for. I also spend some time practicing a stationary swing drill in which I consciously focus on the trajectory of the swing leg (described in my wordpress blog – though to JHuff’s frustration, I have never got around to making a video of this drill).
While actually running, I do spend a potion of the time consciously focussing on getting off stance quite quickly. If you concentrate on this, your body’s intuitive grasp of the law of conservation of momentum acquired in infancy, will lead you to land only a short distance in from of the COM.
I also focus consciously on a tidy arm action in which the arm opposite the swing leg moves sharply downwards close to the body from mid-chest to waist. Because the control of arm and opposite leg are closely coupled, both in the brain and physically by the connective fibres that link latissimus dorsi (the back muscle that weight- lifters refer to as ‘the lats’) to the upper border of the pelvis on the opposite side, a tidy arm action promotes tidy leg action.
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Apr 2013
9:46am, 2 Apr 2013
4,464 posts
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jonp
The trick is to not restrict the natural swing of the thigh (it's natural range of motion will vary with speed), while at the same time not to actively swing the lower leg out ahead of the knee joint.
The 'stilted' looking runners are focusing on the landing point; trying to 'land' under their body.
From my experience the best results come from disassociating the landing from the changing of support. You just need to learn to swap support points and not bother so much with trying to restrict or chop your stride artificially. The landing will come good if you get other things right first.
Too much over-thinking on this area generally causes people problems.
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Apr 2013
1:20pm, 3 Apr 2013
624 posts
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richh
I agree that consciously restricting movement of the swing leg is NOT the way to go.
I focus on posture and getting the support foot off the ground quickly, as soon as my weight passes over it. Relaxing my lower legs, ankles and feet used to be a focus, but not so much these days. Sometimes I think about degree of knee bend. Everything else, including landing, I let take care of itself.
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Apr 2013
1:22pm, 3 Apr 2013
15,674 posts
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FenlandRunner
My thoughts are that the 'swing' leg should be as 'natural' as possible, not forced.
Dissocaition when running seems to help me.
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Apr 2013
1:28pm, 3 Apr 2013
2,607 posts
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Garfield
I with 'natural' as possible FR...when it happens to me it's great. Only, it doesn't seem to happen to me very frequently, unless I'm running quicker than I can sustain for any considerable length of time, though it is nearly effortless! Maddening...and I just need to increase my stamina at quicker speeds.
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Apr 2013
5:41pm, 3 Apr 2013
567 posts
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Canute
I agree with a ‘natural’ swing and with avoiding conscious focus on where the foot lands. However, both art and a science can help nature. I think the various tricks I mentioned in my earlier post can help achieve a natural swing.
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Apr 2013
11:07pm, 3 Apr 2013
4,465 posts
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jonp
Well firstly, I don't subscribe to the term "natural". Something is natural when it becomes habitual and committed to the unconscious to perform.
I also don't really think there are any "tricks" as such., If you can get the proper image of a compact body position with bent support knee, and understand that running is simply swapping supports for your COM then everything will come together. Things tend to go wrong when you over think more than the simplicity of swapping support under the body. Lots of problems go away when you work out the perceptual pattern of running is lifting up not swinging back and forth (with the legs).
Get the concept right (and a visual picture in your head), and a few drills and running to commit to the unconscious, then it becomes natural.
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Apr 2013
11:25pm, 3 Apr 2013
573 posts
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Canute
jonp
‘Get the concept right (and a visual picture in your head), and a few drills and running to commit to the unconscious, then it becomes natural.’
I agree. That is pretty much what I recommend, though I do also find keeping a tidy arm action helps
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Apr 2013
11:29pm, 3 Apr 2013
3,719 posts
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Jhuff
The word "natural" unfortunately has to many meanings and I agree with jonp that it isn't a great word for describing running efficiency or technique.
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Apr 2013
11:42pm, 3 Apr 2013
574 posts
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Canute
Hi Jeremy. It is good to hear from you. Your recent prodding seems to have helped get the thread back to life. You were the author of post number 1 at the dawn of the new era.
Different people find different words helpful. If natural implies unforced and well-practised (as jonp implies), it might be a useful word for you. I am a strong believer in trying to be as precise as possible in describing running action, but the right words and images can be very helpful when putting the ideas into practice.
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Interesting study
Jul 2024