RUNNING EXPERT SAYS: START TRAINING NOW - 1/15/08
Who is thinking of marathons when fresh powder is falling from the skies? If you're a distance runner, one elite expert says it should be you.
Jim Walker is a biomechanist who is considered one of the top movement experts in the world. He has detailed advice for distance runners: start training immediately---but forget about speed.
"Right now they should be working on their running efficiency, or, to use the proper term, 'economy.' That means they are working on their running mechanics," Walker says.
Training now to get perfect running form into the muscle memory will build better technique for later training phases, such as intervals. But no runner should be training with distance runs or intervals in January.
Walker explains, "The easiest way to improve running mechanics is to do short uphill repetitions. Find a little hill with about a five per cent grade that takes you anywhere from 10-30 seconds to run up. You can also do it on a treadmill. Remember, you're not sprinting. You are trying to run with perfect running mechanics, so you're running with an erect trunk and a nice, long push behind you. Work on the propulsion phase, so you're using extra hip extension through the push off phase."
He suggests doing between six to 20 reps, depending on your fitness level, explaining, "The object of form, or economy, training is to work out using perfect mechanics, but not to have that exhausted feeling. If you work out until you're tired, your form breaks down. If you can't hold form anymore, you stop. Because you're training your muscle memory, so you want it to be perfect."
While doing the uphills, Walker advises, "Be very conscious of your erect trunk. Stand tall, use a long push phase and a powerful knee drive. If your right leg is pushing back, your left leg has to come forward. Bring your left knee slightly up a couple of inches. Then your arm drive has to be longer so it stays synchronized with your legs."
Walker says to train like this twice a week. Those should be your structured days of training. On other days, do long easy runs. Keep in mind that it's not speed, but form you should be working on during this part of the season.
"What this will do for a runner is improve the quality of the interval training that comes next," he says.
Walker, who has a PhD in biomechanics, has trained dozens of Olympians. He is the Athletic Director at TOSH, the Orthapedic Speciality Hospital, the famed Murray, Utah facility that is also an Olympic training center.
He has a tip for increasing running speed: speed up your arm drive. But speedwork is not part of distance running, Walker says.
"Distance runners don't run fast. What athletes do wrong is to start doing speed training for a marathon, and it has no place in a marathon except maybe in the last ten seconds as you sprint to the finish line. Sprinters do speed training, but long distance runners work on economy," he says.
One of the perfect form elements to work on right now is opening up the angle formed by your thighs from front to back; your stride angle. It is more economical to run with a wider stride angle, which requires less steps over a distance.
While working on instilling perfect form in the muscle memory, Walker advises not forgetting distance runs, which will improve general aerobic fitness and oxygen delivery to the muscles. The only thing you don't need to work on right now is speed.