Triathlon - Running help...

I've been checking out running web sites, and many of them are telling me to land on the middle of my foot when I run. As a novice, I know I'm a heel striker. When they say the middle, what exactly does that mean? Is that sort of like landing somewhere between flat footed and on the balls of your feet?

Yes, a little more like that.

But if you are looking for better running help, especially for a triathlon, check out

http://www.beginnertriathlete.com

Finally! A question that I can answer. (I'm a runner much more so that a cyclist.)

The concept of "mid-foot striking" is one that lots of people (even seasoned runners) struggle with, so don't feel bad.

The following article explains it (and the reasons that you want to do it) very well, although the stick figures could have been done better.

http://www.trinewbies.com/Article.asp?ArticleID=161

For me, it feels like I'm landing on the front part of my heel (as opposed to the back outside) or directly outside my arch, and that I'm landing with a flat foot (as opposed to toes pointing up).

As a beginner, you'll probably notice that your turnover quickens because you don't let the angle between your thighs get as large. And, don't be surprised if it feels a little harder (and your HR is a little higher) for a given pace when you're first learning. This will subside when the motion becomes more natural. The most difficult part is learning to pull your lead foot back before it touches down.

The big benefit for me (aside from the obvious of keeping momentum) is that it greatly lessens the abuse on your body (especially the knees).

Any other questions, let me know.

Steve

The following article explains it (and the reasons that you want to do it) very well, although the stick figures could have been done better.
http://www.trinewbies.com/Article.asp?ArticleID=161
Any other questions, let me know.

Thanks for the help, and I may take you up on that.

Read CHIRUNNING by Danny Dryer
and EVOLUTION RUNNING by Ken Mierke

The real key isn't what parts of your foot hit the ground, but weight distribution. Efficient runners land with almost all of their weight on the balls of their feet and never allow the heel to be weighted dring their stride cycle. This increases efficiency dramatically and provides shock absorption to reduce the risk of injury.

The first step in improving running technique is moving the location of your footstrike directly beneath your hips, not out in front. Weighting the forefoot is very difficult when the foot lands in front of the body.

More information is available in my book The Triathlete's Guide to Run Training or on my DVD about running technique, Evolution Running: Run Faster with Fewer Injuries. Both are available at www.EvolutionRunning.com

Ken

More information is available in my book The Triathlete's Guide to Run Training or on my DVD about running technique, Evolution Running: Run Faster with Fewer Injuries. Both are available at www.EvolutionRunning.com
Ken
Here's a sales opportunity Ken. What will I get out of the DVD's that I won't get out of the available articles I can find on the web?

The DVD has much more detailed explanations of each aspect of optimal technique - you can only say so much in 1,000 words. Also, the benefit of seeing the strides of some of triathlon's fastest and most efficient runners makes incorporating the movements into your own stride an easier task. I can write about swimming's catch or torso rotation, and it certainly has value, but watching Ian Thorpe swim in slow motion helps the brain translate the words into movements.

The video also spends a lot of time covering drills, which are a key aspect of improving technique.

Two of my clients who are in the video won world championships in 2005. Steven Duplinsky won ITU Junior Worlds by 29 seconds and Margie Shapiro won overall female at ITU Worlds by 3:01 (the largest winning margin in history).

We publicize the results of our really fast clients, but we've had the same results with 10 minute milers improving to 9 minute miles and runners with bad knees being able to run pain free.

Ken

I have Ken's Evolution Running DVD. It is very good. I haven't watched it in a while but I think I'll dig it out for a refresher. :)

Ken:
do you ship to australia?

Yes, but the shipping and handling fee will increase to whatever our shipping charge is.

Ken

Impressive Ken!:)

i read that article 2 weeks ago and ive been trying to change my running technique. what ive found is that my pace has quickened and there is a lot less pressure on my quads. my stride is a little shortened as a result but i was definitely a "heel striker" before. like most people, i didnt know this was a bad habit until i read this. my knees still hurt but its probably because i doubled my mileage from the previous week. that article was the best running advise ive ever got. glad i came across it! cheers everyone.

Great timing, this is exactly the information I was going to ask about.

Anyone can email me a quick question about Evolution Running at CoachKen@erols.com

Ken