HEADs UP.... Are you able to take time out and have a read ?

[Oldfloss]

Hi there runners... time for a few thoughts from this old snail It has been a while!

Reply? No need, I know you want to get on with your running... all I ask is that you READ. Maybe a like, so I get an idea if anyone has read this

One of the many things that we have to think about when we begin running, ( and there are a heck of a lot of things to think about), is the way we run, Our running form.

I have to be honest here, when I started running nearly nine years ago, it wasn't something that I gave, initially, a HUGE amount of thought to. As my running has evolved I have given it, at certain times, especially, a lot more thought.

And...as if it was meant to be... the voice over, accompanying me yesterday on my run, asked me the question... “ How's your form?”

So, I have been doing a spot of reading around, ( I love a project What did I find, well, lots of interesting stuff!

And I made a little mnemonic! Well, almost.

Hence the tag for this post..

HEADs up

Why is our running form so important... ?

Well... very, very simplistically...focusing on and improving our running form, can make us a more efficient runner, and help us avoid running injuries.

So how do we begin?,

* H.... HEAD up. Think about posture. Look ahead and imagine an invisible cord pulling your head up gently.

RESULT: Better use of energy and easier running.

* E...ENGAGE your core. Pull your tummy in, and try to be aware of this as you run.

RESULT: This will keep our pelvis aligned and help us to run comfortably, and for longer.

* A...ANGLE your arms. Hold your arms at a 90 degree angle, relaxed but tight if that makes sense? Hands relaxed, thumb relaxed lightly on top of the fingers. ( Think, holding a bag of potato crisps and not wanting to crush them.) Be aware as you run, of your arms. Brushing gently the side of your body and not swinging around in front.

RESULT: Efficient arm movement = Efficient leg movement and a strong , better stride.

D... DRIVE . This should really be a C... because it is CYCLE.. But I have used my artist's licence, and changed it. Driving forward with those feet in a cycling movement. Think of a line and your feet, either side. Push your feet behind and try for a rounded, cycling motion.

RESULT : By putting everything together this tends to move us forward a tad, and it may, have the effect of making us run a little faster, ( or as my voice over says, fly a little!)

Your feet will then quite literally and naturally touch the ground under your knees, and that light, kiss the ground, landing, well, it has a direct impact on our running efficiency, and will, hopefully, ( bar tripping over a sleeping bear), help make is less prone top injury!

WHOA !

A lot, it seems, to focus on BUT... if you do, when you run, begin to become aware, even focusing on one element of form, at a time, it really does become a completely natural habit.

Hence, when my voice over yesterday asked that question mentioned... I was able to answer, honestly, " It feels great !"

So, maybe when you head out for your next run, spend a short time before you begin, or even on your warm up walk, focusing on the way you are moving. Even just one little thing. When you are running , try too, to be mindful of this.

An added benefit too, of focusing on form is, that it does, for those of you who focus too much, on running time or speed, take your mind off that and before you know it, the run is done, in an efficient , relaxed and enjoyable way!

PS

Photograph of me, is not a boastful, look at me one, it is one taken on in a series that Mr OF took, as well as some videos, that helped me to improve my form. I was, ( bowed done clearly by old age and general snail mode), rounding my shoulders too much and forgetting that invisible cord!

A long deserted beach, the sea and the sky and the added delight of flying!

PPS

The voice in my head.? Coach Bennett on the Nike Running Club guided runs... I feel sure some of you will meet him after Graduation

[Yesletsgo Administrator Graduate]

What a fantastic post Oldfloss . Form is so important.Great pic too 😁

[Oldfloss Administrator Graduate in reply to Yesletsgo]

Thanks you... it was taken 2022... Llyn Peninsula, and the whole session really did help me.

I still remember to lift my head and not allow myself to lean forward with round shoulders...

I feel, if we can try and improve form at whatever stage or age, it really can make a difference, physically and mentally too ,

[Gthants]

Good form there!

My daughter and I were talking about this last week as we drove past a female runner who had what I'd describe as T-Rex arms - kind of stiff and held very high. She looked highly coached and actually reminded me of a female Olympian whose name I can't remember! The form looked uncomfortable to my eyes, yet she looked as though she'd still be on that same run now, a week later, just easing along ...

[Oldfloss Administrator Graduate in reply to Gthants]

Thanks you ! yes, I have occasionally seen similar, usually bit not solely male runners?

I feel maybe, when our runners begin, just taking a bit of time to think on certain aspects, may be helpful and then as you know, as we run on and our running evolves, we find our own wonderful running style. Yes, I recognise that easy, run for ever, style... one of my friends has it... poetry in motion.. i sometimes get it... after 6K usually though

Looking further at this, there is a whole load of stuff about it out there , running with raptor arms! I feel another post coming on, Maybe on Bridge though ! x

[Gthants]

I walk. Drift into running. Get blissed out by about the 45 (second) mark and then by the 1 (minute) mark, this "Gah, here I go again!" 😂

[Oldfloss Administrator Graduate in reply to Gthants]

Love that.... ! Get blissed out ! Perfect!

[AlMorr Ambassador Graduate]

Great photo of you Floss, you look 20 years younger than you are, go for one of those fitness age tests, I bet you are fitter than lots of people much younger.

[Oldfloss Administrator Graduate in reply to AlMorr]

Thanks Al...maybe I'll do just that ! X

[skysue16 Graduate]

Interesting post - thank you OF. My form changes depending on whether Squiggy is chasing a squirrel or just trotting along! 😂🐶 🐿️ But seriously it is amazing how different it feels and probably looks, when he pulls and I am going a faster pace. When he is off the lead I go back to slow Japanese style!

Great photo of you - it is hard running on sand !!

[Oldfloss Administrator Graduate in reply to skysue16]

Morning !

Oh yes, I can certainly imagine that...you are having to follow that little chap. And, that does, as you say, have its benefits... he is obviously a great coach for some speed work!

The style we adopt, is what is right for us and that is worth our new runners, remembering. If we focus a tad, when we begin, to try for some good habits, then as the runs evolve, we find what is our own form and our own happy pace.

It is indeed, hard running on sand, soft or hard, and although there is shingle mixed in on that beach, it is not something I would do often.

The impact on calf muscles is great, but used properly, beach running can act as a useful tool for strengthening calves and ankles, ( think Chariot's of Fire) .

After I was recovering from a running injury, my Sport's physio gave me strict warnings about beach running; I had to wait a while before getting back to my odd foray along towards my Black Rock in Criccieth! Our lovely , lovely Tim too, gave me stern warning

Thank you for this. Really useful comments, especially for any of our new runners with four legged friends

[Wavy-chick28 Graduate]

It does make such a difference, I still have a frozen shoulder but when I run I’ve been really conscious the last few runs of the position of my shoulders and head. Hopefully it will help it recover 🤞🏼

[Oldfloss Administrator Graduate in reply to Wavy-chick28]

That is such good news and thank you for sharing this with us. Yes, maybe, as you run on , just gently being aware of the problem, will aid the recovery,.

I do know now, over the two years since those photos my husband took, of my round shouldered running I am more aware, and if I feel my shoulders hunching, I relax, ease off and stand tall ...

I really hope that you do find that the improvement comes for you . x

[Folkylass Graduate]

stunning photo and your form is superb Oldfloss . I’m going to take this post on board as my form is not too great so I could clearly learn a thing or two from you so thank you.👍👏🏃‍♀️🥰xx

[Oldfloss Administrator Graduate in reply to Folkylass]

Thank you !

I still do focus on it and this morning when CB was still talking to me, there was strangely, a lot said about form!

I was field and trail running today, and it is not always easy to maintain the form, especially now the brambles are really thick across the narrow paths and the nettles too! Very stingy !

It just needs some regular focus and then it really does become a habit... make it a part of your check list as you run, start at the top and work down

[Never-too-old-run Graduate]

Good morning Oldfloss. I've been following Steve Cram's Stepping Stones programme since graduation and he says more or less the same thing about posture. It really does help to keep your head up and concentrate on your core muscles. Must try out your Coach Bennett though. Haven't tried the Nike running club yet.

By the way, you should change your name to Youngfloss by the looks of that photo!!! Happy running! 🏃‍♀️

[Oldfloss Administrator Graduate in reply to Never-too-old-run]

Thank you!!! Focus on form can help enormously. Just thinking about it, sharpens you up and impacts the run.I've found the NRC runs just great...really enjoyable and one for every occasion !

Take a look ! X

[drl212 Graduate]

Thank you very much for this!

I'm reminded by CB in some of my guided runs to look out for my form. And it is something you have to come back to time and again.

As thoughts come and go, its easy to slide into bad habits and need to correct yourself. This is a great reminder.

My favourite CB instruction is to smile as you run and I'm sure I've frightened some small children with my 'rictus grin'

Sheldon's scary smile from Big Bang Theory.

[Oldfloss Administrator Graduate in reply to drl212]

Scary smile...it has to be relaxed and natural!Yes..CB is always mentioning form. On my recovery run this morning, it was talked about a lot

But trail and field running can make maintaining good form harder. It comes though.. as we run more , and in different locations.

.

[Tessie66]

Fantastic post a great 📚 📚 read for everyone 👏

[Oldfloss Administrator Graduate in reply to Tessie66]

Thank you...always good to remind ourselves of good form...🙃😉