That’s awesome, Russ!
And you look younger in the second pic. Triathlon has been good to you (and for you)
Russ, I won’t argue that the “after” photo is a heck of a lot better form. Looks perfect.
Are you sure they were taken at the same point in the run? And after the same RPE on the bike? Also, you can’t be sure that the photo was taken at the same moment in stride and at the same pace (note how your rear foot is much further back in the “after”), nor whether those pics were representative of your true stride (i.e., maybe the first pic was at a bad moment when you stumbled).
One important difference is that your head is up. That makes a huuuuge different. Guess where my head goes by default? Yep. Looking right down 4’ in front of my shoes. Constantly correcting that.
You are certainly correct with all your points. I don’t know when, how I was feeling, bike paced etc. I guess what is more important is that a) I don’t look like pic 1 in pic 2, and I’m pretty sure at no point in the run of #2 did fall into #1 form. b) I know what bad form is for me and consciously do the things needed to prevent/correct it and c) I believe I am much faster due to my improved form (but not dismissing that I am in better shape as well)
The reason I posted this is because I think many of us can learn from this and become more mindful of how you are running and how it affects performance.
Hear ya, and I get all that.
You really think core strength has anything to do with it? If so, to what do you attribute your stronger core?
A strong core is a must for proper run form. Many people do not “lose it” on the run b/c of their legs. Their weak core and upper body slump over causing the legs to maintain that weight in unnatural positions. It sucks the energy out of you to not be able to hold yourself up in a proper running posture.
Russ obviously looks overworked and toast in the first picture versus the second, it’s quite an amazing change. I’d bet he didn’t get there by just running and not working core/form.
Watch any of the strong runners/pros and they are all very vertical in their posture on the run. Very little effort in the upper body and seem very relaxed (most of the time). This is b/c the core is doing the supporting work so their legs can do the running.
Everything begins from the core. Work from the inside out. People are like trees, big/strong trunk and deep roots will get you there, not strong branches.
Russ,
Do you run in a shoe with little heal lift for training and racing? I noticed you are not a heal striker any more. I am working on better running form and wondering if AI should be running in flats…
That is one of the things I have been working on over the past few years. Pic #1 I am running in Asics Verdict, not quite a racing flat, but not a heavier trainer. Pic #2 I think is the same shoe but updated. In the time between these two pics I did experiment with a heavier trainer (due to an ankle problem) but found that if I want to increase cadence and land on forefoot, the larger heel of the trainer made it feel weird and I lost the “spring” from the heel drop that you get with thinner shoes. I just need to replace my shoes more often to avoid the injury. I do all my training in the shoes mentioned here and I think I am ready to graduate to lighter racing flats now that my form seems to be engrained. There is plenty about all this somewhere on this site, just make sure you don’t go straight to flats, your calves will rebel.
I notice that the better running form has caused you to drop about 10 pounds, develop more muscular legs, and get better running shorts too.
Russ, interesting thread. What specific core training do you attribute this improvement to? I see many runners with elbows out posture and have always thought it was for balance. Indeed, the shoulders will tense up if you try to run this way on purpose.
probably all due to the Amino Vital
.
N I C E !
Your fists are dead on!
I’ve always felt that fist placement attributed to proper knee flexion in
one’s stride and cadence.
You show great economy in your new form…and thats what its all about.
A few seasons ago I was out w/ ITBS, spent most of my time at the gym concentrating on developing my core strength …since then I’ve been injury free…so Russ I couldn’t agree with you more on that.
You’ve done ST a huge service by posting the pics and story.
Kudos to you.
Have a great season… a little over 4 months and counting!!
I can’t tell you that there are any secrets here. Good old fashioned sit ups, leg ups etc. mostly during an ab class I take for 30mins on Friday eve. I don’t attribute it all to just the exercises, but concentrating on supporting the core during the run, standing tall, a string pulling up at the top of your head, hips rolled a little forward as if pouring water out of the front a bucket, elbows in close to my body. Thoughts like that constantly when I run help to engrain the form. The elbows in was (and still is) one of the toughest habits to break of all this. Sometimes when I pick up my pace I notice the elbows are out again. My GF says that is how she can tell from far off that I am coming, by the elbows. I need to keep working on that.