some more pics from Fly-By-Night
i think these were from the last run so i was kinda tired. looks like i am a t-rex runner.
Mostly fine, 2 little things
- You look like you’re slightly bent over at the waist, straighten that out and run a little taller. If you run all hunched over like that, your hamstrings have to work harder to keep you upright, and its a waste of energy.
- Some core stability work would probably help too. In the 3rd pic, look at the angle of your hips vs your torso. When you land, your hip abductors, glutes, lower back and lower abs are all fighting to keep your hips level- in this pic, you can see them starting to lose that battle. Get on one o’ them stability balls in the gym, do some planks and some bridges, try and keep those hips straight.
-Decidedly unprofessional opinion.
Relax your shoulders - they look really high in the second pic. (and it looks like you’re going to roll right onto that lateral malleolus (ankle))
good comments, thanks! (is ST feeling ok this morning? only real responses? weird)
i have tried to encourage my arms/shoulders to relax by envisioning the ‘hands going in and out of coat pockets’… doesn’t seem to work all that well, as they tend to creep back up like t-rex.
the ankle thing i am not sure about? maybe a weird occurance? i have seen some other pics of me running and haven’t seen that. i will definitely keep an eye out for that one in the future.
In addition to ^^
Try to land on your forefoot (ball, toes) as opposed to your heel. In the second picture, you can tell that you’re lengthening your stride and extending your leg too much. Increase cadence/shorten stride, is what my coach always tells me. Try running barefoot for a bit and you’ll see the natural way your foot falls. That’s how you wanna land with shoes. Especially in a race if you’re sprinting.
Oh, and your kit doesn’t match your kicks
Oh, and your kit doesn’t match your kicks
memorial day weekend! represent!
(i have vibrams that i have run in, i should bring them out again)
How’d you do in the race?
How’d you do in the race?
Got smoked on the run! (hence the ‘back to the drawing board’ critique thread)
3rd OA
Jeff switched up the direction of the race this year. we rode the course backwards. i have to say it was a fair bit challenging…
In the second picture it looks like your body angle is at 95-100 degrees. Since your Heel is landing in front of you and acting as a brake not as bad as most, but it still is in front of you. +1 for Running barefoot on golf course or soft terrain is a great way to practice good form because your heel cant take that kind of impact, so your forced to strike underneath you. Just don’t over do it and buy those Vibram Five Fingers for racing. Getting your body angle to a 90 degree angle will help running the same speed with less energy. The goal should be to get that oh so desired lean that all the great runners have.
It’s hard to properly judge form to begin with, much less from still photos. You might have terrible form but I don’t think any of these photos show it.
Yes. You are definitely running in those photographs.
I’d say the best thing you can look at is your run split. How close is it the your open pr. That will do more to tell you about your running then anything else mentioned.
the increase your cadence responses, running barefoot, doing core work, the heel landing just out in front of you all are throwing darts in the dark. The only thing that cares about your form is the clock. I’ve seen some of the worst form blow by me here in Tucson on the track while i was cranking out mile repeats at 5:20 pace. unfortunately they were doing 3 mile repeats at 4:40 pace. I wish I had crappy form that went that fast.
well i don’t have a PR for 3 x 1.8 miles with 2 x 10mile TT’s in between.
but… my 5k pr is 17:20’s (dead flat course). the split avgs for each run leg in this race were 6:08, 6:34, 6:28. not flat! not bad for 24mph tt’s in between. but really i think the <25miles/week running is definitely catching up to me this year.
i agree with all the posts above.
core
barefoot
pictures only tell part of the story
thanks to all.
Try running with the palms of your hands brushing against your hips. This will bring your arms down. Try pulling your shoulders away from your ears and feel as if a string is lifting you up from the crown of your head to extend the neck and straighten the spine.
Where’s your race bib?
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Where’s your race bib?
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second picture–> look under right hand it’s on my right side
number belt was too heavy!
x2 on relax your shoulders. Trying to run sub-6s is hard enough but with a tight upper body it is even harder.
Also, it might not be an option but loosing weight will help you run faster!
Absolutely, relax the shoulders. And get those forearms down! Your hands should be nowhere near your pecs. Any higher than 90 degree elbows and you’re just wasting energy.
You might have a bit excess twist in your torso, too. Hard to tell from still shots, but the middle pic makes it look like your hand gets awfully close to the center-line of your body or, at least, rotates around your body quite a bit. Even if your elbows flare out a bit, keep your arm motion going back and forth as much as possible. Rotating or whipping your arms around the front of your body will have you weaving all over, or is a good sign that you’re compensating for some other imbalance.
or is a good sign that you’re compensating for some other imbalance.
maybe the extruded disc paired up with the two herniated discs really does effect my running gait?
i am always on the lookout to lose those dreaded 5-10lbs… (damn i just ate the office cake too!)
must perfect running form.
thanks to all. i might have to get someone to run some video footage.
I agree with the tight shoulders . Try to loosen them it looks like you are in pain. You are running 17 minute 5k’s on 25 miles a week ? How much are biking a week ? BTW 3rd OA not to shabby and nice bike splits.
shhhhh…don’t tell anyone… but i go on 2 high intensity group rides/week, a run every now and again. and every few weeks hop in a pool or pond.
racing is the fun part!