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We commonly talk about improving your running mechanics, but how often do we actually explain the biomechanics of your stride? Understanding the mechanics of running and how you use and transfer power to increase speed could be hugely beneficial to those wanting to increase their run speed and strength, as it will help you understand how to improve your technique.
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What’s the best foot strike for running?
Running gait: are you a pronator, neutral or supinator?
What muscles do you use when running?
Perfect your running technique: 11 key components
Running posture: What’s best for triathletes?
What are the three phases of your run stride?
The three stages are of the run stride are: initial ground contact into push off; early recovery; and mid-to-late recovery.
1. Initial ground contact into push off
I’ll start with what we consider the most important part of your gait: contact and push off. The initial time your foot comes into contact with the ground is the moment your body needs to produce considerable force via your strength to keep your joints aligned for efficiency, and to limit potential injury risk.
This initial strength is used to limit bending at your hip, knee and ankle, which then transfers into mid-stance and push off. These final points are where your joints then extend to provide momentum to drive you up and forward.
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For context, the force on the ground which your body has to cope with is ~1.5 times your body weight, or as we like to say, for a typical triathlete, the weight of approximately 130 bottles of wine. It’s for these reasons that it’s this part of your gait that’s where problems can be resolved, and performance gains can be made.
2. Early recovery
Following the above phase, your toe then comes off the ground, your knee re-bends and hip flexs. Another way to consider this, is to think of it as the stage where someone behind you could see the bottom of your running shoe. It’s popular for coaches and triathletes to try and focus on technique in this specific phase, for example ‘heel flicking’.
However, we often find gait during early recovery is heavily linked to performance during ground contact and push off, as the movement your limbs go through, are simply a bi-product of the force put into the ground. For example, overstriders tend to enter the next phase of gait (mid-recovery – when the other foot strikes the floor) with the recovering leg further ahead and flexed. Consequently, drills focusing on early recovery, such as heel flicks, could simply waste energy, as the energy that creates the technique is fundamentally created via the initial ground contact and push off.
3. Mid-to-late recovery
As your next foot strikes the floor, the recovering leg is now in mid-recovery, and quickly your hip flexes/swings through and knee begins to extend to enter in to ‘late recovery’. This is the final stage before you re-start the cycle of gait again. But it’s also here where technique drills and cues can cause issues unnecessarily.
Consider the classic ‘high knees’ cue, which encourages you during this phase to draw your hip through and flex it higher. The problem with this is it’s highly likely that it then sets you up to overstride on your next step. This ironically only reinforces some of the less desirable technical qualities with your running already noted. Practically we often can tell when a runner is thinking about knee lifting, as the style of running looks almost like they’re a puppet with strings lifting their legs up. Consequently, its advisable to not place more focus on this stage of your running gait.
How can you improve your running mechanics?
It’s evident that your attention needs to be focused on how you contact the ground and, in improving this, will indirectly improve other aspects of your running gait. Quick tips to assist this and to think about are:
– Being ‘tall through your hips’ as you strike the floor
– Striking the floor so it feels your foot contacts inline with your hip
– As your push, imagine it’s like using the sole of your foot to ‘push a roller quickly’ underneath your foot, as if your were running on rollers.
However, fundamentally this phase of running is characterised by your ability to generate force, which is governed by your strength. Therefore improving your hip and leg strength via resistance training is fundamental first, then alongside this using technical drills and focusing on certain, simple cues during simple running.
Strength training: 3 common mistakes triathletes often make (and how to fix them)
Strength training for running: 6 key exercises
What is the running kinetic chain?
How do elite runners run so fast?
What should you do with your arms when running?
Dave Cripps is the director of TriTenacious, a leading online strength and conditioning resource for triathletes, and Coalition Performance.
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He holds both BSc and MSc degrees in sport and exercise science and is a fully accredited strength and conditioning coach by the UK Strength and Conditioning Association. He’s worked professionally as a strength and conditioning coach for over a decade, in over 20 sports at both world class and amateur levels, including triathlon, cycling, running and swimming.
Always Aim High Events have today announced that their Slateman and Sandman triathlons, duathlons and swims are to be moved from this September to new dates in 2021.
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Snowdonia’s Slateman had already been moved from June to September 2020 and now will take place on 12-13 June 2021. The Sandman in Anglesey will move to 18-19 September 2021.
The Anglesey Trail Half Marathon and 10km and the World’s Steepest Street Run are still set for September 2020, and AAH are offering a range of virtual challenges.
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Here’s a statement from the organisers:
“Thank you to everyone for their continued support since our last update on the impact of COVID-19 on our 2020 events. It is with great sadness that we have to announce the postponement of the 2020 SportPursuit Slateman Triathlon & Duathlon, the Slateman Swims, the Quarryman Run, the 2020 Superfeet Sandman Triathlon & Duathlon, and the 2020 Sandman Torchlight Trail to next year. Entrants will be automatically transferred to the new date, please visit the event websites for specific information.
If you have entered any of these events, you will already have been sent an email giving further information about all of the options available to you. As always, the health, safety and well-being of everyone at our events is at the core of what we do. Decisions have been based on discussions with the venues, public bodies, sports governing bodies and local communities, as well as taking note of any official Government guidance. Our priority is to minimise disruption and do everything we can to support and protect our athletes, staff, volunteers, local communities, spectators and suppliers.
We have worked tirelessly behind the scenes to find a solution in order to safely deliver these events in 2020, but sadly this has not been possible. Easing of the lockdown is moving at a different pace throughout the UK and there are significant local concerns in North Wales over the easing of restrictions and what that will mean for tourism beauty spots.
Alongside other events organisers in North Wales we have been strongly encouraged by local stakeholders and the local Councils to reconsider staging events in 2020. We must be mindful of the wishes of the local communities and authorities as we are an independent local North Wales company, and we are proud to deliver these unique and sustainable event experiences. The continued support from our participants, communities, local authorities, and the Welsh Government is massively appreciated and crucial if we are to safely steer ourselves out of this crisis, so that we can return in 2021 and deliver these much loved events for many years to come.
In the meantime, we’ve introduced ways to keep the Always Aim High Community active in these trying times. Our Virtual Events have been extremely popular and a great way of raising much needed funds for local charities too. We’re launching enhanced Virtual Events with added features to keep you focused, motivated and active while we await the return of the real events. The new features will provide you a real time event experience with the ability to take part alongside your friends.
Currently, the 2020 Anglesey Trail Half Marathon & 10k and the World’s Steepest Street Run will remain in place. However, we are constantly monitoring the situation and taking advice from all relevant bodies. We will communicate developments as they unfold and will maintain regular contact about the status of our events.
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Thank you again for your patience and understanding, we can’t wait to see you back out there soon!”
Triathlons, marathons, and other endurance sports take a real toll on your muscles and joints and the marathon runner’s bundle from Physicool UK can help you deal with any aches and pains.
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The combination of products in the bundle will help you handle injuries, pain, and swelling in your legs and feet.
The bundle contains 2 Physicool cooling bandages size A, 1 Physicool cooling bandage size B, 2 500ml coolant bottles, and 1 cooling t-shirt.
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Physicool UK products use specially-designed cooling technology to help people recover from joint and muscle injuries. They rapidly draws heat out of an injury, reducing swelling and pain, while promoting blood flow into the injury and speeding up recovery.
Their cooling products require no refrigeration and work instantly, which means you can use them anywhere. Keep them in your kit bag, your medicine cupboard, your office desk drawer, wherever you are most likely to need them.
The bandages also provide compression and support for injuries, which also helps aid recovery.
Physiocool are also offering 220 readers a discount of 22%, when they purchase the marathon runner’s care package. To take advantage of this just head to physicool.co.uk/discount/220triathlon and use the code 220triathlon
To enter this competition answer the question below;
You’ve bought a Wattbike!” a friend on Zoom shouted when they saw my new short-term loan during lockdown. Alas not, but the Echelon EX3 Max was certainly a quieter, healthier and more productive visitor than most entrants to my dining room.
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While there are Wattbike comparisons, Echelon’s main rival is the £700 more Peloton (they of £8bn stock market value and dubious Christmas adverts) in the home training market, with both offering reams of live and pre-recorded indoor spin classes and training content on their apps. So, does the Echelon warrant a place in the upper echelons of the indoor training market for triathletes?
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The EX3 arrives in a mightily-heavy box that won’t be welcomed by anyone on upper floors with no access to a lift. Assembly is largely straightforward, however, even for someone who’s at their upper limits with Ikea bookcases, and once built the bike is easy to move due to the front wheels. Unlike Peloton, the Echelon comes without a data screen so you’ll have to use your own phone or, preferably, a tablet. Connectivity is instant between the paid-for app (the free version is too basic) and unit, and what becomes instantly apparent is how fluid and quiet the machine is. Even with the latest gen of turbo trainers, there’s still a freehub or crankset hum. To mention the word noise in relation to the Echelon does it a disservice; this is the sound of silence and is perfect for those of us with paper-thin walls or children (potentially) sleeping upstairs. That family-friendliness continues with the usability. Our partner, Karry, who has one tri to her name but is turbo-agnostic, got a huge amount of use out of the Echelon; it involves no daily set-up, no faffing with cassettes, and the breadth of classes and upbeat presenters kept the motivation high.
But for committed triathletes? This is where the content, a mighty £39.99 per month, falls down, with a lack of tri-specific training plans and third-party compatibility; there’s no link-up with virtual racing apps such as Sufferfest or Zwift (yet Strava and Fitbit do have compatibility). There are also a few minor usability issues and, when you’re used to Zwift et al, the virtual rides around worldwide destinations are anticlimactic, with the bleak road-cycle emptiness of the Athens’ suburbs experience nearly forcing us to amend any 2021 holiday plans.
And yet, despite these flaws and the lack of ability to produce a tri-bar position, there’s currently an Echelon-shaped hole in our house. We loved the instant ease of use, that quietness and breadth of sessions, and multi-person appeal, especially with question marks over just when gyms will be able to fully reopen.
Verdict: broad appeal and affordable, but hardcore athletes will look elsewhere 80%
Buy from Echelon
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Battery life – it’s not a sexy sell but arguably it’s one of the most important. That’s where Coros gave the training-tool market much-needed CPR with the lower-end Pace and has extended to the pricier Apex Pro with a mooted 40hrs in training mode. Over testing, we’d reduce that to 35hrs but it’s still impressive. But at £460, what else justifies buying this over Garmin, Polar and Suunto? Well, it’s swimming in features. We’re talking the usuals of GPS and optical heart rate monitor, but also optical pulse oximeter and barometer.
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Multisport watches: 5 key functions to look for when buying
GPS pick-up and retention is pretty good. Just make sure you’ve fully connected with the satellite or else your data won’t catch up. The optical HR system is borrowed from the more expensive Vertix and does a solid job. The pulse oximeter should come into its own at altitude, which was tricky while locked down in Bristol, but in theory this is a useful addition to monitor acclimatisation time (although it won’t match clinical-grade devices).
Usability is okay. Two buttons sandwich a larger scroll dial that switches between the myriad features. It’s easily done, though clumsy hands – ours – can easily knock it when clambering over a log. There’s also a touchscreen for some sections that’s not really necessary, and a cumbersome security feature. The app is clean and concise but lacks the depth of its rivals. And at this price point, that’s arguably what you want. All in all, it’s not a bad device but not unique enough to challenge its older rivals. JW coros.com
Verdict: Solid offering that doesn’t quite do enough at a congested price point 70%
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Sport in England took a major step towards resuming today, as the government announced the latest easing in lockdown measures would allow pools (outdoor and indoor) and gyms to reopen.
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Outdoor pools will be the first to welcome swimmers back in the water, with a date of 11th July set (although check your lido’s website and social media to see what additional booking systems may be in place and what date they will be ready to welcome you). Indoor pools, gyms and sports facilities will come a little later, from 25th July. In addition, grass roots sports will be able to start up again from this coming weekend (11th July).
Facilities will be subject to changes though in line with areas including social distancing and cleanliness. For a full guide to these, see the gov.uk page here.
British Triathlon have issued a statement today here, welcoming the news, in which Andy Salmon, British Triathlon Chief Executive, said: “We are all excited to get our swim, bike, run community back into action. We want to thank the government and colleagues at Sport England for working alongside us to find a safe way for our sport to resume.
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“We ask that our community bear with us while we finalise our guidance and ensure that when you return to the sport you can do so in a safe and straightforward way. We are also delighted to see a plan for the opening of pools, indoor gyms and sport facilities across England.”
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Following the news last week that grassroot sports can return to England, British Triathlon have produced a set of guidelines for clubs, coaches and event organisers to follow. These are designed to ensure each event is as Covid-secure as possible, and safe for participants.
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From the 18th July English clubs and coaches can host events for more than six people, providing they follow correct procedures, while in Wales clubs and coaches can organise activities for up to 30 people.
Event organisers in England can apply to British Triathlon for a permit, and permitted events can take place from 25 July, providing they follow procedures.
In a statement British Triathlon CEO Andy Salmon said: “I am delighted that we are able to resume swim, bike, run activity in England over the coming weeks and look forward to supporting clubs and event organisers to deliver safe and exciting events.
“We hope to see a similar relaxation of restrictions in Scotland and Wales in the near future.”
You can read the full statement from BTF here
We will be including a full feature exploring the return of triathlon in issue 381 of 220 Triathlon, on sale 6th August 2020. You can subscribe to 220 Triathlon magazine here
More lockdown news
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Lidos, pools and gyms set to reopen across England
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The world is running out of time—and fast—to take action on climate change UN climate chief Rajendra Pachauri warned this week, stating, “We have five minutes before midnight.”
The warning comes as the UN Intergovernmental Panel on Climate Change (IPCC), which is chaired by Pachauri, is set to release its Fifth Assessment climate change report on September 27.
Preceding IPCC reports have been grim, as is expected of the Fifth Assessment. A recently leaked draft of the report showed the scientists are now more convinced than ever that climate change is the result of human activity. According to scientific consensus represented in the report, the impact of climate change could include a sea level rise of nearly three feet by the end of the century, extreme species extinction, higher intensity of droughts, heatwaves and floods, and vast food shortages across the world.
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“We may utilize the gifts of nature just as we choose, but in our books the debits are always equal to the credits,” Pachauri told a conference for the organization Green Cross International in Geneva on Monday, quoting Mahatma Gandhi.
“May I submit that humanity has completely ignored, disregarded and been totally indifferent to the debits?” he added.
“Today we have the knowledge to be able to map out the debits and to understand what we have done to the condition of this planet,” said Pachauri who urged those who would listen to take action immediately before the five minute window closes.
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Lacoste is celebrating the natural world through a new
collaboration with National Geographic. The apparel brand is working
with National Geographic on a capsule collection that combines its
classic silhouettes with designs and prints inspired by animals.
The collaboration will be created as “a call to action to remind
the world of the importance of conservation,” according to a press
release.
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In designing the collection, Lacoste went through the photo archive
of National Geographic Fellow Joel Sartore to determine four key
animals to spotlight: the grévy’s zebra, the green and black poison
dart frog, the halloween pennant dragonfly and the Jaguar. The
patterns and forms of all four animals will be used throughout the
collection.
Pieces will include jackets, tops, T-shirts, sweaters, sunglasses,
sneakers, bags and underwear. Lacoste is using only certified
sustainable and recycled materials for the collection, including
recycled polyester. organic cotton and natural rubber.
The Lacoste x National Geographic collection will be available
across the brand’s retail channels beginning November 11.
Image: courtesy of Purple PR
An “epic deluge” continues to wreak havoc on Colorado for a third day.
Record rainfall caused massive flooding, which the United States Geological Survey called a “100-year event,” forced the evacuation of thousands from the Boulder area, and killed at least three people.
“It’s really something here. I tell you, I’ve never seen rain like this. It’s endless,” Boulder resident Lauren Sundstrom told Reuters.
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The New York Times reports that
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Colorado Governor John Hickenlooper called the floods “life threatening,” and told KBCO radio, “Given the drought situation we’ve had, it was almost a year’s worth of rain.”
CNBC has video:
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Twitter users have been uploading pictures showing the raging floodwaters’ impacts:
Tweets about “#coflood OR #cowx OR #boulderflood lang:en”
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