Thursday, April 9, 2015

How to PR by Run Technique: Series II

Today on "How to PR by Run Technique" we will cover head position and how to run tall.  

Head Position is important like in swimming; You want to have a neutral spine. Your head should be neutral as if you were on a stage looking out into the crowd.  Will this make you a faster runner? The short answer is yes! You will be one hecukva rock star runner! By practicing this neutral spine position, it will allow you to relax your upper body more freeing up energy and putting it into your forward propulsion.  You often hear coaches say, "Keep your head up"! Not only is that a positive reinforcement statement but you should keep your eyes on the person in front of you....unless you're out front.  Work on keeping your gaze approximately 10 feet in front of you like in cycling because where your eyes look,  your body follows. If you run with your head sticking out forward, you will lean too far forward bending from the hip.  This will fatigue you, sooner than later. By keeping your head in a that neutral position, you will feel more relaxed, allowing you to maintain a faster pace for longer. 

Take note of Haile Gebreselassie head position, great runner from Ethiopia. 

Running "Tall".  Did you ever hear your coach yell at you to "run tall" and wonder what the heck they were talking about? I did. It's a highly common phrase in high school and college distance running.  Once you figure out how to "run tall", this will clear up most issues in your form.  From early on in school to adulthood, we spent a lot of time hunched over our desks, further emphasizing our bad posture.  In running, your head should be in it's neutral position, your shoulders balanced over the hips, and your hips over the legs. This is considered "running tall".   Even if you do not fully understand just yet, you can start thinking "running tall" and you'll be surprised by how much your form will improve. It will create less stress on your body. When we get tired, our running form starts to slouch, runners start losing the neutral position with their head, rotating in circles or moving it way forward causing neck and shoulder pain. It's important to keep your spine in line with your pelvis.  In short, running tall will once again improve running economy allowing you to run a faster pace for longer.

Next on "How to PR by Run Technique"  we will discuss arm position and how to use your core while runing. If you have any questions please email me at

Thank you,


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