In Series IV "How to PR by Run Technque", we will discuss the stride cycle and the controversial foot strike.
Hip Extension. Once your foot has contacted the ground, the emphasis should shift to the hip and you basically just want to think of it as moving the whole thigh backwards. The hips is where most the power comes from and not all of it is from the push-off phase. Think of the hip as your crank set: The faster you try to go the more powerful and quicker the the hip extension needs to be - similar to a set of bicycle cranks. Most runners, especially new runners, do not come close to a full force hip extension. It will take some time, but eventually you will learn how to do a proper hip extension while running at different paces. After the hip extension has occurred, the recovery phase immediately starts and acts as a sling shot propelling you forward. If you try to force the recovery phase then your stride will slow.
Distance runners should aim to land on the mid to forefoot, like in basketball (when the ball player jumps, the heels will land and the calves load to jump) you go back down to your heels for the push off (loading phase). All this happens rapidly and is hardly noticeable when everything is in motion at once. It would take a slo-mo cam to really see it all in action.
If you enjoyed this series so far on "How to PR by Run Techniqe", the closing message will teach us how all these tips I've given you is actually just one unit and how to change your running mechanics. If you have any questions please email me at firstname.lastname@example.org.
Thanks for reading!