This new tip is about hip flexors. When running, try and push your foot out as far behind you as you can, but from the hip not the lower back. You should feel it at the top of your thigh and groin area. Then when you get back stretch it out like this:
When I started trying to run, my lower back killed me – I reckon this was because my leg couldn’t stretch out behind me so I had to tip my pelvis back via my lower back.
Having done some stretches and run concentrating on this movement I seem to have found a massive improvement in my gait. Positively flew along just now, feeling just like a runner. For a few minutes at a time 🙂
(For those who have not been following the series I know bugger all about running 🙂 Just experimenting on myself and the transition from fit cyclist who can’t run to fit cyclist who can)
See in that picture there – she is barely stretching her hip flexors. Look at the bony points on her hip and you’ll see that her leg isn’t extended much.
running well is a very simple matter, then you are wrong
Depends what you mean by “well” the concept is easy and kids seem to pick it up quickly.
Of course there is a whole media industry telling us how complex it is and regugetating articles on “how to run in the rain” and such like!
Stumpy, it hurts my knees too like that, so now I do them standing up. Like a calf stretch but try and keep my torso upright whilst bending the lower back as little as possible. Basically thrusting the pelvis forward.
A bit like in XC skiing actually – I bet XC skiiers don’t have tight hip flexors.
Surfer – I meant running well as in running efficiently – so fast for a period of time. Despite being crap at distance running I am actually very quick over a sprint. Not entirely sure why as the two should overlap a lot I think!
Dave – good point.. I started lying on my front and grabbing my ankles – couldn’t do this a couple of months ago, can now. Seems to stretch the whole thigh not just the top part.
I meant running well as in running efficiently – so fast for a period of time
Repetition builds efficiency as long as you can stay clear of injuries. Efficient runners often (but not always) look “good” however there are lots of examples of very fast runners with very poor form and vice versa. They run “efficiently” and perform well but look to have poor form.
Radcliffe is actually a very smooth runner, if you ignore the head bobbing thing.
An example IMO of a runner who looked to have poor form would be Hugh Jones (2:10 and London Marathon winner)
Fair point surfer but personally, I’ve made huge jumps in my performance and comfort just by thinking about what I am doing. It may not be necessary, you may be able to run fast for ages instinctively – however I can’t!