|Search Cool Running Community|
I am looking to see if anyone has any drills that will help teach me to land more on my midfoot to reduce the impact and schock from running.
Try a barefoot treadmill run.
This is a tough question to answer. Drills are a good way to warm-up, some coaches think they reinforce good form, but the research is mixed. Your best bet is to practice faster running in a pair of lighter shoes that have a minimal heel-toe drop (the heel isn't elevated that much). It's much easier to land on your midfoot when you're running faster in a shoe with a lower profile. It takes awhile to change your form, and it's often difficult, but this is a good strategy.
Additionally, an important aspect of form to consider is not where on your foot you're landing, but where on the ground. Landing underneath your center of mass with a quick cadence of about 180 steps per minute is more important than landing on your midfoot. Having this high a cadence and landing directly underneath your body will also help you to land on your midfoot.
PS. I wrote a longer post about improving your running form that you may enjoy - http://strengthrunning.com/2010/06/how-to-run-like-chris-solinsky-improve-your-form-to-prevent-injuries/
Have you looked into Chi Running at all? I am currently about mid way through the book. There is also a DVD, but I didnt get that. It has ideas/ways to train yourself into running on a midfoot strike. I am currently working on it indoors on a treadmill, but I plan on attending a workshop next month to make sure I am doing it correctly as well.
basically, Chi running promotes a mid foot strike with paying close attention to your center of gravity and strength in your core to minimize impact and injury and conservation of energy.
COUCH TO 5K GRADUATE- JULY 2009
08/15/2009- Patrick Joyce Scholarship Run 5K (Lakewood, OH) 30:00
08/29/2009- Outrun Ovarian Cancer OROC 5K (Cleveland, OH) 28:50
09/12/2009- Race for the Cure 5K (Cleveland, OH) 30:08
10/17/2009- Mid Town Classic 5K (Cleveland) 30:15
05/02/2010- Lakewood Hospital Ambulance Chase 5K 27:45
09/11/2010- Race for the Cure 5K (Cleveland) 28:50
10/10/2010- Towpath Half Marathon (Cleveland) 2:16:28
10/23/2010- Army Ten Miler (DC) 1:42:12
03/12/2011- St Malachi 5 Miler 45:50
04/23/2011- Run for Cover 10K (Dallas, TX) 58:18
04/23/2011- Cleveland 10 Miler 1:34
05/15/2011- Cleveland Rite Aid Half Marathon 2:05
07/05/2011- Warrior Dash Ohio 36:40
08/06/2011- Gazebo Gallop 5k 26:20 PR!!
08/14/2011- Run Jane Run 10K 57:40 PR!!
08/20/2011- OROC 5K 26:15 PR!!
There's plenty of videos on youtube if you serach for pose running or chi running.
PB 5k (training): 25:32, PB 10K (training): 56:05, PB 20k: 1:55:13, PB half marathon: 2:01:32
4/2/2011 Prague International Half Marathon 2:03:37
6/04/2011 Silva Nortica Trail Half Marathon 2:14:54
6/18/2011 Olomouc Half Marathon
8/14/2011 Zebrak 25K
Not faster, but farther. Not catch up, but hunt down.
+1 re: Pose Method of running
I've read both the Chi Running and Pose Method books. At least for me I felt the Pose drills made more sense and helped me get a feel for for how things should feel when running - moreso than the Chi Running drills/exercises did.
It feels very odd when learning. Keep chipping away at it. It will feel normal after a while.
"Kick off your high heel sneakers, it's party time."
-- From the song FM by Steely Dan