GUEST POST by Brian Martin
Brian is an Athletics Australian accredited distance running coach and author of the book Running Technique.
Hear, touch, breathe, hold good posture, feel and think.
Firstly let me say thanks to Mossy and Robbo for giving me some airtime at the The Naked Runners website. I share their belief that it's a good idea to try and strip back your running to the bare essentials. The Naked Runners have explained their philosophy really well. I definitely agree from an enjoyment, relaxation and even spiritual level that running naked is a great way to enjoy your running.
In a world where we are constantly bombarded with images, noise and the frenetic pace of existence, what better way to unwind than to ease into a relaxing run around the park, or if you're lucky enough to live close to the bush, then forest runs are a fantastic sanctuary from traffic, noise and pollution.
There's a reasonable amount of evidence that humans have a strong evolutionary connection to distance running, and while we might not hear the call of the wild when we run through the bush, running outside the city limits is more enjoyable. It's surprising how running two hours through the trees is physically and mentally easier than two hours on the road. I suspect that if more would-be marathoners included much of their training off road, they'd find the training process less injurious and more enjoyable than pounding the pavement.
So the naked running philosophy involves getting close to nature and the running experience. I strongly endorse this approach from a coaching perspective. How can you focus on trying to run with proper running form if you deprive your mind and body of vital feedback and sensations from the environment? If you're not a naturally gifted athlete, with an amazing talent for running, then the chances are you'll need to work on running with good technique. This is especially true if you are taking up running for the first time or after a long break. Good running form is vital to avoid injuries, a must for recreational runners, and for those looking to challenge themselves with faster performances or take on longer events like the marathon.
The key senses and systems that you need to tune into to monitor how well you are running are: touch, hearing, breathing, strength, posture and thinking.
Every time I come into contact with a runner who likes running with an iPod I try really hard to talk them into leaving it at home. The sound of your feet striking the ground, breathing rhythms and avoiding being run-over by the car or bike you didn't hear are critical to your running longevity. And how often do you get the chance to not be bombarded by sound in your day-to-day life? Let your brain relax and tune into enjoying your running.
Running shoes are a contentious topic at the moment and many people advocate ditching them all together and going barefoot. While this is possible for some runners, it's definitely not for everyone and you shouldn't be pressured to run barefoot or feel like a failure if you can't do it without getting hurt. You can get many of the sensory benefits of barefoot running by choosing your shoes carefully - this is exactly what I do. You also don't need to run in wafer thin slippers, as there are many great running shoes available that will help you get a better feel for the ground and improve your running technique. The key is to make the transition to running in a bit less shoe gradually.
More about safe transition to minimalist running here
People don't often think about the importance of maintaining good posture and tuning into the strength elements of good running technique. However, these elements can't be ignored, having the inner strength to hold your torso and back upright is fundamental to proper running technique and getting the big running muscles working. This posture also helps open up the chest and makes breathing easier.
Tuning into how strongly you are running is a great way to assess whether you're running too far for your current level of fitness. A concept that is vital to successful running is to keep your cardiovascular fitness in balance with your overall strength and coordination. Of the three elements, fitness is easiest to acquire and sometimes you can push ahead too quickly with running before your body is strong enough to handle it.
Running is also skill that you can learn and improve just like any other physical activity. So when you're running it stands to reason that thinking about what you are doing is a good idea. I've copped some flak from a couple of people for over-thinking my running, and they have a good point, you don't want to labour through a run focusing on the minutia of technique. However, I'd much prefer to think a little about my running than be agonising about some problem in the office, tuning into your running is actually quite meditative. I do monitor my technique, but all that really means is feeling my foot-strike, making sure my big running muscles (the buttocks especially) are working, holding good upright posture and looking out for my breathing being comfortably in control.
For more information about Running Technique visit http://www.runningtechniquetips.com
Naked runners can purchase Brian's book through this website ... enter this KE78G discount voucher for 20% off.
Monday, November 28, 2011 at 3:52PM
Images by Cody Alexander (left) & Nicole Parsonson (right)Join Dave Robertson (Physiotherapist) and Silas Moss (Exercise Scientist) to discuss/learn the biomechanics & proposed benefits of running barefoot, the transition techniques, and the freaky Fivefingers footwear.
