Run Mechanics and Drills

#482 Run Mechanics and Drills

Show Sponsor: UCAN

UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!

In Today's Show

• Announcements and News

• Ask A Coach - How is my run form?

• Get Gritty: Surround yourself with people who move you forward

• TriDot Workout of the Week: Interval Run! 

• Fun Segment: Triathlon Guilty Pleasures 

 

Announcements and News:

Upcoming Programming - Our February focus will be on swimming.

Mar. 22 - Jason Bahamundi from RunTri Magazine

Mar. 29 - USAT CEO Vic Brumfield on USA Triathlon’s strategic plan – Elevate 2028: Focus Forward – which is USAT’s roadmap to LA 2028

Apr. 5 - Bike handling skills for all conditions

Apr. 12 - Essential bike maintenance skills

 

Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month.

Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/

 

Grit2Greatness Endurance Website and Social Media - Come check out our new coaching 

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

Ask A Coach Sponsor: G2G Endurance:

Triathletes, it’s time to unlock your potential! Grit2Greatness Coaching has joined forces with TriDot to bring you personalized, science-backed training that actually works. No fluff—just smarter training, better results, and a 2-week free trial to get you started. After that? Plans start at just $14.99/month. The best athletes don’t just train harder; they train smarter. Click the link in our show notes and see what’s possible!

Train With Coach Rich:

[email protected]

Rich Soares Coaching

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

 

Train with Coach April:

[email protected]

TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde

RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde 

 

Ask A Coach: How’s my run form, Coach?

Here we are going to provide an overview of basic run mechanics and things that I look for when doing a run assessment.

I always do run assessments on the treadmill to make sure I have a controlled view and position relative to the athlete. This allows me to get a front, side and rear view of the athlete without having the angle or distance change during the video process.

Body Lean

Description: The angle of the torso relative to the ground.

Purpose: Proper body lean can improve running efficiency and reduce the risk of injury by promoting a forward momentum.

 

Elbow Angle

Description: The angle between the upper arm and forearm.

Purpose: Optimal elbow angle (usually around 90 degrees) helps in maintaining balance and rhythm, reducing unnecessary energy expenditure.

 

Joint Alignment

Description: The alignment of joints (shoulders, hips, ankles) during running.

Purpose: Proper alignment ensures efficient movement patterns and reduces the risk of overuse injuries.

 

Foot Strike Angle

Description: The angle at which the foot contacts the ground.

Purpose: Determines the type of foot strike (heel, midfoot, forefoot) which can affect running efficiency and injury risk.

 

Cadence

Description: The number of steps taken per minute.

Purpose: Higher cadence (around 180 steps per minute) is often associated with reduced impact forces and improved running economy.

 

Vertical Displacement

Description: The amount of vertical movement of the body during running.

Purpose: Minimizing vertical displacement can improve running efficiency by reducing wasted energy.

 

Shoulder Stability

Description: The ability to maintain stable shoulder positioning.

Purpose: Stable shoulders help in maintaining proper posture and reducing unnecessary upper body movement.

 

Limb Movement

Description: The movement patterns of the arms and legs.

Purpose: Efficient limb movement contributes to overall running efficiency and balance.

 

Pelvic Stability

Description: The ability to maintain a stable pelvis during running.

Purpose: Pelvic stability is crucial for proper force distribution and reducing the risk of lower back and hip injuries.

 

Rich - Heel Height Symmetry

Description: The height of the heel during the swing phase of the gait cycle.

Purpose: Symmetrical heel height indicates balanced and efficient running mechanics.

 

Pronation/Supination

Description: The inward (pronation) or outward (supination) roll of the foot during the gait cycle.

Purpose: Proper pronation helps in shock absorption, while excessive pronation or supination can lead to injuries.

 

Foot Strike Position

Description: The position of the foot relative to the body when it contacts the ground.

Purpose: Ideal foot strike position (under the hips) promotes efficient running mechanics and reduces injury risk.

 

Rich - Triple Springs and Elastic Recoil Measurements

Hip Flexion

Description: The angle of the hip joint when the thigh moves towards the torso.

Purpose: Adequate hip flexion is important for stride length and running efficiency.

 

Hip Extension

Description: The angle of the hip joint when the thigh moves away from the torso.

Purpose: Proper hip extension contributes to powerful push-off and forward propulsion.

 

Knee Flexion

Description: The angle of the knee joint when the lower leg moves towards the thigh.

Purpose: Optimal knee flexion helps in shock absorption and energy storage.

 

Knee Extension

Description: The angle of the knee joint when the lower leg moves away from the thigh.

Purpose: Proper knee extension is crucial for efficient push-off and stride length.

 

Ankle Flexion

Description: The angle of the ankle joint when the foot moves towards the shin (dorsiflexion).

Purpose: Adequate ankle flexion is important for foot clearance and shock absorption.

 

Ankle Extension

Description: The angle of the ankle joint when the foot moves away from the shin (plantarflexion).

Purpose: Proper ankle extension contributes to powerful push-off and forward propulsion.

 

These measurements collectively help in analyzing and improving running mechanics, leading to better performance and reduced injury risk.

 

Here are short descriptions of some common running drills:

 

High Knees

Description: Running in place while lifting your knees as high as possible.

Purpose: Improves hip flexor strength, running form, and cardiovascular fitness.

 

Butt Kicks

Description: Running in place while kicking your heels up towards your glutes.

Purpose: Enhances hamstring flexibility and strength, and improves running mechanics.

 

Strides

Description: Short bursts of running at a faster pace, usually 50-100 meters.

Purpose: Helps improve speed, running form, and prepares the body for faster running.

 

Skipping

Description: Skipping forward with exaggerated arm and leg movements.

Purpose: Improves coordination, rhythm, and strengthens the lower body muscles.

 

Bounding

Description: Long, exaggerated strides with a focus on distance and height.

Purpose: Enhances power, strength, and running efficiency.

 

Carioca (Grapevine)

Description: Sideways running with a crossover step pattern.

Purpose: Improves lateral movement, coordination, and hip flexibility.

 

A-Skip

Description: Skipping with a focus on driving the knee up and forward.

Purpose: Enhances hip flexor strength, coordination, and running form.

 

B-Skip

Description: Similar to A-Skip but with an added extension of the leg forward.

Purpose: Improves hamstring flexibility, coordination, and running mechanics.

 

Heel Walks

Description: Walking on your heels with toes pointed upwards.

Purpose: Strengthens the muscles in the front of the lower leg and improves ankle stability.

 

Toe Walks

Description: Walking on your toes with heels lifted off the ground.

Purpose: Strengthens the calf muscles and improves balance and stability.

 

These drills can help improve various aspects of running mechanics, strength, and overall performance.

 

Get Gritty Tip:

Find the right scene. Daily Stoic, March 9

“Above all, keep a close watch on this—that you are never so tied to your former acquaintances and friends that you are pulled down to their level. If you don’t, you’ll be ruined. . . . You must choose whether to be loved by these friends and remain the same person, or to become a better person at the cost of those friends . . . if you try to have it both ways you will neither make progress nor keep what you once had.” —EPICTETUS, DISCOURSES, 4.2.1; 4–5”

― Ryan Holiday, The Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living

 

Prioritizing Growth and Improvement: The quote emphasizes the importance of choosing personal growth over maintaining the status quo. For a triathlete, this means focusing on training, improving techniques, and pushing beyond current limits, even if it means spending less time with friends who may not share the same goals.

 

Surrounding Yourself with Supportive People: It suggests that the company you keep can significantly impact your progress. A triathlete should seek out a community of like-minded individuals who encourage and support their athletic ambitions, rather than those who might inadvertently hold them back.

 

Making Tough Choices for Long-Term Success: The quote highlights the necessity of making difficult decisions to achieve long-term goals. For a triathlete, this could involve sacrificing certain social activities or habits that are not conducive to their training regimen, in order to become a better athlete.

 

TriDot Workout/Drill of the Week: 

 

“Interval Run”

Alright, runners, it’s time to lace up and lock in—because this week’s TriDot Workout of the Week is all about speed, endurance, and dialing in that perfect pacing strategy. We’re talking interval runs!

Now, if you’ve ever gone out way too hot in an interval session, only to end up in survival mode by the last rep—congrats, you’re human! But today, we’re going to do this right. This workout is designed to push your top-end speed in Zone 5 while teaching you how to stay controlled, efficient, and powerful through every interval.

Warm-up: 

2-3 min jog followed by 2x10 yards or meters of each drill: 

High Knees

Ankle Springs

Hopping

Carioca/Grapevine

B Skips

Walking Lunges

 

2 x 40-60 yard or meter Strides

Leg Swings

Main Set: 

4 x 4 min @ Z5 (4 min) or 

4 x 600 @ Z5 (4 min)

 

Balance of time @ Z2

Session Note

As with all interval runs, be sure to hold a consistent pace throughout the session. Not too fast at first only to go too slow at the end. Focus on maintaining excellent form and staying relaxed during your stride. Push yourself and stay positive and determined despite how you feel during the session. Your recovery periods are full rest, but keep moving.

 

The key to nailing this session? Hold steady. Don’t burn out in the first rep and turn the last one into a death march. Keep that form crisp, stay relaxed, and when it starts to hurt—because it will—remind yourself that this is where the magic happens.

 

Fun Segment: Triathlon Guilty Pleasures 🏆

 

Rich, we all have those things we secretly love but maybe don’t always admit—welcome to Triathlon Guilty Pleasures! Whether it's an over-the-top gear obsession, a race-day ritual, or that snack we definitely didn’t learn about in a sports nutrition book… we’re sharing it all! No shame, just fun. Are you ready?!

Structure of the Segment:

1The Confession Booth – We both need to share a triathlon-related guilty pleasure, explaining why we love it, even if it's a little extra.

• Example: “I won’t start a long ride without blasting an ‘Eye of the Tiger’ montage in my garage first.”

• Example: “I pretend my recovery swims are ‘serious training,’ but really, I’m just floating in the pool and calling it ‘active recovery.’”

Defend Your Indulgence! – We each get 30 seconds to convince each other why our guilty pleasure is totally valid.

Rate That Obsession! – We give each guilty pleasure a rating from based on how relatable or over-the-top it is.

Rich, what’s your triathlon guilty pleasure?

 

Closing:

Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!

Stay tuned, train informed and enjoy the endurance journey!