I have identified running flaws in this video and solutions using the specialized strength and technique exercises I’ve been sharing to improve my running!
Hopefully, you can understand what the knee drive, the pawback, and the ankle extension look like in action while running, and also pinpoint areas for improvement and ways the specialized strength and technique method can help you improve your running too!
When you master these specialized exercises, you develop the flexibility, strength, and muscular feel for the exercise, which allows you to duplicate the movement at the same time that you run & be excellent at doing it!
PROBLEM: Early letdown of the swing leg (right leg here) to make premature contact with the ground.
SOLUTION: Knee drive, explosive lunge, and lunge with the Active Cords. I need improved flexibility in my hips, which can be corrected with these exercises!
PROBLEM: Too much up and down motion.
SOLUTION: Squat and pawback exercises. This issue happens with the lack of strength in the quadriceps muscles of the support leg. To strengthen the quads, the squat will help, both for isometric and eccentric strength exercises. The more your foot lands in front of your body, the longer it takes for your body to move over the support leg to that when pushoff occurs, it drives your body upward instead of forward. The pawback exercise helps you to develop the feel of the movement and concentrate on using it while you run in your running stride. To eliminate the heel hit, you need to bring the leg straight down and back for the pawback, so touchdown occurs on the whole foot versus heel striking.
You are unique, and so is your running. To see improvements, a sample program with a few of these specialized exercises will suffice for 6-8 weeks before progressing the resistance or making changes to the specialized strength program.
Coaching tip: keep a progress log. Record yourself performing these drills so when you take them outside to hit the road running; you can record yourself running and watch the recording to see how you’re improving as you progress with your training!
You must nail proper running mechanics to run farther and faster while staying injury free. Running gait analysis is a great way to help you pinpoint your problem areas and fine-tune them by putting in the work and teaching yourself how to run correctly in the best way! If you keep struggling with hurting your knees, heels, ankles, or anything while you run, a running technique session might be worth checking out to keep you injury-free as you continue to run!
If you need guidance, let’s connect! I’d love to help you get to your next 26.2 starting line injury-free with proper running technique!