Efficient Running Technique Video #1

How to run efficiently is a topic that inspires religious ferver among triathletes.    Some people believe “by running alot you’ll naturally find the form that works best for you.”  But if you look at the train wreck running form of many IM athletes (bent at the waist, getting little forward motion for all their energy), it’s hard to believe that more miles are going to help!   Other people will argue vehemently about what part of the foot should strike the ground– some say it’s the ball of the foot, some say it’s the mid-foot, and some holdouts still believe in heel striking.  You’ll hear some people talk about “driving the knee” or “toeing off” while others claim doing either is a waste of energy.  Some claim you lift your legs with your hip flexors while others say to use your hamstrings.  Some say you push off with your thighs while others say pushing off is futile.

Efficient running means getting as much forward movement (speed) as possible while using as little energy as possible.  Efficiency is especially important in the Iron Distances when you don’t have a surplus of energy and fuel to waste.  I’m not out to argue with anyone over the perfect running form with these videos– I’m just outlining the concepts that have allowed me to go 4 for 4 as far as running a strong marathon at my Ironman races, even when my training was severely limited due to a bike crash related foot injury.   I’ve also found these concepts to be easy to teach my clients in training sessions and I’ve seen them make immediate improvements in their technique.   My technique eliminates unnecessary movements or movements that I’ve found are not worth the energy cost (e.g. toeing off) and it gives me confidence to know that I can run very quickly for an entire marathon without burning unnecessary fuel or feeling like I’m “doing much” (at least until the last 10k!).

Efficient Running Technique Part 1:

About Coady

Lucky to be coaching some really awesome & fun people!
This entry was posted in Uncategorized. Bookmark the permalink.

2 Responses to Efficient Running Technique Video #1

  1. Federico Rotundo says:

    I started working on my running in September. The guy in the store checked me out on the treadmill. I bought some Newtons (my 2nd pair). I bought the book, CHI Running and a cadence beeper.
    Everything started very well. Util a month later after running a couple of half marathons under 1.40 (PR 1.37) I started with pain on my right knee (iliotibial band injury).
    It has been know moths and the pain is there. I have done weights, streching and therapy. I have stopped for 15 days and started again.
    In December I started runnin 25 min 2 times a week. Then 30, 40. Yesterday I ran 55 min. However, the pain is there and I am learning how to deal with it.
    It hurts a little on the bike after a couple of hour or in the pool when I do kicking drills.
    What do you think happened here?

    • Coady says:

      Hey Federico,

      I definitely don’t pretend to be an injury expert, but I could make a couple suggestions for you to try out:

      First, consider having someone check out your bike fit setup if the ITB problem started at at time when you were running & biking. Bike setup can definitely irritate your ITB.

      Also, on a personal level I find that running in well cushioned shoes or on a “squishy” surface tends to aggravate my ITB. I recently has ITB trouble when I was using my new Newton trail shoes (pretty well cushioned compared to my regular shoes) and I switched to my Puma H Streets (more rigid bottom on shoe, less cushioning) and the trouble cleared right up.

      Finally, you should consider having someone take a peek at your running form. The ITB can be irritated if you are landing ahead of your body and you are letting your weight come from behind the knee, over the knee, then in front of the knee (the ITB can be rubbing / tracking along your knee area during this time, or something like that … as I mentioned, I don’t pretend to be the #1 expert on these things). It’s best to let your foot drop right under your body and to immediately pick it up ASAP (much less strain on the ITB).


Leave a Reply

Your email address will not be published. Required fields are marked *