Running Mechanics

Brian Hack | 09/03/2014 | 3

One of our main emphases over the next 6 weeks will be on running/sprinting. We could all use a little reminder that while running, we need to use our legs AND our upper bodies. When I say upper body I specifically mean what we do with our arms and hands while we run. Our arms help move us move more efficiently and effectively to the places in which we want our body to be moved. Whether that is during an air squat, box jump, or sprint we need to use our arms properly to balance ourselves out and help guide our bodies into the right direction. Otherwise, if we are not using our arms the ‘right way’ we are just wasting energy.

What is the ‘right way’? Running is a linear speed driven exercise. Linear means arranged in a straight line, which means our arms and hands should be moving in the same direction – straight forward. Arm angle should be about 90 degrees bent at the elbow; at each stride one hand should be at the eye socket, while the other hand is at the hip pocket. Elbows stay nice and tight to our body. They are not flaring out to the sides, keep them close to the body. Act as if you are holding potato chips in between your fingers while running, do not run with a tightly clenched fist (wasted energy). Also run/sprint with a strong and solid core, but make sure we can still control our breathing during the movement.

Matthew Ibrahim is a Strength and Conditioning Coach, an aspiring Doctor of Physical Therapy, and a good friend of mine. I have been following his blog since he began posting onto his website (www.mobility101blog.com). He has helped me personally move better and coach you guys better. He specializes in overall health and fitness, proper movement education, and injury prevention. I have attached his latest blog post “Addressing Hand and Arm Positioning in Moving, Running, and Sprinting”. This post was recently on Reebok One’s Fitness page, as Matt does a weekly guest blog post with them for Mobility Monday’s with Matt. Check out this post, I guarantee it will really help you understand what I really mean about the Mechanics of Running.

STR:

high hang clean
5×2 @ 90% 1rm @ 2 minutes

*you’ll be given time to warm up to your working weight and then we’ll be doing all 5 sets as a class with a running clock.

WOD:

AMRAP 12
200m run
15 kbs (russian, 2/1.5)
10 pistols

Reminder: We will be running 400m run time trials this Sunday during open gym.  One of your coaches will grab whoever’s interested around 11:30 (you should already be warmed up) over to the neighboring school to test your fastest 400m sprint!  We’ll be re-testing in several weeks, so lock in a time with us this Sunday!