Friday Tri: Running Tips

Lots of people obsess about running mechanics. For me, I just want to make sure that I'm not doing anything terribly wrong. I'm not planning to go to the Olympics as a runner. I just want to get through the run.
1. Keep your arms at a ninety degree angle. Too acute and you risk shoulder pain. To obtuse and you may not be running as efficiently as you could be.
2. Don't let your arms overswing in front. They should swing back and forth, but not side to side.
3. Keep your stride rate between 90-100 at all times even when running easily. Try to shorten your stride and see how much easier it feels.
4. Your feet should land fairly flatly in the center, but if you land on your heels or toes, make gradual changes, not sudden ones.
5. At a running store, you should be able to find out if you pronate in or out. If you do, get some shoes to help with that problem.
6. Keep your head and neck loose. You don't want to cramp up there.
7. When you go up hills, increase your stride rate. Also keep your head steady and imagine yourself being a puppet on a string. Don't lean forward. Don't try to go up a hill at the same pace as you would go on a flat surface. You will go slower, and then you will have the energy to go fast down the hill.
8. When going downhill, don't take such huge strides that you lose control or that you pound too hard. Let yourself float lightly down the hill.