Running Form and Running Shoes

Last week we ran a class in the morning on running where we taught similiar technique to the Pose style of running.

Pose Running is a rather effortless form of running that focuses on relaxing and using momentum to carry you forward.

Here are some important points to remember to keep good form:

• Do land on ball of foot with foot under hips
• Do let your heel kiss the ground on each step
• Do let your heel float/kick back behind you as you release your foot from the ground
• Do keep your momentum going by slightly leaning your body forward
• Do keep your head up with your eyes looking in front of you

And here are some equally important points of what not to do:

• Do NOT bend at the hips to lean forward
• Do NOT land on the heel – this on serves to slow your movement and expend energy
• Do NOT externally rotate (turn out) your feet (fight it!)

Vivo have made a terrific visual representation of what I’ve written above along with much more detail of the why’s behind this style of running technique. Check out the Vivo Barefoot Running Clinic.

Appropriate footwear

Conventional runners are rather difficult to run naturally in due to the height difference between the heel and the ball of the foot. The elevated heel encourages poor technique by padding the foot during a heel striking gait.

Here are some shoes that I recommend for your next pair if you are interested. I’ve selected these with the the harsher aspects of wet ground and grass in mind.

Please think twice before buying your next pair of over-supportive shoes. Your knees, feet and ankles will thank you.

Nike Free

Nike Free – A great intermediate shoe. This shoe will still provide you with the support you’re used to from a conventional runner while removing most of the elevated heel and giving you more flexibility through the shoe.

Vibram KSO (Keep Stuff Out) Treksport

Image thanks to BirthdayShoes.com

Vibram Five Fingers (KSO Treksport) – Second only to running in actual bare feet (or maybe using a pair of Huaraches) these shoes gently separate the toes while giving your feet minimal support. They are a great feeling shoe with many variates to choose from. Their only downsides are that they are cold when wet, prone to getting smelly and don’t protect your toes very well from metal poles.

Vivo Barefoot Neo

Vivo Barefoot Neo – You may have seen Cam sporting these fine shoes. While they lack weather protection like the VFF’s, they do provide a great barefoot feeling with a thin sole and roomy toe area. (Check out the Vivo Barefoot Running Clinic.)

NB Women's Minimus Trail WT10BL

New Balance Minimus (Trail) – These shoes are very new to Australia having only come out this month. The training shoe version is very similiar to the Nike Free. It is a great progression shoe from conventional runners to bare foot. For bootcamp however I would recommend their trail shoe. It is an outdoor, cross-country running shoe that can be worn with or without socks. It features only a slight heel elevation (4mm) on a sole made by the barefoot masters, Vibram.

There are more and more options for offroad barefoot shoes coming out such as the Merrell Trail Glove. The one’s above are simply a slection that is more redily avalable in Australia.

If you have any questions just ask in the comments below.