OUT OF THE BOX
By Norrie Williamson
Brought to you by B4 Play Products
BALANCING ACT TO RUN FASTER
Proprioception is the awareness of joint and limb positions , and hence impacts on your ability to balance and your agility , and of course , your running speed and efficiency .
In running , the shorter the time your foot is on the ground , the higher the number of steps ( cadence ) you can take in a minute , and the more power / drive you can use to move your body forwards ( by driving backwards with your legs ). Poor proprioception means a longer time of foot-strike and more lateral forces to ensure balance , which is energy used ( lost ) in the incorrect direction . Shorter landings and low impact not only tend to bring higher running speed , but also reduced injury . Most experienced runners will have a contact time below 300 milliseconds , but many elites get under 200ms , with low-impact load transfer .
It is clear that a good level of proprioception minimises wasted energy in trying to balance and stabilise the landing foot , and hence allows more strides in a forward direction per minute . Also , improved contact balance obviously reduces the risk of falling . So , the logical question is , how can you improve your proprioception ? Well , there are two conditions to consider : Static and dynamic .
Static , in my opinion , is the starting point . If you can ’ t balance , or have poor proprioception , in the static format , it ’ s unlikely you will be able to capture your best in the dynamic . To put that another way , if you can improve your static , you have a good chance of improving your dynamic . Therefore , doing a simple static exercise such as the ‘ superman ,’ where you go down on all fours , with your back straight , then raise one arm and the opposite leg off the ground , is a good starting point . Keep your back straight , the core tight , and leg and arm straight . Hold this for five seconds at first , then do the opposing side , and with practice build up to 20 seconds per side , and then try doing it with your eyes closed .
Even standing on one leg with the other knee-raised to 90 degree ( static march ) is a good test , and once mastered , becomes more challenging with your eyes closed . Again , commence with five seconds and build to 20 seconds in each case .
NEXT LEVEL
The one leg stand is usually easily and quickly mastered by most people , but you can take it to another level by using a foam balance pad . Normally these pads come in a size wide enough to cater for two feet , but Stellenbosch-based company B4play also offers a smaller single-foot version that is ideal for the traveller . ( You ’ ll find them at www . b-4play . co . za .)
Everyone thinks it ’ s easy to stand on both feet on a balance pad , but try standing on one and throwing and catching a ball or small weight to and from a partner , and you immediately get the initial feel of imbalance , and the need for your ankles to gain stability . This comes from the neural system and small muscles and soft tissue . However , soon you will graduate to doing this on one leg , and then to wider and more erratic catch and throw movements . Further progression can include single leg squat movements to pick items from the ground . Doing all of these exercises without and then with the balance pad is a great measure of your progress and achievement .
Using two well-spaced pads is another way of improving your balance , and it can be made more running-like by downloading the ‘ metrotimer ’ from your app store . Starting with solid floor , run on the spot at around 80 beats per minute on the timer , landing on your forefoot , then progressing to 90 beats per minute , which will increase your cadence . Now try landing on the balance pads and build to the same cadence . This will decrease your ground contact time , increase your speed , and improve your proprioception for the running .
Now take it outside onto a 20 to 30-metre run , focusing on running tall , with lowest chest rib high , knees punching forward , leaning slightly forward and driving backward with the foot , and fast short strides , and soon you will have quick , light foot contact and be both more balanced and running faster .
ABOUT THE AUTHOR : Norrie has represented Scotland , Great Britain and South Africa in ultra-distance running and triathlon , and he is an IAAF-accredited coach and course measurer . You can read more from him at www . coachnorrie . co . za .
Images : Fotolia
28 ISSUE 110 SEPTEMBER 2018 / www . modernathlete . co . za