Modern Athlete Magazine Issue 122, September 2019 | Page 62

OUT OF
THE By BOX
Norrie Williamson
GET SOLID FOUNDATION
The winter hibernation of the Southern hemisphere runner is coming to an end and runners are re-emerging from a relaxed
slumber, with minds regenerated by thoughts of glory! However, goals are not achieved from thin morning air, but built
on solid foundations, and whether your new goal is losing weight, getting faster in a parkrun, completing your first 10km,
finishing a marathon, aiming for the Comrades, the basic elements of any progression is to set the correct and strong
foundation. Critical to those are the correct running style, and the correct shoes.
For most people, a natural running style is easy to
find: If the runner takes off their shoes and runs on
grass, or even better, the hard low-tide sand on a
beach, for around 400m of flat running, there is a
transition to, or an awareness of the natural tendency
to land on the ball or middle of the foot. The position
will vary to degrees, depending on the speed of the
run – the faster the run, the further forward on the ball
of the foot, the slower the run the more towards the
rear of the ball of the foot.
us forward in distance running – therefore any time
we put our point of contact ahead of our centre of
gravity, we are actually slowing or stopping ourselves,
and worse, putting jarring forces into the knee, hips,
back, etc. Many injuries are initiated by this action of
over-striding.
In other words, we are much like a Segway – the
forward lean creates the initial and continual
movement, and the work is then done behind the
centre of gravity. This also allows the momentum of
movement to assist and it becomes possible to have
a very slight increase in the landing point ahead of the
centre of gravity.
To move forwards, we need to drive backwards – it’s
our pushing backwards against the ground that drives
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ISSUE 122 SEPTEMBER 2019 / www.modernathlete.co.za
On the Right Track
Ironically, this principle of efficient running is substantiated
by track shoes: A sprinter’s spikes have the spike plate
at the front and no heel cushioning, whereas a distance
runner’s spike has a 3mm to 5mm raise on the heel to
provide some cushion for when the heel does kiss the
ground, as the body transfers over the contact point. The
spikes are utilised in sprinting as the foot landing is placed
well ahead of the body and the ‘grip’ into the track is used
to ‘pull’ the body over the point of contact, and then to
drive the body forward by pushing backwards.
This basic mechanic (combining both a pull and a
push) of running has a high energy cost, which can
only be maintained for short periods. It is the same
principle for team sports such as soccer, hockey,
rugby and the like, where the game is all about the
speed and drive over five to 20 metres. It is rare for
any player to have to run anything more without a
break, and the maximum distance of such a run would
be a full pitch distance of around 100m.
It’s also important to know that ‘stopping’ from
these sprints requires a heel action, landing on
I
t is not coincidental that Olympic Marathon
champion and marathon world record holder
Eliud Kipchoge is probably one of, if not the most
efficient marathon runners in the world, nor that the
choice and evolution of his chosen shoe works in
the maintenance of good running posture, nor that
social media reports show significant focus on core
and style training. It’s logical that achieving any
progression towards an efficient, natural running style
will improve performance at any level.