In this weeks running club we worked on a couple of important issues with our pose running drills.
1) What part of the foot do we land on? The ball of the foot, which is slightly forward of the arch. Our heels should lightly “kiss” the ground after the BoF makes contact with the ground repetitions of the BoF hop drill. Nice straight back, head up, arms relaxed and close to the body. Hop on the ball of the foot allowing it to roll to your heel ( relaxed and happy feet) . THEN LEAN! Destroy balance then recover.
2) When we lean forward, our feet should be following a nice straight track along the inside of our leg as we pull them up (think a drawer on its rails). While this is fine in theory, to give everyone a sense of how this should feel we did our running in place drills with our backs to a wall. This way when the runner “kicks” back, they meet the painful and immovable obstacle of the wall and realise they have to lift straight up and not back!
To allow the drills to sink in we did some very light 25 metres repeats, and then moved onto the fun stuff! Death by 10 metres! With a continuously running clock, run one 10 Meter sprint the first minute, run two 10 meter sprints the second minute, run three ten meter sprints the third minute, continuing on until you can no longer complete the designated sprints per minute.
Congratulations go out to April for making her debut with the running club, Dave for ditching is bulky trainers and going barefoot, Phil for sticking to his form all the way through,and to Chris for as always pushing the pace!
See you guys next week!