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Hi Running Friends!

Today's episode is on running form. Many of us run how we run and are fine with that. But if you are experiencing injuries, want to get faster or run more efficiently there are tweaks you can make to your form to help you. You may even find you enjoy running more!

One note about Strides. In the episode I refer to running strides at the end of a run to learn faster turnover of the feet when trying to up cadence. I don't feel like I described them enough. What you want to do is at the end of an easy run, run for 20 seconds fast and then recover for 90 seconds to 2 minutes. Whatever you are using for a timer (I like to use an App called Intervals), when the 20 seconds starts you are not trying to be a race horse. Start slow for the first few seconds, gradually getting faster and faster until the 20 seconds are up. Notice your legs and the turnover, try to get the feet to move faster. If you are trying to up your cadence, you are need to be mindful of what you are doing. Fully recover. I like to do about 6 of those, but you should do what your body is telling you if you haven't done these before. If your form is breaking down, don't do as many. Just try to do more next week.

Another clarification...when learning to up your cadence by trying to gain only a few steps at a time, you are doing this over many runs. So when I say up your steps to 155 from 150 and then to 158 and then more, I don't mean in one run! Run as many runs as it takes to feel comfortable at 158, then try to get to 163. Take as many runs as needed to make that feel comfortable (for a whole run), and THEN try to add a few more steps. I'm not sure I made that clear in the episode.

Timeline-
Breathing- 1:47
Cadence- 4:23
Run Posture- 8:25
Loose Hands- 11:33
Form Check- 12:34
This Weeks Resource- 14:04
Next Weeks Topic- 14:42


Resources from the episode:
Blog posts from The Wrinkled Runner-
Revisiting Running Form
Running with my Shadow- this is a little form check I do on a run where my shadow is in front of me

YouTube Videos from The Wrinkled Runner-
Running with my Shadow- I show a clip in this video of me correcting my form using my shadow

Content from Other Sources-
Runners Connect- Heel Striking, Overstriding and Cadence

Website Recommendations-
This Weeks Resource- Athlinks.com- a one stop database of all your races and results
Last Weeks- jackrabbit.com - resource for buying shoes cheaper (make sure your first pair is fitted at a brick and mortar store before buying subsequent pairs on the internet)

You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube.

If you have any running-related questions, please send an email to [email protected]…I answer every one.