Don't Hit Snooze

Don't Hit Snooze: "From the time you wake up, your day is filled with obstacles that threaten your planned run. Here's what you can do when you're not running that can make (or break) your workout."

Wingate Athletes chosen for Cross Country SA Champs

Congratulations to the following athletes who have been selected for the AGN team at the SA Cross Country Championships on 11 September.

Tarryn Joel (Girls 15)
William Kiewitt (Men 40)
Estelle Gilbert (Women 40)
Hannelie le Roux (Women 40)

Check Your Running Form

Although the biomechanics of running tends to provoke arguments in sports medicine circles, there are a few general tips most experts agree on without too much controversy.

Although running style tends to be roughly preordained by your innate and individual biomechanics and shouldn't be tampered with drastically, minor corrections can make a big difference in performance and injury prevention.

Give yourself a casual test or have a buddy give you the once-over while running. Health clubs often have treadmills positioned in front of mirrors, which can be an excellent way to check yourself out.

If you think your own running form could use some attention, find a trainer or strength and conditioning coach to help. If you've been running injury-free for years, it probably doesn't make sense to drastically change your gait.

However, most of these tips can help you to run with more ease and less tension, saving your energy for speed and endurance.

Head Position:

Look straight ahead, neither up nor down. Head should be relaxed, eyes on the course about 10 feet ahead. Fatigue can cause shoulders to raise up and the head to tilt back. Be conscious of your position.

Body Angle:

Run tall. Imagine a plumb line dropped from the top of the head to the arch of your feet. Plumb lines follow the pull of gravity perpendicular to the ground, and so should your body.

Arm Action:

Never carry the arms high on the chest. Arms should be relaxed at about a 90-degree angle. Swing should be like a pendulum from the shoulders, elbows down, the arch extending from chest high to the seam of your shorts. The upper body should not twist from side to side.

Hands:

Keep your hands relaxed and your wrists loose. Cup your hands and touch the thumb to the forefinger.

Knee Action:

Let your leg come forward naturally swinging with the weight of the leg. Knees shouldn't be lifted beyond their natural swing.

Footplant:

Here lies the greatest controversy in running biomechanics. Although some will argue for a heel-first landing, especially for older or less accomplished runners, many authorities call for you to land on the lower part of the ball of the foot, drop the heel, and push off the ball of the foot. The faster you run, the more tendency there is to land on the lower ball of the foot. Do not turn your feet out.

Stride Length:

Don't overstride, this is the cardinal sin of running. Avoid reaching for the next stride. Run tall with a low forward knee lift.

Relaxation:

Avoid unnecessary use of energy through tension and stress originating in the face, hands, or arms. Save your energy for running with a relaxed, efficient form. It pays off.

Original article from active.com

Help Two Oceans Marathon improve by completing their survey

Dear runner and friend,

We are committed to developing the Old Mutual Two Oceans Marathon in to one of the leading running events in the world, which is why we would appreciate your input and suggestions as to how we can achieve this by spending a few minutes completing the questions in the attached link. Please feel free to forward the questionnaire to any of your running contacts. All feedback will be treated as strictly confidential.

Please click on the link below to complete the survey, which should not take you longer than 5 minutes.

We thank you in advance for participating in the survey.

Running regards,

The Old Mutual Two Oceans Marathon Team

http://www.sportsmarketingsurveys.co.za/genericsurvey.aspx?id=52

Comrades 2010 Roadshows

Yes, I know it's still about 9 and a half months till Comrades 2010! But please excuse my enthusiasm :-)

Here is a link the Comrades 2010 Roadshows taking place from September until the end of October 2009. If you haven't run Comrades before and plan on running next year, make sure you attend the roadshows.

See you on the road!

Improve your running technique

Most of us are never taught how to run; we just do it. So why is running technique important?

Read more here: 5 Elements of Chi Running | Active.com

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