Midfoot Strike

I first starting running about three years ago, when I was 40 years old. Prior to then I would run a couple miles, a few times a week, and even then it was rather sporadic. After my mom's lobectomy for cancer, I learned the importance of being fit. That lit my fire, and I've been working out since.

It's easier for me to exercise when I have a specific goal. Triathlon has provided that for me. I am finally to the point where I am seeing sustainment in my aerobic base. I'm not as seasoned as someone who's been at this for many years, but my progress has been very encouraging. Given that, I am now focusing on some more specific techniques to improve my form, and hopefully, speed.

I was reading one of Joe Friel's blogs (his blog today on training is *excellent*, BTW, especially if you have a job and family), and he was demonstrating foot strike with photos. In discussing the different styles and benefits, for an endurance athlete a midfoot (or flat foot) strike is generally thought to yield the best results.

The other thing I have not paid much attention to is arm swing. I can't remember if this came from Joe or someone else, but try holding your arms at a 90 degree angle, and swinging them like they are holding a hammer and striking a nail sticking straight out, parallel to your hip. This will result in less turn of your torso, with that energy being used for more forward momentum.

I went for a 7.5 mile run on the trail yesterday, and tried these techniques. It's probably not such a good idea to do this the first time on a run that's over an hour long, but many times I would forget and be cruising along in my natural stride. After trying it, I do believe these techniques, when developed over time and allowing your body to adjust, would yield positive results. A couple things that surprised me about the arm swing is, one, there was a marked increase in my forward thrust. Two, my upper body fatigued rather quickly. But I can see where you could go faster, longer, if you were able to maintain this position. For me that would mean really increasing my upper body and core strength.

I woke up this morning with sore quads, and a stiff upper. At least I know I did something! :)