The Power of Cues
If you have never seen yourself run, I recommend that you have a look, it’s likely that you will be surprised. Ask a friend, coach, or simply set up your phone on selfie mode and film yourself running. In just a few seconds you will probably notice a few things that you didn’t realise you were doing whilst running.
Running is arguably one of the most natural movements, but we all do it differently. Everyone has their own running style, which is usually geared by their lifestyle and background. You might have broken your ankle when you were a teenager or you might sit at a desk for 8 hours a day, the list is endless for reasons as to why we all run differently.
Whilst there is not necessarily one “right way” to run, there are certainly ways that we can all make our own run form more efficient. And in turn, allow us to run stronger, faster, and more economically. But how?
If you have ever attended a coached running session, you have probably heard some running cues. These cues often allow athletes to bring their focus back to their run form, as opposed to daydreaming through a session. Whether you are daydreaming or running fatigued, both scenarios can create a break in run form, but cues from a coach or even just yourself can help you immensely.
Three top cues you might hear at a coached session that you can also cue yourself on when running are:
1. Run Tall
Essentially, we are looking for the foot to be landing underneath the hips, and not have the upper body break at the hips. Getting the foot placement correct, means that the rest of the running phase will become easier. If a runner lands with their foot out in front, the force applied on landing dissipates, meaning that more force has to be generated take off again. Instead, when landing with a flat foot (tripod landing) under the hip, it allows utilisation of the short stretch cycle (SSC) in the foot. This in turn creates free energy to spring back off the ground into the take-off position.
Furthermore, breaking at the hips automatically shortens the hip flexors, which hinders the knee drive, resulting in creating less air underneath the body to cycle the legs.
Something that you can easily use to remind yourself of this is to imagine that a string is running through your torso and head, pulling you up and slightly forward.
2. Use your Arms
Most runners forget to think about their arms whilst running. The arms actually set the scene for a runner's cadence; what our arms do, the legs follow. For most people it’s one of the biggest improvements that can be made to their run form. Think about keeping your shoulders relaxed, move arms dynamically to the rear by driving from the elbow, and keep your hands soft with thumb and index finger touching.
3. Relax your shoulders, hands, and mind
Whilst to run well, a runner needs tension in the ankles, hips, and core, it is often the case that unnecessary tension develops in other areas of the body, especially once fatigued. Just look at race photos from the beginning of a race versus the end of a race, and you will probably see where your tight spot is. For many runners, it’s held the shoulders and hands. Checking in with yourself during a run and reminding yourself to relax any unnecessary tension when the going gets tough can help both physically and mentally.
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
If you have never seen yourself run, I recommend that you have a look, it’s likely that you will be surprised. Ask a friend, coach, or simply set up your phone on selfie mode and film yourself running. In just a few seconds you will probably notice a few things that you didn’t realise you were doing whilst running.
Running is arguably one of the most natural movements, but we all do it differently. Everyone has their own running style, which is usually geared by their lifestyle and background. You might have broken your ankle when you were a teenager or you might sit at a desk for 8 hours a day, the list is endless for reasons as to why we all run differently.
Whilst there is not necessarily one “right way” to run, there are certainly ways that we can all make our own run form more efficient. And in turn, allow us to run stronger, faster, and more economically. But how?
If you have ever attended a coached running session, you have probably heard some running cues. These cues often allow athletes to bring their focus back to their run form, as opposed to daydreaming through a session. Whether you are daydreaming or running fatigued, both scenarios can create a break in run form, but cues from a coach or even just yourself can help you immensely.
Three top cues you might hear at a coached session that you can also cue yourself on when running are:
1. Run Tall
Essentially, we are looking for the foot to be landing underneath the hips, and not have the upper body break at the hips. Getting the foot placement correct, means that the rest of the running phase will become easier. If a runner lands with their foot out in front, the force applied on landing dissipates, meaning that more force has to be generated take off again. Instead, when landing with a flat foot (tripod landing) under the hip, it allows utilisation of the short stretch cycle (SSC) in the foot. This in turn creates free energy to spring back off the ground into the take-off position.
Furthermore, breaking at the hips automatically shortens the hip flexors, which hinders the knee drive, resulting in creating less air underneath the body to cycle the legs.
Something that you can easily use to remind yourself of this is to imagine that a string is running through your torso and head, pulling you up and slightly forward.
2. Use your Arms
Most runners forget to think about their arms whilst running. The arms actually set the scene for a runner's cadence; what our arms do, the legs follow. For most people it’s one of the biggest improvements that can be made to their run form. Think about keeping your shoulders relaxed, move arms dynamically to the rear by driving from the elbow, and keep your hands soft with thumb and index finger touching.
3. Relax your shoulders, hands, and mind
Whilst to run well, a runner needs tension in the ankles, hips, and core, it is often the case that unnecessary tension develops in other areas of the body, especially once fatigued. Just look at race photos from the beginning of a race versus the end of a race, and you will probably see where your tight spot is. For many runners, it’s held the shoulders and hands. Checking in with yourself during a run and reminding yourself to relax any unnecessary tension when the going gets tough can help both physically and mentally.
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
If you have never seen yourself run, I recommend that you have a look, it’s likely that you will be surprised. Ask a friend, coach, or simply set up your phone on selfie mode and film yourself running. In just a few seconds you will probably notice a few things that you didn’t realise you were doing whilst running.
Running is arguably one of the most natural movements, but we all do it differently. Everyone has their own running style, which is usually geared by their lifestyle and background. You might have broken your ankle when you were a teenager or you might sit at a desk for 8 hours a day, the list is endless for reasons as to why we all run differently.
Whilst there is not necessarily one “right way” to run, there are certainly ways that we can all make our own run form more efficient. And in turn, allow us to run stronger, faster, and more economically. But how?
If you have ever attended a coached running session, you have probably heard some running cues. These cues often allow athletes to bring their focus back to their run form, as opposed to daydreaming through a session. Whether you are daydreaming or running fatigued, both scenarios can create a break in run form, but cues from a coach or even just yourself can help you immensely.
Three top cues you might hear at a coached session that you can also cue yourself on when running are:
1. Run Tall
Essentially, we are looking for the foot to be landing underneath the hips, and not have the upper body break at the hips. Getting the foot placement correct, means that the rest of the running phase will become easier. If a runner lands with their foot out in front, the force applied on landing dissipates, meaning that more force has to be generated take off again. Instead, when landing with a flat foot (tripod landing) under the hip, it allows utilisation of the short stretch cycle (SSC) in the foot. This in turn creates free energy to spring back off the ground into the take-off position.
Furthermore, breaking at the hips automatically shortens the hip flexors, which hinders the knee drive, resulting in creating less air underneath the body to cycle the legs.
Something that you can easily use to remind yourself of this is to imagine that a string is running through your torso and head, pulling you up and slightly forward.
2. Use your Arms
Most runners forget to think about their arms whilst running. The arms actually set the scene for a runner's cadence; what our arms do, the legs follow. For most people it’s one of the biggest improvements that can be made to their run form. Think about keeping your shoulders relaxed, move arms dynamically to the rear by driving from the elbow, and keep your hands soft with thumb and index finger touching.
3. Relax your shoulders, hands, and mind
Whilst to run well, a runner needs tension in the ankles, hips, and core, it is often the case that unnecessary tension develops in other areas of the body, especially once fatigued. Just look at race photos from the beginning of a race versus the end of a race, and you will probably see where your tight spot is. For many runners, it’s held the shoulders and hands. Checking in with yourself during a run and reminding yourself to relax any unnecessary tension when the going gets tough can help both physically and mentally.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
If you have never seen yourself run, I recommend that you have a look, it’s likely that you will be surprised. Ask a friend, coach, or simply set up your phone on selfie mode and film yourself running. In just a few seconds you will probably notice a few things that you didn’t realise you were doing whilst running.
Running is arguably one of the most natural movements, but we all do it differently. Everyone has their own running style, which is usually geared by their lifestyle and background. You might have broken your ankle when you were a teenager or you might sit at a desk for 8 hours a day, the list is endless for reasons as to why we all run differently.
Whilst there is not necessarily one “right way” to run, there are certainly ways that we can all make our own run form more efficient. And in turn, allow us to run stronger, faster, and more economically. But how?
If you have ever attended a coached running session, you have probably heard some running cues. These cues often allow athletes to bring their focus back to their run form, as opposed to daydreaming through a session. Whether you are daydreaming or running fatigued, both scenarios can create a break in run form, but cues from a coach or even just yourself can help you immensely.
Three top cues you might hear at a coached session that you can also cue yourself on when running are:
1. Run Tall
Essentially, we are looking for the foot to be landing underneath the hips, and not have the upper body break at the hips. Getting the foot placement correct, means that the rest of the running phase will become easier. If a runner lands with their foot out in front, the force applied on landing dissipates, meaning that more force has to be generated take off again. Instead, when landing with a flat foot (tripod landing) under the hip, it allows utilisation of the short stretch cycle (SSC) in the foot. This in turn creates free energy to spring back off the ground into the take-off position.
Furthermore, breaking at the hips automatically shortens the hip flexors, which hinders the knee drive, resulting in creating less air underneath the body to cycle the legs.
Something that you can easily use to remind yourself of this is to imagine that a string is running through your torso and head, pulling you up and slightly forward.
2. Use your Arms
Most runners forget to think about their arms whilst running. The arms actually set the scene for a runner's cadence; what our arms do, the legs follow. For most people it’s one of the biggest improvements that can be made to their run form. Think about keeping your shoulders relaxed, move arms dynamically to the rear by driving from the elbow, and keep your hands soft with thumb and index finger touching.
3. Relax your shoulders, hands, and mind
Whilst to run well, a runner needs tension in the ankles, hips, and core, it is often the case that unnecessary tension develops in other areas of the body, especially once fatigued. Just look at race photos from the beginning of a race versus the end of a race, and you will probably see where your tight spot is. For many runners, it’s held the shoulders and hands. Checking in with yourself during a run and reminding yourself to relax any unnecessary tension when the going gets tough can help both physically and mentally.
If you have never seen yourself run, I recommend that you have a look, it’s likely that you will be surprised. Ask a friend, coach, or simply set up your phone on selfie mode and film yourself running. In just a few seconds you will probably notice a few things that you didn’t realise you were doing whilst running.
Running is arguably one of the most natural movements, but we all do it differently. Everyone has their own running style, which is usually geared by their lifestyle and background. You might have broken your ankle when you were a teenager or you might sit at a desk for 8 hours a day, the list is endless for reasons as to why we all run differently.
Whilst there is not necessarily one “right way” to run, there are certainly ways that we can all make our own run form more efficient. And in turn, allow us to run stronger, faster, and more economically. But how?
If you have ever attended a coached running session, you have probably heard some running cues. These cues often allow athletes to bring their focus back to their run form, as opposed to daydreaming through a session. Whether you are daydreaming or running fatigued, both scenarios can create a break in run form, but cues from a coach or even just yourself can help you immensely.
Three top cues you might hear at a coached session that you can also cue yourself on when running are:
1. Run Tall
Essentially, we are looking for the foot to be landing underneath the hips, and not have the upper body break at the hips. Getting the foot placement correct, means that the rest of the running phase will become easier. If a runner lands with their foot out in front, the force applied on landing dissipates, meaning that more force has to be generated take off again. Instead, when landing with a flat foot (tripod landing) under the hip, it allows utilisation of the short stretch cycle (SSC) in the foot. This in turn creates free energy to spring back off the ground into the take-off position.
Furthermore, breaking at the hips automatically shortens the hip flexors, which hinders the knee drive, resulting in creating less air underneath the body to cycle the legs.
Something that you can easily use to remind yourself of this is to imagine that a string is running through your torso and head, pulling you up and slightly forward.
2. Use your Arms
Most runners forget to think about their arms whilst running. The arms actually set the scene for a runner's cadence; what our arms do, the legs follow. For most people it’s one of the biggest improvements that can be made to their run form. Think about keeping your shoulders relaxed, move arms dynamically to the rear by driving from the elbow, and keep your hands soft with thumb and index finger touching.
3. Relax your shoulders, hands, and mind
Whilst to run well, a runner needs tension in the ankles, hips, and core, it is often the case that unnecessary tension develops in other areas of the body, especially once fatigued. Just look at race photos from the beginning of a race versus the end of a race, and you will probably see where your tight spot is. For many runners, it’s held the shoulders and hands. Checking in with yourself during a run and reminding yourself to relax any unnecessary tension when the going gets tough can help both physically and mentally.