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Salina
South
Cross
Country Cougars!
Running
Form
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There
are as many different running forms as there are runners, but the
most important thing is that the form must be efficient for the
individual runner. If it isn't, the athlete will be using
valuable energy that he will need at the end of the race. Below,
I've listed some of the points that are common to all good,
effiicent runners. Keep these in mind and work on them in
practice.
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Relaxation allows you to runn more
efficiently. Your wrists shoulod be loose, your jaw
should be relaxed, and your cheeks should be loose enough
to allow you to smile. Any muscle that is tight will
affest the movement of another muscle and so on until
your entire body is tight by the end of the race you
literally can't sprint to the finish because you're so
tight. |
| Run With the
Toes Straight: |
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the toes must point straight froward as the
foot is planted on the ground. Your push should be
straight backward, not to the side. anyone who runs with
the toes pointed to the outside is a prime candidate for
all sorts of leg problems, especially shin splints or hip
soreness. |
| Run With a
Fairly Erect Body Position: |
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The race is too long to lean into it. the
back muscles will tie up if you do not run with an erect
body style. Only up hills do you lean slightly into your
stride. and even then, some runners are more comfortable
running uphill in an erect position. |
| Arms are
Carried Waist High: |
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Do not lock the elbows. the arms should
barely brush the trunks of your shorts on the back sweep
and go up as high as the shoulders on the back swing. The
swing should be relatively straight forward or slightly
across the body, but never crossing the body mid-line
(where the two chest muscles meet). The arms should be
pumped slightly harder on the uphills and when you feel
the legs giving out (I call this
"double-pumping"). The arms will carry you when
your legs are fatigued. |
| Knee Action
Should Be Low: |
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The knee action should be low and very quick
to conserve energy while maintaining speed. During the
sprint phase of the race, drive the knees straight up and
get the heel tucked under your buttocks. |
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Edwards' Homepage
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Me!!