This was an interesting project and most of the runners had a few things in common:
- at "10K to 1/2 marathon pace effort" their upper body became more tense, and many shrugged their shoulders, drawing them up around their neck.
- many of the runners overstrided or had too much action out in front of their knees. This creates a negative effect on running progression, slowing the runner down.
- many had tight hip flexors or psoas muscles creating a limited stride and rear leg extension.
- many had weak or 'disengaged" gluteal muscles which throws off hip stability and again, limits hip range.
- many had a lot of wasted lateral motion.
This workshop made me realize that most runners and triathletes would really benefit from doing drills frequently in their weekly schedule. I showed the group a bunch of beneficial running drills, which I plan on videotaping (well, I plan on coercing Baker into videoing) and putting up on my site (well, in which Alan will put up on my site). And to all the athletes I coach out there, guess what you will be doing at least three times per week from now on?