We know a lot of you are new to running and it never hurts to review these points for our experienced runners!
1) Do not run on the heels of the person in front of you.
Give at least 4 feet of space. This is for your safety (and theirs). They may quickly move to the side to avoid something (like a puddle, rock, crevice...) and if you are too close you may not have enough time to react. You could get hurt and you could take out other people with you.
2) Passing people.
Slower runners and walkers keep right. When you approach a person you plan to pass let them know you are there by first ("howdy" works great) then tell them "passing on your left".
3) Single file or side by side?
Never block the entire trail or road running shoulder to shoulder. This is important when a car is approaching!
If you run any sort of race, this is a big problem because it blocks the way for EVERYONE behind that group. Single file and moving as fast as you can is the key.
4) Eyes UP.
Keep your gaze out about 10 feet or more in front of you. You are also cutting off oxygen flow a bit. Chest up and run like you are a kid again!
5) Arms pumping.
Imagine a line down the front of your body splitting your left and right. Do not swing your arms to cross that line. Focus on pumping your elbows behind you and hands out in front. We will work on this at camp.
6) Thumbs up!
This was a great suggestion our Ultra Runner friend Trey Barnes gave us. With your hands in a gentle fist, thumbs on top make-believe you are holding two potato chips in your thumbs. They are delicate (so don't squeeze hard). Pointing your thumbs in the direction you are headed keeps the rest of your body in alignment too.
7) The Rule of 185.
An efficient runner will have a turnover (meaning their feet will hit the ground) at a 185 beats per minute pace. We don't allow music at camp, so you have to imagine a song you know with this pace. This is a short list of songs you might know:
Billy Joel, Tell Her About It
Red Hot Chili Peppers, Give It Away
Green Day, American Idiot
2Pac, California Love
Don Henley, Sunset Grill (great song!!)
Jerry Lee Lewis, Chantilly Lace
The Black Eyed Peas, Imma Be
Simon & Garfunkel, Mrs. Robinson
Santana, Open Invitation
Adam Ant, Friend or Foe
Rascall Flatts, Why Wait
Jo Dee Messina, Delicious Surprise
and for my head banging friends...
If you can actually survive these songs all the way through without having your brain turn to oatmeal...
System of a Down, Needles
Lamb of God, New Willenium
It is good to "reformat" yourself when running. Drop your arms and shake them (like they are wet) then get back into the proper form you are working on.
These are suggestions!
They help make a running experience better and you have to practice them whenever you can.
Feel free to add your suggestions to our BLOG posting of this article.
Randy and Sarita Shoemaker
805 Boot Camp