Tuesday, October 11, 2016

5 Dumb Little Tricks to Help With Pacing and Running Form

Do you feel like your running form is all over the place? Can you never seem to keep a consistent pace from run to run? Are you totally frustrated by either (or both) of those?

I'm not a running coach -- and I'm certainly not your running coach. But I have some neat little tricks that work for me, and maybe they'll work for you, too.
Turn Off the Tech
I have a really old smartphone. I could probably get money from an antiques dealer for it. And one of its problems is that it craps out completely when I use a GPS run-tracking app. So at some point I decided I would just have to use the stopwatch function, and log my runs after the fact. 

But something odd happened: Instead of depending on the voice from my phone to tell me how fast I was running, I got much better at understanding my own pace. I learned to pay attention to how hard I'm breathing, how much bounce is in my step, whether I'm engaging my glutes. When things feel the way I want them to for a particular run, I am usually within a few seconds per mile of where I want to be.

Focus on Your Breathing
They were running so hard their shoes flew off!
I mentioned that I learned to pay attention to my breathing when I turned off the tech. The "talk test" is my best barometer of how fast I'm going. I generally categorize it into Green, Yellow and Red.
  • Green: Can talk in full sentences without strain. Easy run pace.
  • Yellow: Can blurt out a sentence, but can't carry a conversation. 5K pace.
  • Red: Can barely get a word or two out.
    End-of-race pace.

Watch for Your Feet
If you've read anything about running form, you've almost certainly heard advice to avoid overstriding. It's good advice -- the farther out from your body's center of gravity, the more pressure there will be on your knees. You want a stride that will allow you to strike the ground with your calf perpendicular to the pavement. 

I have a real dumb trick for this, but it works: If I'm looking straight ahead and catch my feet in my peripheral vision, I'm overstriding. That's a good reminder to dial back.

You may be wondering how you can go faster if you don't lengthen your stride. The answer is hip mobility. The better you can rotate your hip joint, the longer you can stride without getting ahead of your body's weight. And you've probably heard me say it before: That means squats. Real squats. With a barbell. And heavy plates on it. Squats are the single best developer of hip mobility that I can think of.

Check Your Shadow
If you've been running for a while, you probably have a decent idea of how you look when you're doing things properly. If the sun is to one side or the other of you, you can glance at your shadow and get a sense of whether your form is how it's supposed to look.

Just be sure it's safe to look away from dead ahead. Don't do this in traffic, in a crowded race or on a technical trail.
Run With Your Dog
OK, I know this isn't an option for a lot of you. But I know that if Lily has to break into a canter, and not just trot, I'm into race pace. Sometimes that's what I want. But if I want to go easy, I try to keep her in a trot.

One caveat: If you don't stop your watch every time, you have to factor in poop, pee and sniff stops into your pace mentally. I'll often lose 30 seconds a mile this way.

What Are Your Tricks?
Everybody has some little trick for keeping things in order. I've shared my faves -- how about you? Sound off on Facebook, on Twitter or in the comments below!

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