INTERMEDIATE STAGE IN LEARNING POSE METHOD OF RUNNING

When the main perceptions of the body weight location on the ball of the foot, falling forward and pulling the support foot from the ground have been established (the beginning level), then the intermediate level starts. Alongside with extending the time of holding these elements for a longer distance, we need to bring along a new level of perception with its variations, when the speed, length, psychological and physiological conditions are changed.

So, the next step will be to execute the main elements of running technique at a different level of difficulty: with resistance, for a example, with free weights or stretch cords on your ankles, with your partner's resistance, while running uphill and downhill, etc. All of these exercises require much more focus and performance skills applied to all running technique elements, and also to your perception of it.

Perception of the elements of pose technique should be merged with your muscle perception (proprioreception or efforts), the space and time of executing these elements during a single step and continuous run. It brings lots of questions: how to run with the restriction of the arms movement (arms stretched forward in front of the chest, with hands held together)? How to run with your eyes closed? How to increase the speed of running without increasing your muscle efforts?

At this point the video analysis becomes the most efficient tool for learning the new perceptions by watching own running and comparing it with your own feelings. The video clips will provide you the feedback necessary for honing your perception and raising it to such a level, when you recognize the real movement as a degree of deviation from the standard. This is the time of building the standards of running technique. The standard is the Pose, the midstance, the vertical position of the runner on the ground during the support period.

This perception of the body is the most difficult one. Our brain is being concerned about the support more than about anything else, and it tries to activate the wrong movement. Instead of giving the command for pulling the support foot from the ground up under the hip, it gives the command to move the swing foot to the ground in front of the body. This wrong activity creates the illusion of safety and reliability versus instability and danger caused by the fall forward which is the dominating movement of running.

Therefore, the movement actually constituting the essence of running, becomes unwelcome and substituted by the "safe" movement of landing on the ground. It takes tremendous mental efforts to shift our conscious and subconscious mind to the pulling versus landing action. It should be recognized as a wrong action through or by different perceptions and changed to the proper one - pulling the foot from the ground.

For this matter strength exercises for the hamstrings are very valuable. They could be performed in one place, in movement, with resistance and reduction of it below the normal performance.

After the exercise intervention, it is necessary to come back to video filming and see the changes compared to the standard requirement. All this should be followed by analysis and introduction of corrections to the elements of running technique. This cycle of comparison to the standard and changes according to it is the process of training, which will lead you to the advanced level of learning/teaching.

Dr.Romanov