(jam music)
- What's up Trainiacs?
That was the longest long run that I have done since
October 29th during the race in Austin.
Got in a full hour on the nose
7.2 miles and I want to say 11.6k,
which calculates to somewhere around a 5.10 kilometer.
I think about an 8.30 mile.
Not fast at all but, that was like, recovery,
endurance run, first real long run
that I've done in a couple of weeks.
Haven't really done a lot of running
because I was in Scottsdale, all that. (stomp, stomp)
But, in honor of that, let's go ahead and
talk about some running.
Something that really changed my running game when I first
got into the sport, like, you look at me now and you might
be like, ooh, you know what Taren,
you kind of look like an athlete.
You still got a little bit of the pudginess here but, when I
started out, I was one of those athletes that said,
"I'm not built for running" and I went through
every injury possible.
I had foot injuries, knee injuries, shin splints.
First half marathon I did my lower back was so sore
that I was kind of just like, this, across the finish line.
Not good at all, but, there was (beep, beep)
shh, quiet on set, but, there was one key throughout all
that that allowed me to start running more smoothly,
have less injuries, run faster, basically, just become
a runner and it was so simple that I'm sure a lot of
you have heard about it but, if you haven't, the secret to
running is basically, learning how to fall.
Now, let's talk about what I mean by that.
A lot of people when they first start running, they start
pushing through it like, they're tryin' to muscle their way
through running but, what you want to learn how to do
when you're running is make your body do a lot of the work
for you and essentially, what you're doing is you are
leaning forward and having your center of gravity a little
bit further forward than your hips and your feet and
what's gonna happen is the same sort of thing
as if, you were to lean forward, the momentum of your body
is gonna carry you forward and you're gonna have to work
a lot less hard than typically,
when you're slogging through it and
I think that there are four key things that you need to do
to make this work for you.
Now, the first thing that you need to do is realize that
you need to stand as tall as you possibly can and a lot of
people have the habit of kind of, scrunching over and that's
part of the, like, pushing your way through a run, but,
what you want to feel is almost like there's a string
on the top your head that's pulling you forward.
The second thing that you want to do as you're standing up
tall is make sure that your butt is not out like that.
A lot of people have a habit of just running with their butt
out, just structurally, because we sit down.
It's tough for a lot of people to tuck that in.
So, what you want to do is as you're feeling tall and you
get used to that feeling, you want to tuck your butt in.
So, you just do that and then,
what you want to think about is called pelvic tilt.
So, instead of having your pelvis tilted down and your butt
back, tuck it in, stand up tall and
then, almost try to lift your belly button up and that's
gonna create a nice straight line that as you're coming down
on your body, your entire structure is taking the load.
It's not like when you're here and the structure is coming
down on your body that you've got a whole bunch of
pressure and what's gonna happen is because you're nice and
tall from top to bottom, your skeletal system is going to
end up taking a lot of the load instead of your muscles.
The third thing that you need to do is
you need to learn how to fall forward.
This is very simple to do.
Stand up nice and tall, tuck your butt in and
just (stomp,stomp) fall.
Do this several times nice and slow.
Stand up tall, tuck your butt in (stomp) fall forward and
then, start building in falling forward and running and
that is the feeling that you want to have pulling you
forward and then, the last thing that you need to do
is you need to learn how to land with your foot under your
hip and not out in front of you and
you're gonna hear a lot about it has to be a fore-foot
strike on the front of your foot or a mid-foot strike in the
middle of the foot but, at the end of the video,
I'll link to another video that I did
where I talked about the science of heal striking
versus mid-foot striking versus fore-foot striking.
It really doesn't matter as long as you're landing with your
foot directly under your hip so that, your center of gravity
can pull you forward and it's not out in front
stopping that center of gravity from getting
over essentially, that wheel that is your feet.
You want that wheel to be under your, you want your feet to
act like a wheel and the weight pulls that wheel forward
turning your feet (tick, tick, tick) nicely along.
So, there you go triathlon Traniacs.
I hope that, that helps.
Comment below with, mmm, let's say,
what was your first half marathon time?
I'll tell you mine.
I think it was 1:53 and I had 1:50
of that, that was painful.
If you want to see that video that I did about the science
between mid-foot, fore-foot, heal striking,
check that out down here.
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as always, thank you and later.