Welcome back to the F.A.S.T. blog. My goal is to provide the athlete with practical training tip which separate information from knowledge.
   Posts one and two focused on arm drive, torso rotation and posture as they relate to run efficiency. Today our focus is foot strike and cadence, aka turnover.
   The saying, "maximal is not optimal," applies to many areas of sport. The  longest swim stroke often results in a loss of proper mechanics. A heavier baseball bat may result in a slower bat speed and the longest run stride does not equal greater speed or efficiency.
   Minimal is not optimal, applies to stride length also. Several running methodologies have taught a short stride, foot strike on the very front of the foot, and a very high ( 190-200 plus) cadence. This might work for some individuals, however watch the NCAA Cross Country Championships or the Olympic Marathon and not one runner will exhibit this form. 
What will you see in the best runners? 

• Foot lands under the pelvis
• Foot strikes on the forefoot just behind the ball of the foot vs. the heel
• Cadence is usually in the 170- 180 range.

    Proper posture and body lean (about 5%) will help the foot land under the pelvis. As will pawing and step-over drills. The runners foot will usually naturally strike on the forefoot when the foot lands under the pelvis. Over-striding causes heel strike.
   Cadence should be tested. Count total number of right foot-strikes in 30 seconds. Multiply times two ( two legs) and then by 2 again for the total in a minute. ( E.G. - 42 x 2 = 84 x 2 = 168 - so a bit slow) If your in the 172- 180 or a bit more range your good. If your slower your foot is spending too much time on the ground. Remember that arm drive dictates cadence. Drive your arms faster and your cadence will increase. Practice this with a metronome set slightly higher than your current cadence. For example if your at 168 set the metronome to 172. Stand with a staggered stance and drive your arms so they match the beat. Take this a step further by downloading a metronome unto your phone, and with headphones (in a safe area) run and match the beat with your arms. Legs will follow . Avoid falling into the trap that faster cadence means faster pace; same pace, same effort, just faster turnover/cadence. I once ran 11 miles (by myself) with a handheld electronic metronome set at 174 beats per minute. May sound crazy but by the end of this and a couple shorter sessions, this cadence was my new motor pattern and I could pull the beat our of my mind anytime. Especially at the end of races when form begins to suffer.
   Hope these run tips have proven useful. Practice just one at a time. Chase three rabbits and catch none. I know someone who offers a great run evaluation and really enjoys them. His contact info is found at fastandyou.com
 The next FAST blog  will focus on recovery for increased performance. 
 Happy Training,
 Coach Dwight

   Welcome to the second edition of our blog. My goal is to provide practice training information and help you separate information from knowledge.
   In Tuesday's blog post we focused on the importance of arm drive. An arm drive in which the elbow drives backward and when coming forward travels in a path that would result in the index finger going up the nostril, can greatly improve efficiency.
   Posture - the word may sound boring, like your mother or choir director telling you to sit up straight. However in the quest to run faster, longer and with less effort, posture is critical. In great runners, as they drive or toe off,  we see a straight line through the ankle, knee, hip, shoulders and head. The body is in about a 5 degree forward lean and the eyes focus about 20 meters ahead. See photo below of Jan Frodeno - widely considered the best triathlete in the world.   
   Just looking ahead 20 meters will help greatly improve flow! Another tip which I use, and people report works well, is as follows: Imagine you have a string attached into your sternum. As you run, this string is continuously being pulled up and forward at a 45 degree angle by God or whatever you imagine. This lifts the chest off the ribs so you can breath and helps with foot strike position, which we will discuss in the next blog.
   Happy training