Welcome- Run Efficiency tip #1

Welcome to Coach Dwight's blog. My goal is to provide athletes with common sense training tips and help them separate information from knowledge.
   I have spend many decades teaching runners to move at a faster pace with less effort. ( efficiency) In the past several years there have been many articles published promoting the idea that an athletes' natural run form is what nature created and coaching to improve this is a waste of time and effort.
   Would you apply this same thought process to an athletes' swim stroke? How about typing? There is a reason my mother can still type 60 plus words a minute. It's called efficiency - practiced proper technique.
   Your arm and torso motion plays an important role in run efficiency. The elbow should drive backward as if it is driving nails into a wall behind you. (Elbow angle should be about 90 degrees) This puts a stretch on the pec muscle and thus the arm pops forward. When it does it should travel at an angle that if continued would result in your index finger going up your nostril! This arm drive pattern and angle should naturally encourage a small rotation of the upper back/shoulders which helps in the athletes' efforts to create "flow." Hips do not rotate along with the upper back.
   Next time you head out for your run make it a goal to improve your arm drive and torso rotation. It will show up in improved efficiency and assist greatly in maintaining speed at the end of races when your leg muscles are questioning your sanity!
   Happy Training
   Coach Dwight