Hi Rossco,
Could you elaborate on how you used the elastic bands etc?

Cheers

Excellent illustration, jonp! Thank you.
He lands so "vertically" and at such a slow speed...

Just put a few around my front toes of tariners and also at the back and then I tried to Run the Pose-Way!
Found that I was running more on my Toes, abit like barefoot running and It felt very easy/smooth and relaxed and brought me back to the childhood running about the School Playground!

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Good rosso, a bit like these?
http://fitnesswithjoe.com/index.php/search/

They didn't stretch as far though those bands look a good Idea to try! LOL,

R,

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"To give anything less than your best is to sacrifice the gift."

"I am the Running-Man, So don't talk about It.. Just do It!!!"

If that method of running is 'natural', why would one need to train which elasticated straps to pull the leg up?

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'The minimum requirement to achieve something is to believe that it's possible'

IMO the word "natural" doesn't mean best or most efficient for most people. It simply means something you are used to doing and feels comfortable by virtue of you being used to doing something that way. There are lots of really poor posture in running a runner moving a long all hunched up and bent over may actually feel "natural" because that is the posture they are used to - but it is by no means the most efficient or injury resistant posture. Changing movement means that the person will feel uncomfortable to start with because it is different from what they feel as "natural". But if you retain focus, the new body position will eventually become your "natural" position.

In the case of the ez-run belt shown they are simply a learning tool - a short term "crutch". Joe Sparks who created them recommends them for "learning" and suggests you try and run with proper form without them, but at the end of a run when you start to get tired and fatigue causes you to lose focus on e.g. posture and picking your feet up under you, then you attach the cords on the hooks and let the elastic do some of the work for you. In that way you still feel and develop perception of the good body position but are simply being helped.

These cords are not a permanent device they are their to train perception of good technique until it becomes your new "natural".

Nice response
Is a change in form through fatigue always a bad thing? I know I run a lot more efficiently in the early stages of my runs, or when I'm feeling fresh - but when fatigued my form will change to what would probably be considered a less efficient style - if I focus enough I can regain my original posture, albeit with some minor discomfort. If I'm heavily fatigued, regaining the same posture and running style as I did at the start of the run can be very uncomfortable and hard work due to fatigued muscles... in this situation could it not be suggested that the body has changed running form to be able to recruit different, less fatigued muscle fibres - to enable us to continue running further, and for longer? Body adapting to the situation/circumstances?

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'The minimum requirement to achieve something is to believe that it's possible'

But if you watch elite runners, their form at the end of a race is the same as it is at the beginning, so it must be better overall to maintain form. I guess that's why they all spend many hours in training doing form drills! In fact, I think the form issue is the most startling visual difference between an elite runner and a good club runner. When I watched the Edinburgh XC, Bekele and the Kenyans looked so comfortable throughout, and even though Bekele was struggling at the end and clearly fatigued, his form was just as good as it was at the beginning. The top local club runner's form changed so much during the race. They looked good at the beginning, although clearly didn't have the same symmetry as the elites, but by the end many for them were all over the place. And these were the top local club runners who run 31 minute 10ks.

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Running Goals for 2010
1. Sub 5 minute mile(Done in 04:53)
2. Sub 17 5k (Done in 16:57)
4. Sub 1:20 half marathon
4. Sub 36 10k

Definately agree JBBury that maintaining form is desirable... but I mean should we force ourselves to keep readjusting form when we're so fatigued so much? Do you think the elites even have to think about maintaining form when they start to fatigue - or do they just naturally maintain the same form regardless?

Perhaps it's a case of by forcing yourself to readjust form whe tired, then in future situations your body will naturally maintain a more efficient style when it starts to fatigue?

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'

That's it! You should try and maintain form when fatigued so the body learns to run with good form without you having to think about it. That's why the elites do various drills after each session. It is purely to work on their form so when they get tired in races, their form doesn't fall apart. It's like anything, you develop good form from habitually doing it. I never used to use my arms efficiently when I was tired. They would drop when I fatigued. It was only when the coach pointed it out to me on the track and for the next few weeks shouted "arms" whenever he saw me drop them, that I worked on that and now I work my arms when tired without even thinking about it. Before, it felt easier to drop my arms, but it was actually making me even slower. I guess we all draw a line somewhere though. I just don't have the time to spend an extra half hour after a session to do drills.

__________________
Running Goals for 2010
1. Sub 5 minute mile(Done in 04:53)
2. Sub 17 5k (Done in 16:57)
4. Sub 1:20 half marathon
4. Sub 36 10k

Nice discussion. I agree.

Here's a great video:
http://www.youtube.com/watch?v=qNY2Cf7uAHA

Why does Geb win the race, is it because he is able to speed up and overtake Mott or because of his mental ability to hold form?

Well what is not obvious here is that Geb does not increase his pace, Mott actually slows down and it is visibly because he lost his form - watch the final part where his head is bobbing and his shoulders tighten twisting his torso, this throws off his ability to maintain velocity.

JB. Drills 5 mins before you run (while your Garmin catches the signal and the like). And 5 mins after a run as part of a cool down. You don't need hours of drilling. Drills are "reminders" both in a physical and perceptual sense.

Do you have any suggested drills? Maybe a video showing what you should do? I've never done drills so don't actually know what they entail. All I know is that good runners do them

__________________
Running Goals for 2010
1. Sub 5 minute mile(Done in 04:53)
2. Sub 17 5k (Done in 16:57)
4. Sub 1:20 half marathon
4. Sub 36 10k

JB, I use Pose drills they are not "traditional" drills that others use (although there is some overlap). Unless anyone cares to know I won't go into that specifically. I'm sure Richard could give you some drill examples.

Actually here's an example of Geb doing a warm up before an easy run. His "skipping" type drill after the stretches is a little like one of the Pose ones we use (although we don't perform it with a high knee for various reasons). This drill is actually getting him ready for movement using the elasticity in his muscles/tendons. Drills with some elasticity are the kind of ones you are after.

A minute or two skipping with rope before a run would be an excellent alternative.