Here’s this week’s Run Long, Run Healthy newsletter – your weekly running digest from Amby Burfoot.
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This Simple Form Fix Will Make You Faster & More Efficient
Iโve received personal arm-carriage instruction from Golden Harper and Tom Miller, both of whom are referenced in the below article. Both are true running experts and record-holders of different stripes, and both made me a believer in their systems.
And the best thing about this: Thereโs nothing to buy. You donโt have to pay a cent. (Although Iโll link to one $12 item.) You just have to practice on your own.
Basically, the system could be called: โRun with your elbows.โ Or: โPull your elbows back.โ The article claims that driving your arms backward shifts your balance more upright and forward. In that position, your feet can land closer beneath your body, and push backward more efficiently.
In fact, coach Andrew Kastor says the one thing he typically yells in a race, where a runner can only hear and implement one simple thing, is: โElbows Back!โ
Thatโs what I see whenever I watch a video of Eliud Kipchoge heading toward another marathon finish tape. Look at the side view of Kipchoge 20 seconds into this video.โ
Youโll also enjoy this webpage that promotes a $12 elastic band you can buy to practice Kipchoge elbow running. Click down the page once or twice for an adorable, short video with a young girl runner whoโs about 10 years old. (You can fashion a similar device on your own by grabbing a length of elastic resistance band, tying the ends together, and sliding the loop over your shoulders like a coat. Once itโs on, simply tuck your thumbs or whole hands into the front of the loop, and start running. More at Outside Online.
NCAA Champ Parker Valby Proves That Cross-Trainingย Works
Many runners cross-train to avoid injury and prolong their healthy running, but few bigtime race winners credit their success to cross-training. Parker Valby of Florida State University is the rare exception. She was second in last yearโs NCAA Cross Country Championships, and first this fall.
We still donโt have a lot of specific information about Valbyโs training, but she apparently covers only 25 to 30 miles a week with on-the-ground running. Thatโs less than half what many top collegiate runners do. When not running, sheโll log an hour or more per day of cross-training on an elliptical machine named the Arc Trainer (a favorite of many runners) and/or an indoor bike or other equipment.
โHere her coach of a year ago describes how fiercely Valby attacks workouts when cross training. And here members of the LetsRun message board debate their views on cross-training for runners.
The linked article below summarizes several studies of cross-training for runners–how it can help you maintain fitness, and maybe even improve. Cross training can be particularly helpful for masters runners, and for young runners battling injury.
A key issue: When you do hit the roads, trails, or track, youโve got to devote some hard workouts to race pace preparation. I think itโs a good idea to also include some modest downhill running, because itโs hard to simulate eccentric muscle contractions of the legs on most cross-training machines. More at Trail Runner.
Run For Your Life With Gratitude And Endurance
This newsletter, โRun Long, Run Healthy,โ exists because I believe the running you did yesterday is wonderful, but the running and other movement you do tomorrow is more important. Yes, youโll probably be slower tomorrow (next year; next decade), but your personal fitness contributes more to your overall health and well being with increasing age.
To serve this end, I have now run Connecticutโs big annual Turkey Trot, the Manchester Road Race (4.748 miles) 61 years in a row–an unofficial world record for road race streaks. I know this streak wonโt continue infinitely, but I canโt see any reason to stop now.
I won Manchester 9 times in my 20s. That was fun. But the race is more meaningful to me now than it was then. Even though it takes me twice as long to complete the course as it did in the 1970s.
Two women are not far behind me. This year Janet Romayko and Beth Shluger finished Manchester for the 51st year in a row. That appears to be a world-record road race streak for women.
Romayko says: โI will continue running Manchester as long as I can. My aunt walked the course on Thanksgiving at age 93. Iโd like to beat her record.โ Thatโs the attitude we need.
Shluger: For 50 years I have had the gift of knowing exactly what Iโll be doing on Thanksgiving morning, and it’s a gift of love, family, community and the Manchester Road Race. In this sometimes-crazy world, that is a mighty precious gift.โ Thatโs the gratitude we need to express. More at AmbyBurfoot.com
SHORT STUFF You Don’t Want To Miss
HEREโS WHAT ELSE you would have received this week if you were a subscriber to the complete, full-text โRun Long, Run Healthy.โ
# Do โrockerโ shoes help you run faster and farther?
# Unexpected result: High heat makes you slower, but isnโt a big health risk
# Should you try a Heinz ketchup packet instead of an energy gel?
# The training tool that provides the BIGGEST bang for the buck ($0.00)
# Nutrition strategies that tame stomach distress
# Feet first–Footstrike pattern is more important than footwear type for injury prevention
# Success! A new surgery alternative that works great for IT Band Syndrome
# An inspirational quote sure to improve your winter training
โClick here for info about subscribing to the full-text RLRH for just $4/month. MH
And remember: โI spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.โ
Thatโs all for this week. Thanks for reading. See you again next week. Amby