Day 3
Perfect Posture
Day 3 Overview:
Three prominent running postures involve maintaining a proper alignment of the upper body, arms, and legs. Firstly, the "Upright Posture" emphasizes a straight spine and slight forward lean, promoting efficient forward movement. This posture encourages a midfoot strike, optimal arm swing, and core engagement for stability. Secondly, the "Relaxed Shoulders and Arms" posture focuses on minimizing tension in the upper body. By keeping shoulders down and arms swinging naturally at a 90-degree angle, runners reduce energy expenditure and increase overall comfort. Lastly, the "Forward Lean" posture involves a more pronounced forward tilt from the ankles, engaging the entire body in a slight incline. This posture is often associated with sprinters and can enhance speed and acceleration, but it requires careful balance to avoid excessive strain on the lower back. Each of these postures serves a distinct purpose, and runners often adapt their stance based on their training goals and the type of running they engage in.
Simple Step to Improve Posture
Stand against a wall with your heels, hips, and shoulders touching it. Ensure your head is in a neutral position. Practice the feeling of a straight spine and slight forward lean, mimicking the posture you want while running.
Practice the forward lean by doing controlled falling drills. Stand with a slight forward lean from your ankles, then gently fall forward, catching yourself with a step. This helps you get comfortable with the forward tilt while maintaining balance, similar to the posture needed for efficient sprinting or quick accelerations.
Today’s Session Focus
Today complete the following session (ideally with someone filming the main part of the session:
5-minute Warm Up Jog
Stretch
4-times 80m Strides @ 80% max pace
3-times 100m with a 60 second recovery between sets - all reps completed @ 80% max speed.
5-minute Cool Down Jog