Apr 10
19
Evolution Running -First Impressions
Recently I watched the Evolution Running Video. This is a method developed by Ken Mierke. (http://www.evolutionrunning.com He’s part of Joe Friel’s outfit)
Its well laid out and pretty consistent with what I’ve read on good fundamentals from other sources. Some really good analysis models and video work to help people visualise what makes quick efficient running. Ill jot down my notes here and clean them up as I go
Runners expend energy through:
- Horizontal Propulsion ( we should maximise this energy expenditure)
- Vertical Displacement (we should minimise this- its a big waste)
- Support (we use less energy if we dont slam the ground- ie see point above)
- Acceleration (the longer our feet stay on the ground the more braking.
- Balance (less vertical movement and more centred the feet to body the less effort taken)
- Limb Movement (we only need enough to syncronise/drive the legs/core- not more. should not affect propulsion
Minimising Wasted Energy
- Stride length and frequency-Most runners take strides that are too long and too slow for the speed they are running-especially at easy paces. The result of this is too much vertical displacement. If your quads in particular give out after long runs this is a sign that you are hitting the ground too hard from excessive vertical movement. [Even for tall runners they advocate similar stride length to shorter runners (still getting my head around this one- they advocate this to utilise elastic effect best-see below)]
- Placement of foot strike-Efficient runners feet hit the ground with the foot underneath the hip never with the foot in front of the hit. Most runners land with the foot too far in front.
- Method of foot strike-heel is not a good shock absorber and prevents elastic recoil. They emphasise use of the elastic tissues in the Calves, Achilles Tendons and Plantar Fascias for propulsion and shock absorbtion.In order to do this we must feel these areas coil and release quickly- therefore minimal ground contact time (cadence +180) is necessary. Foot needs to land outside front edge, roll in to coil and then release behind them -uncoil as foot travels behind the hip. Dont push upwards force should travel straight back- see propulsion below
- Propulsion of foot at impact- Toe off is inefficient and especially doesn’t work for long distance Triathletes as quads/calves are already fatigued nor does pull through- hamstrings are fatigued. Hip extension from glues and hamstrings together produce the most efficient power. Evolution call this a “foot drag” ie a quick flick back of the foot using as much horizonal direction as possible
- Limb movement-Use knee drive in recovery aggressively to lessen the effort needed to swing the leg back.Swing arms as much forward as backward- common to overswing. Miminimal crossing-common-only minimal torso rotation is needed
- Uphill Technique-reduce stride length dont change turnover. maximise elastic recoil. dont worry about vertical displacement- this is one scenario where we have to move UP. exaggerate knee lift-higher and more forcefully.pull the down into the ground forefully like you are kicking it to minimise loss of momentum. maintain same body position as on the flats- needs strong glutes and hip extension
- Downhill Technique-let it go! keep those ground contact times down. let the leg turnover go crazy. short strides and flick the foot back so that you dont slam. gravity should do all the work. you shouldnt be using braking or propulsion force downhill- you just have to control your support and how you strike the ground. Put your foot down sooner and lift it off before you brake on it.
Much like Romanov(see the Pose Method-great book) the Evolution method advocates a change in conditioning to shorter more centred strides emphasising a good balance between pendulum and circular movement of legs. It takes practice to develop the neuromuscular coordination to fire your leg muscles this quickly and for the sensation of running “lower” to pass (that is if you are used to bouncing up and down)
