Coach Leach's Training tips:

Foot Strike in Running
Hip Position While Running
Negative Split Racing
Relaxed Running Mechanics
Posture While Running
Torso Rotation While Running
Water Intake Needs for Runners
Breathing While Running
Active Recovery Between Repetitions of Interval Training
Arm Action While Running
Warm-up Prior to Training and Racing
Warm-down After Training and Racing

Foot Strike in Running

Feet are to strike the ground approximately 2/3 of the way back from the toe of the foot. Do not strike the ground with the heel or the toe of the foot. After striking slightly behind mid-foot, the foot is then to roll forward, much like the rail of a rocking chair. The foot strike is to be as near to the front of the hips of the runner as possible. Attempt to have the least amount of time in contact with the ground. BE QUICK OFF OF THE GROUND!

Hip Position While Running

Place your hips in a front and high position. Your torso is to be in the most erect (tall) position possible. Lead your body with your abdomen! This allows the force applied by your feet as they strike the ground, to be projected forward rather than upward.

Negative Split Racing

When racing, run negative splits - slower to faster. This will maximize aerobic running through the early portion of the race - delaying anaerobic running until late in the race. Position yourself at the back of the starting area before the race begins. This will prevent you from starting at a pace which is too fast and allow you to gradually increase your pace as you pass runners who have started much too fast. Each time you pass a runner you will feel a surge of confidence - continue passing runners!

Relaxed Running Mechanics

Exert no effort during running that does not assist you in running either faster or further. A relaxed runner can run at any speed, while feeling skin bouncing freely and joints unencumbered. The muscles and skin of your face, arms, hands and fingers should feel that they are so loose that they could float away from the your body. Relaxed running is FREE RUNNING!

Posture While Running

The torso of the body is to be in a vertical and completely erect position. Shoulders are to be in a square, nearly military position. This position creates the greatest possible volume in the thoracic cavity, allowing the lungs to fill fully with air and places the body's center of gravity in the most efficient position for running.

Torso Rotation While running

Rotate the torso - twisting the shoulders and hips to each side - with each stride. The hips and shoulders are to remain parallel to the ground while rotating. The backward action of each arm swing is initiate the rotational cycle - backward movement of one arm will cause the front of the hip on the opposite side of the body to rotate or twist forward. The forward movement of the hip initiates the forward movement of the leg. So, aggressive action of the arm backward will lead to efficient forward movement of the leg. Allow those arms to generate rotation of the shoulders and hips!

Water Intake Needs for Runners

Drink 1-2 liters of water each day. Also, eat sufficient amounts of vegetables and fruits containing potassium and other important electrolytes to maximize retention of fluids. Runners who are drinking sufficient quantities of water often must urinate at least once during the night. Also, drink water continually throughout the day and increase intake when weather conditions are warm and or humid.

Breathing While Running

Focus upon the out-breath portion of the breathing cycle. Breathe out for three steps and in for two steps while running. Initiate the out-breath by forcefully contracting the muscles of the lower abdomen. The out-breath portion of the breathing cycle requires more effort because the air inside the lungs is held at a lower pressure level than the atmosphere - the outside air. So, air will rush into the lungs with no effort but much effort is required to push air out of the lungs due to the difference in air pressure.

Active Recovery Between Repetitions of Interval Training

Continue moving by walking or jogging slowly between repetitions of an Interval training session. This will speed the recovery process by returning blood more rapidly to the heart and lungs for replenishment of Oxygen. Do not sit down or lay down between interval repetitions.

Arm Action While Running

Swing the elbows backward vigorously, with the forearms held parallel and then slightly below a parallel position relative to the running surface. Allow the elbow joint to open slightly during the back-swing and to close slightly during the front swing. The arms of endurance runners are to remain close to the sides of the torso and the forearms are to cross the front of the abdomen diagonally, moving toward but not passing the midline of the abdomen. The muscles of the shoulders and arms are to remain relaxed throughout the arm-swing cycle.

Warm-up Prior to Training and Racing

Always run 10-20 minutes at a low to moderate level of intensity at the beginning of a training session. Stretch the muscles of the legs, hips and torso prior to any intense running. Also, run a series of 5 -10 X 50-100 meter repetitions at gradually increasing speeds prior to running a speed or interval training session.

Warm-down After Training and Racing

Always complete a training session by jogging and or walking for 5-20 minutes after a training run. This will allow the body to move to a slower state of activity gradually and will reduce tightness, stiffness and soreness following the completion of the training session. A slow patient warm-down will help you feel more like running the next day!