Running 101 Part 1(5)

Enjoy the Momentum

Pacing in Running © by Ricardo Rodrigues

Running is one of the most demanding modalities in triathlon. It requires an athlete to maintain good posture, cope with the forces of gravity, and apply speed to ultimately, create a desirable pace.

Pacing can be very stressful to the nervous system. That is why we often see competitors on their competitor’s tail, and *rabbits on marathons. In addition, even if you have someone pacing you, you still need to have your own synchronization thorough upper and lower body to maintain a smooth momentum.
You don’t need to use the whole body to create pace, especially not the legs which already have a great deal of stress.
The secret are in your arms, they will dictate your speed. Arms are composed of small muscles which don’t require much O2 consumption; also, they are the link between your legs and your upper body through your core.

Here are some biomechanics pointers:

• Let your arm hang. That will take the weight off your shoulders and neck muscles.
  
• Use your elbows as the bottom of pendulum by bending the arm at 90 degrees
  
• Close your hands, but keep them relaxed, as if you were holding a butterfly.
  
• Alternate arms and legs. Right elbow goes back, right knee goes forward, left elbow goes forward, left knee goes back.
  
• Swinging the arms towards the back, will increase the connection with your core (bringing arms too forward will increase the consumption of energy and complicate the synchronization).
  
• Keep a smooth synchronization. Visualize the wheel mechanism of an analog watch, the small wheel (arms) engage and rotate the big wheel (legs).
  
• Use a pacer to create muscle memory (90rpm).
  
• RELAX!!

Drill: Running in place;

1. Initiate the movement slowly with your arms and let your legs follow it.
   
2. Within one minute interval, gradually increase the speed up to a full sprint and slowly back down alternating every 20’’. Take 30’’ rest.
3. Repeat the same routine several times until you are able to engage the whole movement through your arms.

Ricardo Rodrigues
Multisports Coach
www.BeginnersMindMethod.com

*In a Full Marathon, Rabbits are the fast runners that pace the top marathoners until half way of the course, after that they will stop and let them do the pace on their own.