hey there.... I just wrote this as a reply to a post at that other place (link).
It's something that works for me and also something I'd like to be able to describe accurately and effectively. Maybe some of you noticed that I make a big deal about turnover rate, lol, well, this could be a method to apply to help acheive that goal.
I'd be interested in reactions. Not only to the idea but to the description. TIA:
Verbatim:
yeah, this one aspect of "good form" that isn't so easy to adapt. It IS very easy to read a ton of articles and posts from people admonishing you to "engage the hamstrings" "don't lift the knees", etc., and fool yourself into thinking that that's what you're doing. But you aren't.
So, Masklin: HOW do you engage the hamstrings?
For me, the first step in the process is to wiki hamstring and see what exactly is being discussed, look at anatomical images and think about how all this stuff works.
It's easier for me to envision the hamstrings as giant tendons that get extended and released (just like the Achilles tendons). So, the "lifting" phase follows a figurative "stretching out" phase in the running cycle (but never really extend the legs to max length, don't really stretch them out). When you extend the leg, you load up the hamstrings, and then you release the stored-up power and allow the big hamstrings to contract and pull the foot up from the ground toward the butt.
So this is kind of a passive approach to the idea, and more of a visualization than a technique. I can't figure out how to actively "engage the hamstrings" either, lol.
What you could try is something I wrote about a while ago, it just occurred to me during a run. Try this standing in place, with the feet about shoulder-width apart and the knees comfortably bent/loose (not extended or locked) and take one small step forward. The leg to the rear will be slightly stretched, you'll feel the tension in the Achilles (mostly) and hamstrings (somewhat).
Now push that extended knee slowly forward, allow the foot to kind of be "peeled" from the floor - first the heel travels upward then the rest of the foot follows the motion - but stop when toes are still on the floor. don't lift the foot from the ground. Then move the knee back and allow the foot to slowly set on the floor again. Again: use the knee as the impulse for the motion.
Notice what the Achilles is doing there. When you set the foot down, you're loading it up, and when you (gently) push the knee forward, the Achilles goes into action and supports the motion.
Do this for a while. Maybe alternating 20 reps per side and then simply left/right left/right for a while. At this point, you haven't really used the hamstrings (much). But the next thing to do is continue the motion until the foot does peel itself completely up from the floor and get "lifted" (passively).
Notice what happens at that moment - the hammies enter the game! Your knee travels a bit further through the motion and your foot moves forward seemingly all by itself, passively.
to repeat this exercise, you'll have to intentionally set the foot down behind you, to it's original position. Do this for a while on one side then the other and then alternating....
Try to become very conscious of what the Achilles and hamstrings are doing here.
And next time you run, try to integrate that feeling into your form.
The result should be minimal lift. Or, maybe "optimal lift" is better. You'll engage just engough for your given tempo.
When you want to run faster, you'll simply open this action up further while maintaining (roughly) the same turnover rate.
ok.... that got long and maybe confusing... I was kind of sorting it out in my own mind at the same time.
It's something that works for me and also something I'd like to be able to describe accurately and effectively. Maybe some of you noticed that I make a big deal about turnover rate, lol, well, this could be a method to apply to help acheive that goal.
I'd be interested in reactions. Not only to the idea but to the description. TIA:
Verbatim:
yeah, this one aspect of "good form" that isn't so easy to adapt. It IS very easy to read a ton of articles and posts from people admonishing you to "engage the hamstrings" "don't lift the knees", etc., and fool yourself into thinking that that's what you're doing. But you aren't.
So, Masklin: HOW do you engage the hamstrings?
For me, the first step in the process is to wiki hamstring and see what exactly is being discussed, look at anatomical images and think about how all this stuff works.
It's easier for me to envision the hamstrings as giant tendons that get extended and released (just like the Achilles tendons). So, the "lifting" phase follows a figurative "stretching out" phase in the running cycle (but never really extend the legs to max length, don't really stretch them out). When you extend the leg, you load up the hamstrings, and then you release the stored-up power and allow the big hamstrings to contract and pull the foot up from the ground toward the butt.
So this is kind of a passive approach to the idea, and more of a visualization than a technique. I can't figure out how to actively "engage the hamstrings" either, lol.
What you could try is something I wrote about a while ago, it just occurred to me during a run. Try this standing in place, with the feet about shoulder-width apart and the knees comfortably bent/loose (not extended or locked) and take one small step forward. The leg to the rear will be slightly stretched, you'll feel the tension in the Achilles (mostly) and hamstrings (somewhat).
Now push that extended knee slowly forward, allow the foot to kind of be "peeled" from the floor - first the heel travels upward then the rest of the foot follows the motion - but stop when toes are still on the floor. don't lift the foot from the ground. Then move the knee back and allow the foot to slowly set on the floor again. Again: use the knee as the impulse for the motion.
Notice what the Achilles is doing there. When you set the foot down, you're loading it up, and when you (gently) push the knee forward, the Achilles goes into action and supports the motion.
Do this for a while. Maybe alternating 20 reps per side and then simply left/right left/right for a while. At this point, you haven't really used the hamstrings (much). But the next thing to do is continue the motion until the foot does peel itself completely up from the floor and get "lifted" (passively).
Notice what happens at that moment - the hammies enter the game! Your knee travels a bit further through the motion and your foot moves forward seemingly all by itself, passively.
to repeat this exercise, you'll have to intentionally set the foot down behind you, to it's original position. Do this for a while on one side then the other and then alternating....
Try to become very conscious of what the Achilles and hamstrings are doing here.
And next time you run, try to integrate that feeling into your form.
The result should be minimal lift. Or, maybe "optimal lift" is better. You'll engage just engough for your given tempo.
When you want to run faster, you'll simply open this action up further while maintaining (roughly) the same turnover rate.
ok.... that got long and maybe confusing... I was kind of sorting it out in my own mind at the same time.
)
