Lawlaw run!

Pointers for Lawlaw's run
- Stand/run tall and stretched out just like swimming
- Neutral spine position
- Shoulder back and down
- No arching of back
- Keep TA (Transverse Abdominis) activated, imagine pulling the inverted triangle below naval up and inwards into the body. It is Different from sucking in the stomach.
- Swing the elbows back and front like a pendulum, NOT right to left.....
- Keep elbow close to body and not flared out. Remember the action of legs and arms are coordinated naturally by your psychomotor mechanism in the body.
- When running, think about bringing heels up to beside the opposite knee and leaving the foot behind instead of striking in front
- lean forward from the ankle, keeping the body from ankle to head long and in neutral alignment
- maintain 90 cadence (google a metronome to listen how is the beat like)
- to check and maintain a neutral posture, place a stick/pole behind your back. Longer than head to thigh length..
The stick/pole should touch 3 places. Head, middle back (scapula slightly retracted) and hip bone. There Should be 2 slight arches - between neck and he stick, also between lower back and the stick. The arch should be Just enough for a palm to go thru flat, anything more is arching/hyper extending and no good for spinal health.
note: you're suppose to maintain this posture in EvERYTHING you do in Everyday life. :)


At this moment, u have to swing back more. Think more about the back muscles and not the front. It may seem counter-intuitive when u're trying so hard to think abt going in front... But the back muscles are the ones that are keeping your posture right and thus allows u to maintain a good and efficient running form.

Exercise to do to help with posture correction

1)Scapula(Shoulder Blades) Retraction - Prone down with hands by your hips side. Let the shoulder drop to the floor. Breathe in, and then do the following while breathing out thru the motion..
- think about keeping body long from head to toes, TA activated..
- imagine I put a finger at the middle back, spinal area
- squeeze my finger with your shoulder blades

The above exercise helps you to learn how to activate the shoulder stabilizer muscles and thus keep your shoulder in correct alignment when you activate it during workouts

2) Bridges
- prone, resting on elbow and forearm which are at chest level
- legs closed for more stability training, opened hip width for easier stability
- get the hip and tummy off the floor whole resting on elbow and forearms and toes
- AT ALL TIMES, maintain neutral spine, no rounding of back
- Gently suck in stomach (the gravity is pulling your intestines down towards the floor) to hold the intestine up and in your guts
- hold 30secs and rest 30secs. Do every alternate days if possible.

As for the pointers for run, do them in 50m short runs focusing on one point only at each time, repeat as per drills in swim.:)

Let me know if got question!

Cheers
KK



Cheers,
KK