I hope you’ve found the information in this book helpful and now possess some practical knowledge and skills you can use to help improve your running. There are no easy answers to resolving injuries or improving performance, but with patient application of effort and techniques such as drills and strength training your body and mind can adapt to better movement patterns.
If you haven’t already done so please watch the videos on the resources page. They really help to further explain the concepts covered in this book.
I discussed at the beginning of this book that running form drills are only one of many training techniques you can use to improve your running. I would urge you, if you haven’t already, to get into some regular strength training. This doesn’t need to be complex or involve visits to the gym. In fact you’re likely to have as much success using simple exercises as these better model or relate to running more closely than the complex inventions of some trainers. In many cases in life, including strength training for running, the old stuff is better than the new stuff.
Initially and on a long term basis strength training can be done using only your body weight. Over time you may progress to using light barbells, a medicine ball, kettle bells and dumbbells. These can usually be found second hand for sale online and are reasonably inexpensive. They also have the advantage of being completely portable so you can throw them in the car and take them to wherever you launch your runs from. For more information about strength training for running you can read my first book Running Technique or visit my blog for related articles.
The running form drills discussed in this book are a great way to practice better running movement patterns, but just like in running it’s difficult to do them well unless you have a base level of strength in your body. Again you don’t need to be bulging with muscle but you do need to work on hip strength and stability in particular.
If you look at it from another perspective, strength training is the foundation of a rough running canvas, the form drills then get painted over the top to add the base layer. Your running coach can and should be involved in all of these measures as they sketch out and help you train towards the type of athlete you want to become. Unlike this painting analogy you can work on strength, running and form at the same time, they all go hand-in-hand. The skilful coach will help you plan and schedule these elements into a long term recipe for success.
Always remember not get frustrated or disappointed if you can’t execute running technique or these drills as well or as quickly as you’d like. Some of the drills are easier to pick up than others and you’ll definitely be able to do these drills with more skill and speed once you’ve built a stronger body.
Your progression as a runner should be patient and kind to your body. You can’t expect to take up running in midlife (as I did) and immediate start punching out marathons. Worthwhile projects take a long time - how long did it take you to get educated or succeed in your chosen profession? Most likely at least 10 years on both counts.
Running should be thought of in exactly the same way - whatever age you took up the sport it will take 10 years or more to maximize your potential. Short cuts, over training, over reaching your progression will lead to continued injury and a lot of miserable time doing rehab in swimming pools. Choose one achievable goal each year and train slowly and patiently towards that.
Take your time and enjoy your running, there’s really no hurry is there?
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