The Lost Art of Running

1. Rediscovering our natural elasticity: The lost art of running

Running was not about the 'no guts, no glory' approach that I'd imagined it was when I first started out in the sport. It was a whole-body movement skill.

Natural movement redefined. The author's journey reveals that efficient running is not about brute force or pushing through pain, but about tapping into our body's innate ability to move elastically. This concept challenges conventional wisdom about running technique and training.

Lessons from elite runners. Through observations of runners in places like Bekoji, Ethiopia, and Iten, Kenya, the author discovered that the most efficient runners move with a fluid, elastic motion. They don't just run with their legs; they engage their entire body in a synergistic movement that maximizes energy efficiency.

Evolutionary perspective. The book argues that humans evolved to be efficient long-distance runners, using elasticity in our fascia to conserve energy. This natural ability has been largely forgotten in modern societies but can be rediscovered and cultivated through proper training and awareness.

2. The fascial system: Our body's elastic powerhouse

Fascia is the fabric that holds us together.

Understanding fascia. The fascia is a connective tissue network that runs throughout our body, providing structure, support, and elasticity. It plays a crucial role in efficient movement but has been largely overlooked in traditional biomechanics.

Tensegrity model. The author introduces the concept of tensegrity, where our bones float in a sea of tension created by the fascial system. This model challenges the traditional view of the skeleton as a rigid support structure.

Elastic energy storage. The fascial system acts like a series of elastic bands, storing and releasing energy with each stride. By optimizing our movement to take advantage of this system, runners can significantly improve their efficiency and performance.

3. Negative nurture: How modern lifestyles affect our movement

If we live a life that lacks dynamic movement and we are also running from a rule book that encourages us to be less dynamic when we run in order to protect us, is it any wonder, then, that so many of us are being sucked to the ground when we run?

Sedentary lifestyles impact. Modern lifestyles, characterized by prolonged sitting and limited physical activity, have a profound negative effect on our natural movement patterns. This "negative nurture" leads to poor posture, reduced flexibility, and inefficient running form.

Disconnection from natural movement. As societies have become more urbanized and technology-dependent, we've lost touch with the natural, dynamic movements our bodies are designed for. This disconnection manifests in running as stiff, inefficient gaits that waste energy and increase injury risk.

Reversing the trend. The author argues that by consciously reintroducing dynamic movement into our daily lives and running practice, we can begin to undo the negative effects of modern lifestyles and rediscover our natural, elastic running form.

4. The importance of dynamic movement and vertical oscillation

We should see height in our stride as a beautiful thing – a gift and a skill that allows us to move dynamically.

Rethinking bounce. Contrary to popular belief, a certain amount of vertical oscillation (bounce) in running is beneficial. It allows for better leg turnover, increased stride length, and more efficient use of the body's elastic energy.

Impact and energy return. While many runners fear impact, the author argues that controlled impact is necessary for optimal energy return. The key is learning to use this impact to load the fascial system and create elastic recoil.

Finding the right balance. The goal is not to maximize vertical oscillation but to find the optimal amount that allows for efficient movement without wasting energy. This balance varies for each runner and can be improved through practice and awareness.

5. Cadence and stride length: Finding the right balance

I believe – from working with and analysing more than 3000 runners and indigenous people – that the reason is linked to our fascial system. Our optimum cadence is somewhere between 175 and 185 steps per minute because this is the frequency at which our species moves when we want to join in with the creation, store and release of elastic energy.

Optimal cadence range. The author suggests that a cadence of 175-185 steps per minute is ideal for most runners, as it aligns with the natural frequency of our fascial system.

Cadence and stride length relationship. Increasing cadence doesn't necessarily mean shortening stride length. By focusing on proper form and using the body's elasticity, runners can maintain or even increase stride length while running at a higher cadence.

Practical application. Using a metronome to practice running at the optimal cadence can help runners internalize this rhythm. However, the author cautions against focusing solely on cadence at the expense of overall form and dynamic movement.

6. Posture and head position: The key to efficient running

When the human head is up and the eyeline is on the horizon, it weighs 12lb. This actually shocked me when I started my research into the weight distribution of the body. Imagine my horror, then, when I realised that, for every inch your head tilts forwards and down, you add an extra 10lb to the weight on your spine.

The importance of head position. Proper head position, with eyes focused on the horizon, not only improves overall posture but also significantly reduces the strain on the neck and spine.

Posture and elastic energy. Running tall, with a slight forward lean from the ankles (not the waist), allows for optimal engagement of the fascial system and better energy conservation.

Daily habits impact. The author emphasizes that our running posture is an extension of our everyday posture. Improving posture in daily life can lead to better running form.

7. The power of the mind in running performance

If you can focus on your movement as you run – considering every part of your body and how it is functioning and running through a checklist for your gait ('How is my foot landing?', 'What are my arms doing?' etc) – that keeps you very much in the moment and in touch with your body.

Mental checklists. Developing a mental checklist for running form can help maintain focus and improve technique, especially during long or challenging runs.

Positive self-talk. The author emphasizes the importance of positive self-talk in improving running performance and reducing perceived effort.

Visualization techniques. Imagining oneself running with perfect form can actually lead to improvements in real-world performance, as the brain activates the same areas used in actual movement.

8. Breathing techniques for better running

Breathing should feel smooth and relaxed. It should not feel particularly effortful nor be the thing that stops us completing high-intensity exercise efforts. The abdomen and chest should move in synchrony.

Relaxed breathing. The author emphasizes the importance of maintaining relaxed, efficient breathing even as running intensity increases.

Mouth breathing for intensity. While nose breathing is beneficial at rest, mouth breathing becomes necessary during higher-intensity running to allow for sufficient airflow.

Breathing and posture. Good running posture, with an open chest, facilitates deeper, more efficient breathing during exertion.

9. The role of arms in efficient running

Our arms are vital in creating balance and symmetry in our movement and yet having wayward arms that move randomly (usually without their owners even being conscious of what they are doing) is one of the most common traits that I see in runners.

Arms drive legs. The author explains that arm movement actually leads leg movement, making proper arm technique crucial for efficient running.

Balance and symmetry. Proper arm movement helps maintain overall balance and symmetry in running form, reducing energy waste and improving efficiency.

Practical tips. The author suggests focusing on driving arms back (rather than forward) and keeping them relaxed to improve overall running form.

10. Practical steps to improve your running form

Your movement is like your fingerprint. While it follows a set of well-defined principles that are common to our species, it is nevertheless unique to you.

Individualized approach. While there are general principles of good running form, each runner needs to find their own optimal movement patterns based on their unique physiology and biomechanics.

Gradual changes. Improving running form should be a gradual process to allow the body and brain to adapt to new movement patterns without increasing injury risk.

Consistent practice. The author emphasizes that improving running form requires consistent practice and mindfulness, both during runs and in everyday life.

Last updated: August 8, 2024