(Video) How to STOP dumping power and instantly run faster.

Runners Warm up #3

Chris Shah

Founder, Fitness Coach 

The biggest improvement a runner can make in running faster is DECREASING THE POWER THEY DUMP ON THE GROUND.

This is the biggest trend I see with runners when they first come into our gym.

As a coach not only do I push on the gas pedal to get you stronger, faster, and injury free. I also get your body to release the breaks to ultimate performance.

DUMPING POWER = LESS RUNNING (HORSE) POWER

Terra Nova Fitness Coach Ami Hodge is currently ranked #1 out of 25 + females in this Mori- point hill course.   

Figure 1

 

 I say this not to impress you, BUT to impress upon you the value of having full access to all your power for running. Ami has used these principles and techniques with continual running success. ARE YOU NEXT?

Figure 2

What does dumping power looks like?

Example 1(Figure 3)Knee Hug

Check out Ami’s Stance (bottom leg) on this knee hug. Notice the stance leg is curved or like a wet noodle. She is NOT expressing all her strength and power into the ground. Think water hose that has a leak.

figure 3

Example 2 (Figure 4)- Static Running strides

Check out Ami’s back during static running strides. Notice the back is curved or like a wet noodle. It should be stable to transfer the force generated by the strides. Think shooting a cannon gun from a canoe in a stormy sea.

What does movement WITHOUT dumping power look like?

Example 1(Figure 5) Knee hug

Check out Ami’s Stance (bottom leg) on this knee hug. Notice the stance leg is NOW straight and stiff like a baseball bat.  She is NOW expressing all her strength and power into the ground. Think punching through the wall.

 

Figure 5

Example 2 (Figure 6) Static Running Strides

Check out Ami’s back during static running strides. Notice there is NOW a straight line between her head and toes. The back is straight and stiff. It’s NOW transferring the full complement of force generated by the strides. Think shooting a cannon gun from a secure and stable platform.

Figure 6

Our first exercise teaches your body how to set the platform to generate, optimize and Transfer power. This will allow you to put more force into the ground to propel forward faster and stronger while running. 

POWER GROUNDING SEQUENCE (figure 7)

(Hold position for 30 seconds x1-3 times)

figure 7

    1.     Stand straight with feet shoulder width apart

    2.     Tighten your Ass! ( this sets your pelvis for power)

    3.     Screw your feet into the  ground

    4.     Pull your ribs in

    5.     Tighten your stomach

    6.     Breath in through nose

    7.     Breath out through mouth

    8.     Hold position for 30 seconds x 1-3 times

Now that you have learned how to STOP dumping power let’s put it to use.

PACIFICA’S GREATEST DYNAMIC STRETCH

(Perform 4-5 times)

1.     Knee hug to……

Knee hug

2.     Lunge forward

Lunge Forward

3.     Elbow inside your front groin with back leg straight 

Elbow in step, back leg straight

4.     Straighten out front leg (hamstring stretch)

Straighten out front leg

 5.     Drop down to half kneeling position ( Hip flexor stretch)  

Half kneeling

                                                  

Can You Show Me a Video?

Don’t worry, I got you covered. In the video below, I discuss what dumping power looks like, different strategies to STOP dumping power. What good movement looks like, and Pacifica’s greatest stretch. Here’s the video: