By Geoff Cater

The last few years has seen an influx of running techniques, the most popular of these are ‘Chi Running’ and ‘Pose Running’, both promising improved performance and most tantalizing of all an injury free future. They have documented these ‘revolutions’ in books, DVD’s and now even have their own trainers to help re-teach you to run. Too good to be true? Afraid so! Not that they don’t have some very valid points, but the idea you can have a one size fits all system is wish full at best and completely nonsensical at worst. You simply can’t re-invent a natural process we have been doing since the Wooly Mammoth gave us the evil eye! Forcing a person to change the natural kinetic chain of their lower limbs I believe will increase the risk of injuries in the long term. The irony of course is that technique has been badly neglected in the fitness community and is extremely important to the Soft Sands way of training.

The truth is that technique, defined ultimately as efficiency of movement, has always had an enormous bearing on the success of elite runners and can also be hugely advantageous to the every day runner in terms of performance and injury prevention. The subject, however, is unquestionably clouded in confusion and ambiguity. Indeed, it is an area of such controversy and contradiction that most personal trainers stay away from it completely.

The biggest area of risk is normally associated with foot placement and where I believe the Chi and Pose running systems are most flawed. I have purposely stayed away from this area and urge you not to think about foot placement at all when you run. I concede some people may think differently and site scientific theories as evidence, but in reality there are hundreds of theories and studies out there, all which contradict one another. For example, you may be interested to know that although scientifically speaking mid-foot or ball of foot landing is considered the most efficient, over 70% of elite runners land heel first. (Exponents of ball of foot landing love to use legend Haile Gebrselassie as there poster boy when in fact he actually lands heel first; at faster paces we all change our foot position forward, which is why film analysis may show the opposite).

The Solution

I have written this article to try and cut through all the controversies and give you practical advice to help improve your natural style. I have compiled a list of common denominators which can help all runners. Unfortunately, although crucially these cannot be set rules, but principles which will help you find the right path. The more you begin to understand these principles, the more you will gain a sense, a ‘feel’ of what is right for you. It does take extreme concentration, but ironically, also extreme relaxation at the same time. Trying to marry the two is perhaps a lifelong undertaking, but one that will see improved performance, less injuries and more enjoyment.

PHASE 1

Look straight ahead at all times – visualize a glass balancing on the top of your head.

Try to feel an even balance between the left and right side of your body.

Keep your mouth and face relaxed – smiling is good little trick to help this!

Keep your shoulders relaxed – down and back.

Keep an upright posture – do not bend over.

Bend your arms at 90 degrees and move them straight up and down and not across the body.

Move your arms from shoulder to hip.

Keep your hands loose – do not make a fist.

Try and put the effort into moving the arms back and let them come forward naturally – arm movement should be gentle and not excessive, contrary to popular belief.

When you are comfortable with this you can move to the more advanced theories of phase 2.

PHASE 2

In the same way you visualized a glass balancing on the top of your head in phase one, now visualize balancing a glass in the middle of your pelvis. You want to try and keep your pelvis as flat as possible on not ‘rocking’ or ‘dropping’ from side to side.

Gently push your hips forward and also up (making yourself as ‘tall’ as possible)

The gentle forward push of the hips will help you create a slight lean forward (this should be at the hip and not in the back).

The forward hips and subsequent lean should not be excessive, but will help facilitate the next principle – trying to strike your foot underneath your centre of gravity or even slightly behind it, so that you are propelling yourself forward. Over striding is the opposite of this, where you are actually breaking yourself and then starting the forward motion over again.

Most people benefit from shortening their stride to help achieve this.  (Yes, some people do over compensate and stride too short and become less efficient). This is a very complex issue so I would suggest trying to concentrate on the principle of striking underneath you; you may then feel that shortening your stride a little will help you achieve this. You can normally tell when you are over striding because you feel ‘uneven’ and your pelvis drops or rocks from side to side. Remember your foot strike should be underneath you or as near as possible and not way out in front of you.  When you increase pace you will naturally increase your stride length and this is normal adaptation, just try not to excessively over stride.

Try to keep your foot flat as it cycles underneath you, not dropping your toes.

Quicken your cadence – turn your legs as quick as you can without feeling you are ‘out of rhythm.’ The important thing is to try and keep minimum contact with the ground, running as ‘light’ as you can.  Pretend your feet are on hot coals!

Bend your knee fully by lifting the heels of your trail leg (towards your backside). This is almost impossible to do at a slow speed and is dictated by what speed you are running to some extent, but keep in your mind that a fully bent knee of your trail leg is more efficient than a partially bent knee.

Can I turn my legs too quickly?

Most runners will benefit from quickening their cadence, but yes, it is possible to overdo it. If you have quickened your cadence too much you will feel unbalanced and a lack of power, experiment by slowing it down a little bit and find the right ‘gear’ between power and speed of your leg cycle. (The under striding or ‘chopping’ I mentioned a moment ago normally comes from trying to achieve too fast a cadence).

When increasing your cadence and trying to keep your pelvis balanced at the same time, you might feel you ‘sink’ down a little; remember to stretch your hips up so you ‘stand tall’ and give your legs room to work.

Find a RHYTHM. This is most important thing of all when it comes to cadence, try to keep this rhythm consistent through your whole run and feel you are ‘threading through’ each leg evenly on both sides of your body.

RELAX YOUR WHOLE BODY!

To begin with, focus on one or two things each time you go for a run and then slowly add more to your checklist. Pretend to throw and imaginary blanket of relaxation over your body so the technique is within a relaxed state. In other words, don’t over force or over think the points to the detriment of relaxation.  Running should feel smooth, natural and rhythmic. If you feel uncomfortable just tone down the element that is causing discomfort and eventually you will find your style. You will, in time, become more efficient and therefore faster but most importantly, you yourself will know why.

Happy Running!

Got a question? Geoff always welcomes questions and comments:

geoff@softsands.co.uk

Want to Geoff Cater or one of his team to personally train you?

Please see the prices and venues page.

For Online Training, please click on the online training page.

Or feel free to contact us on though the contacts form on the contacts page.

Coming Soon:

Soft Sands Cardiovascular System

Audio Presentation

Although clients numbers continue to steadily increase, I am aware of the current economic climate and want to continue to provide the best value for money possible through these tougher times.  

Training and Research investment continues to increase, providing the best and most up to date information to our clients.

I am commited to providing realistic and affordable prices to our clients in our all areas of the business.

Train Hard!
Geoff  
General Manager

NEW YEAR : NEW YOU

With Geoff Cater

*Cardiovascular Training and Weight Loss
*Resistance Training & Injury Prevention (including two key
exercises per body part)
*Core Stability & Flexibility
*Nutrition

LEARN the most effective cardiovascular training systems and how they can help you lose weight

DISCOVER the truth about resistance training and avoid injury with the Soft Sands technique master class

BECOME your own personal trainer by learning how to write your own training programs

DUMP fad diets with our no nonsense guide to healthy eating

WHEN AND WHERE?
LAKE DISTRICT:
Dance Studio, Staveley
15th January
Day: 2-4pm
Evening: 7-9pm

Tickets: £19.99
(Places are limited to ensure personal tuition with each attendee)

BOOK ONLINE NOW: www.softsands.co.uk (store)

Enquires: 07545099884 / info@softsands.co.uk

As 2009 draws to a close, Soft Sands completes its first nine months in operation. I would like to say a big thank you to the Soft Sands team and the many other people who have helped me over the course of the last year. Most of all however, I wish to thank YOU, my clients for your continued support and loyalty.

Expansion to Leeds

We have many exciting developments ahead in 2010. The biggest of these will see us relocate to Leeds next summer. This will provide an opportunity for us to grow and reach a much greater number of people. We are currently scouting locations for a new private studio in the Leeds area. We will continue to train clients in the Lake District and the surrounding areas.

Website

2010 will also see the 2nd evolution of the website. This will see improvements in the online training service; giving users their own login pages, where they can more easily track their progress and access video guides. It will make online training more interactive and I believe more effective than ever before.

Martial Arts

We will be opening our first martial arts club; the Leeds Ju-Jitsu Club next summer, in association with the Lakeland Ju-Jitsu Academy and the World Ju-Jitsu federation.

Classes

BOXERCISE and other classes will be launched at the new studio in Leeds.

Clothing

In early 2010, we will be launching a new range of workout wear: Cold Steel Gym Clothing.

New Approach to Personal Training

In the same way Soft Sands constantly questions why we do things in the gym and seeks out new techniques from all manor of disciplines from bodybuilding to ballet, we also try and look at personal training in a different way. For whatever reason, if a person cant or doesn’t want to hire a personal trainer, should they be left with their 20 minute gym induction, magazine articles from steroid using Mr. Olympia contestants and misinformation from their ‘expert’ fellow gym users and hope they find the right path? Soft Sands says NO they shouldn’t. That’s why we are proud to present the NEW YEAR: NEW YOU course, a two hour, easy to follow course, detailing all you need to know about training at a beginner level. All at an incredibly low price. Please see the article above for details.

On a quick personal note, after a year off with a neck injury I will be returning to competitive running next year. My winter training has been going very well indeed and I’m ready to return! For those of you keen runners out there, I will be trying some exciting new things in training and will keep a blog detailing my training sessions.

Enjoy your Christmas. (Don’t worry about those extra holiday pounds, we’ll soon sort that out in January!!)

See you in the New Year!

Train Hard
Geoff Cater
Head Trainer

Available from the 1st November, the course includes:
*One to one tuition with a qualified instructor
*All sessions conducted in a large private studio
*Learn the basics of boxing including: hand wrapping, stance, footwork, pad-work, defense and the eight key punches of boxing 
*Learn the different styles and approaches of famous boxers throughout history
*Increase your fitness with modern training methods being used by boxers and MMA fighters.
*Each session is 60 minutes

PLUS:
YOU CHOOSE when you want to start the course and dates and times of the sessions can be arranged around your schedule!

This course is suitable for both men and women and is ideal for complete beginners who want a unique taster in the world of boxing! The course is completely non-contact and suitable for people of all fitness levels.
(The course will be conducted in the Dance Studio, Staveley which is in the heart of the Lake District)

The course can be bought as a unique gift for that special someone and a gift certificate will be sent to their home! (Or why not just treat yourself! You deserve it!)

This course is being offered at exceptional value but places are limited, solve your annual gift dilemma now!

BUY NOW at the Soft Sands STORE  

Laird Hamilton is one ripped surfer!
The man was introduced to the surfing world primarily through his exploits as a big wave pioneer, and, in particular, in Dana Brown’s Step into Liquid. Hamilton, of course, is a well known waterman, and a surfer that all surfers respect and admire. Hamilton has recently penned a book, entitled Force of Nature – Mind, Body, Soul, and, of course, Surfing.

It details a unique training routine any ‘Soft Sander’ should give a try!
Buy online

Soft Sands is delighted to introduce ‘Boxercise’: a non-contact, boxing based exercise system.  Head personal trainer Geoff Cater recently completed an intensive Boxercise instructors course in Manchester and is now working towards becoming an advanced instructor. Geoff  said: “Boxing is an extremely good way of keeping fit and Boxercise achieves this with the added benefit of nobody punching you back!! Soft Sands only chooses the very best organizations to work with and Boxercise is the leading company in their field with great experience and excellent technical standards”.

Soft Sands now offers Boxercise within personal training sessions and is launching Boxerise and KickBoxercise classes in the Lake District and Leeds next year.

(All Soft Sands personal trainers carry a Boxercise instructors ID card and are  on the National register of Boxercise instructors) Please go to: www.boxercise.co.uk for more information .

Credits

Dave Burton -  Content
Paul Johnstone – Logos and concept design
Lisa Stephens & Janet Chapman (Eight in the Middle) – Website concept, design and build
Richard Cater – Cold Steel concept, all t-shirt designs, video master classes
Geoff Cater Snr (Cater Media) – Tortola photo shoot, Cold Steel Boxing T-shirt design
Charlie Cooper -  Tortola photo shoot
Rob Berry (Rob Berry photography) - Studio photo shoot
Kim Pugh -  Studio modeling
Shane O’Flaherty – Cold Steel logo design (Webpage)
Shona Kriss (Action Aid) – Corporate co- coordinator (Soft Sands Charity)
Richard Smith – Ju-Jitsu photo
Alilsa Finlayson – Web Development (content)