I thought I'd jot down and share with you some of the main points I received from Malcolm Balk during a private lesson focused on running. Malcolm is an AT teacher who specializes in running and exercise. I'm pretty new to running, myself (I'm just about to begin Week 10 of a 13-week beginner's program - hurray!), so the pointers were very timely and welcome. Here they are:
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| Malcolm Balk, center |
- Cadence, cadence, cadence! Run a bit faster, to a count of 3, with the beat falling on the up-kick of the heel, not when the foot lands down on the ground.
- There is a bouncing up off of the ground as the reflex brings the foot up, not a pushing off of the ground. Thinking differently about this can make a huge difference, and everything lightens up.
- Think of lifting the feet up off of the ground quickly, as if you were running on very hot sand.
- Make "circles" with your feet. (This makes me think of PigPen from Charlie Brown...)
- Of course, the legs don't ever straighten as they do in walking; they always remain with the knees and ankles and hip joints free.
- Knees aim forward, leading.
- The foot touches the ground pretty much flat - neither heel nor ball of the foot lands first.
- Blink and look out in front of you as you run. See where you're going!
- Arms are not held tightly (no fists), at a slight angle to the body, with the elbows bent slightly out away from the body; hands slightly in towards the midline. More ease in the arms and upper chest. Less work!
- Coordinate the breathing with your steps, to a count of IN-2-3; OUT-2; IN-2-3; OUT-2.
Of course, these tips will be most helpful when combined with the general, basic foundation provided by the Alexander Technique, which helps to coordinate the whole body-mind into a forward and up direction, for fluid, easy movement.
Malcolm has a great book in print, called Master the Art of Running, which teaches running from an Alexander Technique perspective.
If you're a runner, I'd love to hear whether you find these tips helpful. Happy running!
