Facing up to duck feet!

Arrival : Early morning sun pushing through the chill as runners make
their way to the start of the Massey Ferguson Easter 5 in Coventry.

I LEARNED something startling at the weekend – I run like a duck!

No, I don’t have flippers at the end of my legs. But I might just as well have.

My feet point outwards, giving my running stride a waddling, tippy-toe sort of action.

My baggy running trousers didn’t help. They made my legs appear even bendier.  I looked like something out of a Disney cartoon.

While this dented my fantasy that I was running quad-to-quad with the elites in my virtual ‘Team Farah,’ it has proved useful.

My ‘style’ was captured on a snippet of video taken by my wife on her mobile phone.

Line-up: Participants - and dog! - wait to register for 
the Easter 5 Race at Coventry's War Memorial Park.

I was taking part in Massey Ferguson’s 5-Mile Easter Race in the War Memorial Park, Coventry.

The buckets of rain the previous evening thankfully held off. Although it was blustery, with a chill in the air, the sun was pushing through and it proved to be a great morning. You soon warm up once you get going!

The course had to be revised at the last minute because travellers had settled on the car park which had originally been part of the course.

With no fuss, the organisers re-routed - it ended up slightly over the 5 miles - and all 272 runners were soon on their way. Response to the event, and the way it was organised, has been fantastic.

KEEPING A STEADY PACE

Ready: Waiting for the off!

This was my first event of its kind and while I may have a ‘duck’ running style, I’m no spring chicken (sorry, couldn’t help it). I wasn’t even sure I’d complete the course. I set out with a ‘survival not speed’ mindset.

Sharing the experience with my good friend, Jill, and other club colleagues, was helpful. Running with others gives you a real boost.

But setting off too quickly can be a costly strategy, paid for by suffering fatigue later in a run. It’s easy to get swept along in the excitement, and try to keep up with those who can sustain the effort.  I resisted the urge to go faster, and kept to my own steady pace.

In the event, I was happy with the result, and thankful simply to have crossed the finishing line!

I especially liked the lovely medal, complete with its two little running Easter eggs in the design.

My technique, however, is a different matter.

The duck approach needs attention!

DEVELOPING GOOD FORM

Keeping warm: Preparing to move!

There is some comfort in the fact that, as Bob Glover points out in The Runner’s Handbook, ‘every runner has his or her own form.’ You only have to watch a parkrun to realise there are as many different ways of running as there are runners. There’s even a wide range of styles among the elite.

But form is important because, among other things, it can make better use of energy, improve performance and alleviate or prevent injury.

In my case, even just making it look a bit more elegant would be an improvement. I've found inspiration in this short video analysing Kenyan Moses Mosop’s running technique and video clips of top women’s running technique in the Boston Marathon 2013. 

I had cause to visit a physio last year, and he said to ensure my feet were pointing forward, so that my body was ‘aligned.’

But here’s the rub. I thought my running form was better. I know in the past my left foot has tended to point outwards. But despite what I believed, I didn’t realise how much both feet twisted out when I ran.

My wife’s video has provided a more objective look at my running.

PLANNING NEXT STEPS

So - next steps? 

Final words. A quick review of 
details before the start.

Three key ones:

      STEP ONE:

      Try to run with feet pointing forwards!

      I've already put this into action. Last night I went on a delightful Easter Monday run (followed by Easter egg hunt) with RaceFit organisers Angela and David McKay and members of Massey Ferguson Runners. Big thanks, Angela and David!

I consciously thought about where to place my feet, and used road markings etc to help.

It felt awkward, but I need to persevere.

STEP TWO:

     To continue – and improve – overall strength training.

Weakness in one part of the body can have a detrimental effect on another, so general strength training to ensure all parts are working together benefits overall performance

Apart from my usual ‘regime,’ I’ve started taking part in The Running Bug’s challenges. I recently completed a 30-day Squat Challenge and am currently part-way through a 30-day Abs Challenge. I don’t know exactly what it’s doing at the moment, but it doesn’t half hurt – so must be good!

I’m also considering Jordan Metzl’s Ironstrength Exercises, which can be found in his book Running Strong. But that’s something that needs to be scheduled in.

Much as I dislike being in front of the lens (I prefer to be behind it!), I’m planning to make more use of video as well.

STEP THREE:

Made it! Me with my friend Jill
sporting our finishing medals!

Running a marathon is not on the horizon yet, but I’ve signed up for the Cannock Chase 10k (August 8) and am looking at the Lichfield 10k (September 11).

I’ll never be as fleet-footed as the stars who whooshed past to complete the Easter 5 in under 30 minutes. In the case of the first two finishers, Alistair Smith and Oliver Paulin, both from Coventry Godiva Harriers, this was with times of 27:36 and 28:40 respectively. Takes your breath away just thinking about it.

But hopefully, especially for the undulating and apparently ‘challenging’ off-road terrain of Cannock Chase, I’ll be more gazelle than duck! Or perhaps mountain goat would be appropriate!

Whatever the animal, I can’t wait to experience Staffordshire's scenic Chase, where I can try out more 'forward surge' than lop-sided waddle!