THE SKILL OF RUNNING
Month of Mechanics
"The Skill of Running" Form Makeover is really the easy part.
The hard part is engraining the new mechanics as a motor-skill on a subconscious level. This requires a consistent application of the proper movement patterns over a long enough timeline to strengthen the neuromuscular pathways and cement the patterns as your new baseline. This is why I have developed the one month "form specific" training protocol, outlined below.
MONTH OF MECHANICS
The first week after your Run Form Analysis and Makeover consists of short focused intervals focusing on The Skill of Running's 4 critical components - head position, posture, arm swing and foot contact
Week 3 is all about increasing sustainable load by lengthening focused intervals within a range that realistically allows the athlete to maintain proper mechanics without form breakdown
The second phase adds uses the same short interval protocol adding in greater dynamic ranges of motion. Here we strengthen "A - Position" at toe-off and work to open the hip angle
Finally, it's time to put it all together into single continuous run efforts of optimal mechanical output. The runs introduce variance of speed rather than variance of focus.