Whenever my running form feels off, I try to focus on running in its simplest form. In my view, running is essentially hip extension.

The only way to move forward in running is by applying force to the ground. Therefore, the body needs to apply a force vector directed down and back. This comes from hip extension.

Hip extension is simply the thigh bone moving backwards. After your leg cycles forward, you direct the thigh bone down and back. That’s the main running motion.

Everything else - posture, foot landing, etc. - are all things that either follow hip extension or allow hip extension to take place.

For example, if you are bent over at the waist, it’s going to be hard to allow your thigh to come forward and then travel down and generate force. Improving your posture in this case is a means to an end: it allows your thigh to travel forward properly, which then allows you to rotate it back and generate force.

Yesterday’s run was probably the best of the year. It was one of those days when all the factors lined up. The park was empty after a rain, and it was a perfect 70 degrees.

My running felt smooth and free. Have to enjoy days like that!

Absolutely, here.

Articles here and here.

From this paper:

“It is commonly observed that running animals retract their limbs just prior to ground contact, moving each foot rearward towards the ground.”

I used to think when the foot cycled through in running, you could wait for it to naturally fall. I no longer believe this is true. What you see in overstriding is the lower leg gets far in front of the body and never retracts.

I’ve been focusing more on swing-leg retraction this week in my running.

It’s explained here by Olympian Chari Hawkins.

I subscribe to The Pump newsletter by Arnold Schwarzenegger. There is also a paid app which I do not subscribe to.

As far as a free newsletter, it delivers some pretty good information. It stays away from extreme diets and focuses on building sustainable routines.

I recommend it.

I turned 53 last week. I am still holding up pretty good physically, knock on wood. I am still doing distance running, sprinting, playing ultimate frisbee, and playing competitive soccer.

I had plantar fasciitis for a few months last year (which really sucked), but I’m back to full capabilities.

I really enjoy all the physical activity and hope to continue for many more years.

We’ll be there!

There have been a number of studies that show it’s important to keep cool when you sleep. The evolutionary logic here is pretty. If you slept outside at night, as humans did for millions of years, you would notice the temperature naturally drops during the nighttime hours.

There are many new products that can help recreate this, like cooling beds, etc. The easiest approach is simply to lower the thermostat at night a few degrees. Most people have programmable thermostats, and so this can be set very easily.

Had fun at the Chalk Walk in Greensboro!