How High To Pull The Foot Up In Running?

HOW HIGH TO PULL THE FOOT UP IN RUNNING?

To know the answer to this question, one has to understand the purpose of the "pull" in running.

In the Pose Method of Running, the pull is the last element of the technique that allows for the most efficient transition from one foot to the other. That's the purpose, now let's elaborate.

Running is nothing but "change of support". If all we need to do is change our support, then the ultimate goal is to do that action with the least possible effort. Actively working just one group of muscles - the hamstrings - fits the purpose. So to run is to pull your feet up with hamstrings, while leaning forward. What for? To change support to continue to move forward.

So how high and how intense is the pull? It should only be high enough and strong enough to break contact with the ground. Due to inertia the foot will naturally come up higher, if you're running at a higher speed. And it will travel lower at a slower pace.

You will notice that putting less intentional effort into pulling your feet up will help you do it correctly, by utilizing the hamstrings only. You will also notice that such an important thing as high cadence is easier to achieve, if you don't pull your feet all the way up.

The general rule is - you're better off "under-doing" it, than "over-doing" it. If you pull too high and too hard you will waste energy and will tire your hamstrings. The exaggerated motion of the pull, demonstrated in the running drills, is strictly for learning purposes, to help your body learn better patterns of movement required for running.

Article by Dr. Nicholas Romanov
Composed by L. Romanov