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LEAVENWORTH

Join our triathlon club for race reports, events, and top tips on running form. Get discounts, products, and coaching. Attend our exciting local events!

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LEAVENWORTH

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  1. LEAVENWORTH TRIATHLON CLUB This is the place!!

  2. 1. Newcomers? 2. Membership cards / T-shirts – see Bob - $30 13 month membership and T-Shirt - $15 Re-up membership - $15 T-shirt - $40 X-TERRA TRI Bags Membership gets you a bunch of discounts from a variety of local sports stores (too many to list). Check the club website for details! -$25 Hydration/Nutrient Products—see George 3. Race Reports Des Moines TRI Katzenberger TRI Olathe Women’s Sprint IRONMAN Wisconsin IRONMAN Cedar Point 4. Tonight’s Topics: Running Form 101

  3. Podium Finishers • Katzenberger—Mike Garven • Newest Full IRONMAN Finisher • Jolene Hodge—Cedar Point

  4. Upcoming Local Events • SAT Sep 19 8:00am BUFFALO BIILL DAYS BIKE RIDE Leavenworth 25/62/100 miles • SUN Sep 20 9:00am BUFFALO BILL CYCLOCROSS Leavenworth Havens Park • SAT Sep 26 7:00am REDMAN TRI Oklahoma City Half/Full and Aquabike • SAT Sep 26 Wave Start KC TOUR DE BBQ Overland Park, KS 20/35/62 miles • SUN Sep 27 7:30am LEGENDS AD ASTRA TRI Lawrence, KS Half/OLY/Sprint • SAT Oct 3 8:00am STB/CAC HALF MARATHON,10K/5K Ft. Leavenworth, KS • SUN Oct 4 7:00am BORDER WARS TRI Alton, IL Half • SUN Oct 4 8:30am OCTOGINTA Bike Ride Lawrence, KS 45/80 miles • SAT Oct 17 7:05am KC MARATHON Kansas City MO Full/Half/ 5K • SUN Oct 27 8:00am HUSTLE FOR HUNGER 5K Leavenworth, KS • SUN Nov 1 8:00am KANSAS HALF MARATHON/5K Lawrence, KS • THU Nov 26 8:00am TURKEY TROT 5K Parkville, MO • SAT Dec 6 10:00am RUDOLF RED NOSE RUN Leavenworth, KS 7.2M • SAT Dec 13 9:00 am JINGLE BELL UNDERGROUND 5K Lenexa, KS

  5. Running Form 101

  6. Why this running style? • Minimize the chances of injuries. • Optimize muscle use. • Use a cadence congruent with cycling. • Invented 60+ years ago and perfected by the Kenyan’s in the 1960s.

  7. Key Components • Posture • Stride Length • Cadence • Arm Swing

  8. Posture • Most important aspect of running. • Open/ Relaxed shoulders. • Erect spine. • Eyes looking 30-40 ft forward. • Slight forward lean of about 5%. • Center of balance is over feet.

  9. Stride Length • Shorter than you think. • Raise the knees slightly. • Land on balls of feet or mid-foot. • Too long leads to heel strike. • Heal strike does three bad things. • Brakes the forward momentum of the stride causing you to slow down. • Leaves the foot on the ground longer which also causes you to slow down. • Causes extreme shock to all bones and joints in the legs, hips, back, and shoulders.

  10. Cadence • Goal for optimum performance is 180 steps/minute. • George likes 90 steps on either foot for one minute (90 Left or 90 Right). • Bob likes 30 steps (on both feet) steps for 10 seconds (180 steps/60 seconds=30steps/min). • If under that pace—lift heels and pick up pace. • If over that pace—drop knee lift and lengthen stride slightly.

  11. Arm Swing • Neutral arm bend—90% or less. • Relaxed hands. • Swing matches legs and acts as a counterbalance. • No crossing or excessive rotating. • Shoulders open and relaxed.

  12. Review Key Points • Run upright with slight lean. • Higher turnover rate (180spm). • Foot strike underneath hips. • Shorter stride to avoid heel strikes. • Relaxed arm swing.

  13. Practice Techniques • Running in place. (Warm up. Feet land under hips) • Barefoot on grass. (Avoid heel strikes.) • Timer or metronome for cadence. • Run tall with a slight forward lean. (“Controlled fall.”) • Have someone watch or video you run.

  14. Final Thoughts • Running is only unsupported event. • Running uses eccentric (lengthen) vs. concentric (shorten) muscles. • Good form=Good performance. • Good form helps you off the bike or in open running events. • Good form runner’s make running look relaxed, smooth, fluid, and effortless.

  15. And that’s why they’re so darn fast! Kenyan Men own 18 of the 28 recognize Track and Road Racing World Records.

  16. Who do I ask about…?

  17. Next September Meetings All Day 8AM-8PM – Digital Stride Analysis(DSA) Evaluation. • 6106 NW Barry Road, KCMO (across from Zona Rosa). • Get on the DSA treadmill for a “run stride analysis.” • 10+ % Discount night for Club Members! • Bring your current running shoes with socks. THU 17 SEP 4:30-6:00—Running Practice • Gruber Gym Track—Ft. Leavenworth • Bring running shoes with socks and a towel

  18. Running Well Store 6106 NW Barry Rd (Next to Hobby Lobby) www.therunningwellstoreom 816.741.8800 Daily 8AM-8PM Zona Rosa

  19. Membership/T-Shirts/TRI Bags—See Bob Individual Coaching—See Bob Decals / Hydration Products—See George Door Prizes THU 17 SEP 4:30-6:00 PM at Running Track at Gruber Gym Ft. Leavenworth—Bring running shoes and socks October meeting -- Bike Fit by Santa Fe Bike Shop at Baan Thai—THU 22 OCT at 6:00PM. Best raffle prize of the year—Indoor Bike Trainer worth $300.00 What are your questions? See you Thursday at Gruber Gym!

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