This was a toastmaster's speech that I gave, probably around 2011. Speech #8 in the Toastmaster's Competent Communicator (CC) program. This speech is about using visual material. I sometimes use examples and analogies about runners, or running, when speaking. I know how hard it is to run, especially as an adult. I've been there. And because I've been there, I'm a great ambassador for the sport. Perhaps the greatest ambassador since without a doubt, I was the poorest runner in my high school. Kids much younger than me could outrun me even on my best days.
So in this speech, rather than give examples, I dive directly into the art, or science, of running. I began by saying that running is one of the sports that isn't actually taught in school. Unlike football, or basketball, or swimming or tennis, running isn't taught. There seems to be no technique. The running coach stands on the side of the track and yells "RUN!!!"
But there is a technique.
And it can be taught.
And it can be learned.
(ps: that foot you see in the photos is mine ;), I had my drawings on the floor taking pictures and couldn't be bothered to re-take them after I saw my foot in them).
Drawing 1. I ask. Why Marathons? There are three sections in that slide where I split running into three categories. Fast 100m to 400m dash. Middle distance running. 1500m to 10,000m. And finally, long distance running. The point of that slide is to illustrate how calm the long distance runner looks, in comparison to the short and middle distance runners. That the effort in running marathons is acceptable to the "lazy" runner.
Drawing 2. In most sports, you need money and equipment. Hockey is expensive since you also need to find a rink. Same goes for skiing. But with running, a good pair of running shoes (also optional) and cheap clothes will do it. No need to go looking for a track, you can step out of your house and start running. When I put up this slide, I had completely shaved my head, so the "HAIR (optional)" got a few laughs.
Drawing 3. Here's where we get serious about running technique. And I present the three techniques, philosophies, that are getting traction in the running world. Chi running emphasises posture, a mid-foot strike and a slight lean forward to take advantage of gravity. Pose running emphasises posture as well, but they also focus on an "S" position where knees are slightly bent. A slight lean forward to take advantage of gravity. And they encourage landing on the balls of the feet. Evolution running also emphasises running economy by focusing on minimising vertical displacement. Don't bounce up and down. Land on the most elastic part of your foot (the front). Land close to your centre of gravity. They're all fairly similar in that they address three key items. Posture. Foot strike. Cadence.
Drawing 4. Posture. Maintain an upright posture with a slight lean forward. Leonardo Da Vinci's quote: Motion is created from the destruction of BALANCE. What this means is that the forward motion will be created automatically by leaning forward. Not by forcefully pushing forward with your legs. Your legs serve to spring off the ground - and we'll see that in a later drawing. By keeping your centre of balance close to where your foot will land, you move naturally.
Drawing 5. Foot Strike. Minimise heel striking. Land on the front of your foot, or the middle. Sprinters run on their toes. Most adults tend to run on their heels. Most of this due to the type of shoes. Try to run without shoes, barefoot. And you'll find it impossible to heel strike. The shoes you run will either aid in avoiding heel striking or encourage it. Heel striking as illustrated has a braking effect. While landing near the front of the foot encourages elastic motion which returns energy from the Achilles. You also land closer to your centre of gravity if you land near the front of your foot, or the middle.
Drawing 6. Cadence. The number of steps you take per minute. Most elite, professional, distance runners have a cadence of about 180 spm. Some as high as 190 spm. Proper cadence allows the Achilles to stretch, therefore storing energy, and then return it while pushing off. Try running with a cadence of about 180 spm. At least close to 170 to 180. With a slow cadence, the energy stored by the Achilles is lost and you don't get the benefit of the energy return. With each footfall, you loose most of the energy from your spring to the ground. Elite athletes will get 40% to 50% of that energy returned to them.
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