Running Tips and Recommended Training Gear | Welcome to the Warrior Challenge

Running Shoes

01 Get a proper fit. Standing with your heels pulled to the back of your shoes, you should have a thumb’s width in front of your longest toe. The ball of your foot should line up onver the middle of the forefoot.

02 Insert orthodics IF needed. All off the shelf shoes are not custom fit. Remove the sockliner to accommodate your custom footbeds.

03 Practice good form. Relax, lean slightly forward and shorten your stride. Your foot will naturally land on your midfoot at a point under your hips. Keep a high cadence and your stride length short. (Do not run on your toes.)

04 Land-Lever-Lift. Good running technique is as simple as Land-Lever-Lift: Land quietly in an athletic postion with each foot strike under your hips; Lever off the front of the forfoot; Lift your knee (do not push off or pull back with the toes) to begin a new stride.

05 Adapt slowly. To adapt start with short, slow runs (about two miles) and keep these runs in compliance with the PST training documents. Focus on good form and gradually increase your time and distance as your body feels ready. As with any new discipline, too much too fast can cause injury.

06 Reduce friction. Landing heavy, braking on your heels, bounding on your forefoot and pushing off too hard with the toes all create friction. Excessive pounding creates more shock to your muscles, tendons, and bones. Land lightly and run smoothly and efficiently.

07 Learn from your shoes. Shoe treads wear like tires. The shoes act like a couch. By studying the friction wear patterns, you can learn how to adjust and improve your running form.

08 Keep your shoes clean. Hand wash, air dry, no direct sunlight. Change the shoes out around 400 miles or after 6 months.

© Mark Negele 2016