Perfect running - Find your passion Published Feb. 5, 2013 By Chief Master Sgt. Terry Monges 79th Air Refueling Squadron TRAVIS AIR FORCE BASE, Calif. -- Physical fitness has been a passion of mine for more than a decade. I have been fortunate to compete in several half and full marathons, and complete four Ironman endurance races. I have recorded a 9:00 minute Fit Test. At the age of 50, I can still run a 6 minute mile, if I have too. My goal in sharing is not to boast or to sound like I am "all that and a bag of chips." It's to let you know I do know a thing or two about running, and give you encouragement, especially if you are struggling to pass that dreaded test. I have not always been a runner. As a matter of fact, I didn't start running until I was in my late 30s. Unfortunately, I suffered from chronic Iliotibial Band Syndrome, a common knee injury usually associated with running or cycling. It prevented me from running. With professional advice, I made the difficult decision to correct my condition surgically. Fortunately, that worked out best for me. After my recovery, I started running for therapy. Amazingly, running quickly developed into an obsession. And running without the pain and discomfort was invigorating. My first run wasn't that six minute mile, not even a mile, for that matter. It was a half-mile walk. Slowly I worked into a half-mile run. Soon, I was able to run and walk a mile without stopping. With patience, persistence and consistency, I worked my way up to a three-mile run. I've never looked back since. I believe anyone can learn how to run faster and more efficiently. It takes a lot of practice, consistency, and a little know how. I have had the distinct pleasure of working with, and teaching, over 400 Airmen in the 60th and 349th Air Mobility Wings, to run more effectively. Most of the individuals I worked with have increased their run times by at least a minute to a minute and a half. Here are a few tips I shared with them. Hopefully they will help you too. Perfect your running form: Running is a skill that has to be learned. Consistent focus on good running form by reducing ineffective movement is the best way to increase your speed in the shortest amount of time. Perfecting your form is like developing an accurate golf swing or an efficient swim stroke. Anyone can swim and play golf, but if you want to be competitive, you have to work hard at it. Normally, you spend lots of money and time on lessons, working on fundamentals, and then practice, practice, practice. Improving and perfecting your running form is no different, except without the expense. Common running errors to fix: · Heel strike - You should use a mid-foot landing. Your feet should land directly under your body. Imagine someone is running directly in front of you and you don't want to kick them. · Bending at the waist - Keep your posture aligned from your head to your feet. Bend at your ankles! · Bouncing - Use your knees as shock absorbers, eliminate all vertical movement. Try jumping up and down in one place and see how tiring it can be. Wearing a running hat with the bill pulled down to the horizon helps. · Arm cross over - Your elbows should be bent 90 degrees, hands loose, not clenched into fists, elbows swinging to the rear. Imagine taking your hand in and out of your pockets. · Cadence - Your foot strike should be quick and light, about 90 revolutions per minute. Keep your stride length short. Proper running form checklists: Keep posture aligned from your head to feet Bend at the ankles not the waist Feet should land directly under your body Use a mid-foot landing not your heels Keep stride length short: Imagine someone running in front of you, don't kick them! Lead with your midsection. Imagine a rubber band pulling you at the waist, let gravity pull you forward Foot strike should be quick about 90 strikes per minute. Count every time the right foot contacts the ground in a 20 second period. It should be about 30 foot strikes. Arms swing to the rear: Imagine taking your hands in and out of your pockets, driving your elbows to the rear. Do not bounce, use your knees as shock absorbers.