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How the Forward Lean Helps You Run
Perfect your Running Posture
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If you have run a track session with us, then most likely at one stage or another you will have heard the cue “lean forward!”
What are we talking about, how do you action it and how will it help your running?
How Elite Distance Runners use the Forward Lean
If you watch elite runners running long distances or track events you will see a consistent feature in their technique: a pronounced forward lean. As they elegantly advance, their strides create a diagonal alignment from heel to head, with their bodies gently tilting forward.
While a slight forward lean is beneficial in running form, intentionally leaning forward can lead to issues. Changing your form should be approached cautiously, especially if you're not facing running problems.
Gradual adjustments are key, ideally alongside improved mechanics from mobility and strength training. If you don’t have all those pieces of the puzzle then you are opening a can of worms.
Common Mistakes when Implementing a Forward Lean
Simply leaning forward from the waist, a common mistake, can cause strain on the back and hamstrings and make running more challenging. Instead, focus on leaning from the ankles, maintaining a straight body line.
This is a skill and will require speed and training – making track the perfect place to drill it.
Related: Your Key to Unlocking Endurance Greatness
A crucial aspect is that forward lean is speed-dependent. During an easy run, excessive lean is unnecessary, while sprinting requires a dynamic balance to prevent falling. The forward lean demands strength in the core, hips, and feet, making it essential to build strength for sustained form during high-speed and stressful situations.
How to Naturally Develop a Forward Lean
To naturally develop a forward lean, prioritise regular fast running through strides, hill sprints, speed workouts, and racing. Running at higher speeds not only refines the mechanics but also builds strength over time. This should all be supplemented with Strength workouts. After all, a stronger runner has better resilience to injury, better coordination and better overall run form.
Final Thoughts
So rather than consciously forcing a forward lean, focus on running tall and balanced. Creating the right training environment through consistent speed, strength work, and cues from coaches is the key to developing an athletic, economical stride with a natural forward lean.
Fun - Honesty - SIMPLICITY - Smash Life- Mental Toughness - Hard Work
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ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai. This week will be full of festive cheer, as we welcome the 12 days of Christmas Workout.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. This week we tempo for 2024 and 2025. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
Group Run
Join us for the last long run of the year!
6:59am start from InnerFight
Arabian Ranches, some options below:
14KM route
https://onthegomap.com/s/rumgtank
17.7KM Route
https://onthegomap.com/s/k0pf9rn7
24.5KM Route
https://onthegomap.com/s/kcfrehfc
Location: InnerFight
Monday:
Strength:
A) Build to a 4min Max Back Squat
B) Build to a Max Sumo Deadlift
Conditioning:
20 back Squat
1 mile Run
Tuesday:
Some work in the machines to get you nice and tired. Mikko
Wednesday:
Christmas Day Workout One Class Only 8 am!
Thursday:
Boxing Day Workout One Class Only 8 am!
Friday:
A Partner workout to end the week with a bang!
If you have run a track session with us, then most likely at one stage or another you will have heard the cue “lean forward!”
What are we talking about, how do you action it and how will it help your running?
How Elite Distance Runners use the Forward Lean
If you watch elite runners running long distances or track events you will see a consistent feature in their technique: a pronounced forward lean. As they elegantly advance, their strides create a diagonal alignment from heel to head, with their bodies gently tilting forward.
While a slight forward lean is beneficial in running form, intentionally leaning forward can lead to issues. Changing your form should be approached cautiously, especially if you're not facing running problems.
Gradual adjustments are key, ideally alongside improved mechanics from mobility and strength training. If you don’t have all those pieces of the puzzle then you are opening a can of worms.
Common Mistakes when Implementing a Forward Lean
Simply leaning forward from the waist, a common mistake, can cause strain on the back and hamstrings and make running more challenging. Instead, focus on leaning from the ankles, maintaining a straight body line.
This is a skill and will require speed and training – making track the perfect place to drill it.
Related: Your Key to Unlocking Endurance Greatness
A crucial aspect is that forward lean is speed-dependent. During an easy run, excessive lean is unnecessary, while sprinting requires a dynamic balance to prevent falling. The forward lean demands strength in the core, hips, and feet, making it essential to build strength for sustained form during high-speed and stressful situations.
How to Naturally Develop a Forward Lean
To naturally develop a forward lean, prioritise regular fast running through strides, hill sprints, speed workouts, and racing. Running at higher speeds not only refines the mechanics but also builds strength over time. This should all be supplemented with Strength workouts. After all, a stronger runner has better resilience to injury, better coordination and better overall run form.
Final Thoughts
So rather than consciously forcing a forward lean, focus on running tall and balanced. Creating the right training environment through consistent speed, strength work, and cues from coaches is the key to developing an athletic, economical stride with a natural forward lean.
Fun - Honesty - SIMPLICITY - Smash Life- Mental Toughness - Hard Work
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai. This week will be full of festive cheer, as we welcome the 12 days of Christmas Workout.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. This week we tempo for 2024 and 2025. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
Group Run
Join us for the last long run of the year!
6:59am start from InnerFight
Arabian Ranches, some options below:
14KM route
https://onthegomap.com/s/rumgtank
17.7KM Route
https://onthegomap.com/s/k0pf9rn7
24.5KM Route
https://onthegomap.com/s/kcfrehfc
Location: InnerFight
Monday:
Strength:
A) Build to a 4min Max Back Squat
B) Build to a Max Sumo Deadlift
Conditioning:
20 back Squat
1 mile Run
Tuesday:
Some work in the machines to get you nice and tired. Mikko
Wednesday:
Christmas Day Workout One Class Only 8 am!
Thursday:
Boxing Day Workout One Class Only 8 am!
Friday:
A Partner workout to end the week with a bang!
ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
If you have run a track session with us, then most likely at one stage or another you will have heard the cue “lean forward!”
What are we talking about, how do you action it and how will it help your running?
How Elite Distance Runners use the Forward Lean
If you watch elite runners running long distances or track events you will see a consistent feature in their technique: a pronounced forward lean. As they elegantly advance, their strides create a diagonal alignment from heel to head, with their bodies gently tilting forward.
While a slight forward lean is beneficial in running form, intentionally leaning forward can lead to issues. Changing your form should be approached cautiously, especially if you're not facing running problems.
Gradual adjustments are key, ideally alongside improved mechanics from mobility and strength training. If you don’t have all those pieces of the puzzle then you are opening a can of worms.
Common Mistakes when Implementing a Forward Lean
Simply leaning forward from the waist, a common mistake, can cause strain on the back and hamstrings and make running more challenging. Instead, focus on leaning from the ankles, maintaining a straight body line.
This is a skill and will require speed and training – making track the perfect place to drill it.
Related: Your Key to Unlocking Endurance Greatness
A crucial aspect is that forward lean is speed-dependent. During an easy run, excessive lean is unnecessary, while sprinting requires a dynamic balance to prevent falling. The forward lean demands strength in the core, hips, and feet, making it essential to build strength for sustained form during high-speed and stressful situations.
How to Naturally Develop a Forward Lean
To naturally develop a forward lean, prioritise regular fast running through strides, hill sprints, speed workouts, and racing. Running at higher speeds not only refines the mechanics but also builds strength over time. This should all be supplemented with Strength workouts. After all, a stronger runner has better resilience to injury, better coordination and better overall run form.
Final Thoughts
So rather than consciously forcing a forward lean, focus on running tall and balanced. Creating the right training environment through consistent speed, strength work, and cues from coaches is the key to developing an athletic, economical stride with a natural forward lean.
Fun - Honesty - SIMPLICITY - Smash Life- Mental Toughness - Hard Work
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai. This week will be full of festive cheer, as we welcome the 12 days of Christmas Workout.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. This week we tempo for 2024 and 2025. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
Group Run
Join us for the last long run of the year!
6:59am start from InnerFight
Arabian Ranches, some options below:
14KM route
https://onthegomap.com/s/rumgtank
17.7KM Route
https://onthegomap.com/s/k0pf9rn7
24.5KM Route
https://onthegomap.com/s/kcfrehfc
Location: InnerFight
Monday:
Strength:
A) Build to a 4min Max Back Squat
B) Build to a Max Sumo Deadlift
Conditioning:
20 back Squat
1 mile Run
Tuesday:
Some work in the machines to get you nice and tired. Mikko
Wednesday:
Christmas Day Workout One Class Only 8 am!
Thursday:
Boxing Day Workout One Class Only 8 am!
Friday:
A Partner workout to end the week with a bang!
ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
If you have run a track session with us, then most likely at one stage or another you will have heard the cue “lean forward!”
What are we talking about, how do you action it and how will it help your running?
How Elite Distance Runners use the Forward Lean
If you watch elite runners running long distances or track events you will see a consistent feature in their technique: a pronounced forward lean. As they elegantly advance, their strides create a diagonal alignment from heel to head, with their bodies gently tilting forward.
While a slight forward lean is beneficial in running form, intentionally leaning forward can lead to issues. Changing your form should be approached cautiously, especially if you're not facing running problems.
Gradual adjustments are key, ideally alongside improved mechanics from mobility and strength training. If you don’t have all those pieces of the puzzle then you are opening a can of worms.
Common Mistakes when Implementing a Forward Lean
Simply leaning forward from the waist, a common mistake, can cause strain on the back and hamstrings and make running more challenging. Instead, focus on leaning from the ankles, maintaining a straight body line.
This is a skill and will require speed and training – making track the perfect place to drill it.
Related: Your Key to Unlocking Endurance Greatness
A crucial aspect is that forward lean is speed-dependent. During an easy run, excessive lean is unnecessary, while sprinting requires a dynamic balance to prevent falling. The forward lean demands strength in the core, hips, and feet, making it essential to build strength for sustained form during high-speed and stressful situations.
How to Naturally Develop a Forward Lean
To naturally develop a forward lean, prioritise regular fast running through strides, hill sprints, speed workouts, and racing. Running at higher speeds not only refines the mechanics but also builds strength over time. This should all be supplemented with Strength workouts. After all, a stronger runner has better resilience to injury, better coordination and better overall run form.
Final Thoughts
So rather than consciously forcing a forward lean, focus on running tall and balanced. Creating the right training environment through consistent speed, strength work, and cues from coaches is the key to developing an athletic, economical stride with a natural forward lean.
Fun - Honesty - SIMPLICITY - Smash Life- Mental Toughness - Hard Work
If you have run a track session with us, then most likely at one stage or another you will have heard the cue “lean forward!”
What are we talking about, how do you action it and how will it help your running?
How Elite Distance Runners use the Forward Lean
If you watch elite runners running long distances or track events you will see a consistent feature in their technique: a pronounced forward lean. As they elegantly advance, their strides create a diagonal alignment from heel to head, with their bodies gently tilting forward.
While a slight forward lean is beneficial in running form, intentionally leaning forward can lead to issues. Changing your form should be approached cautiously, especially if you're not facing running problems.
Gradual adjustments are key, ideally alongside improved mechanics from mobility and strength training. If you don’t have all those pieces of the puzzle then you are opening a can of worms.
Common Mistakes when Implementing a Forward Lean
Simply leaning forward from the waist, a common mistake, can cause strain on the back and hamstrings and make running more challenging. Instead, focus on leaning from the ankles, maintaining a straight body line.
This is a skill and will require speed and training – making track the perfect place to drill it.
Related: Your Key to Unlocking Endurance Greatness
A crucial aspect is that forward lean is speed-dependent. During an easy run, excessive lean is unnecessary, while sprinting requires a dynamic balance to prevent falling. The forward lean demands strength in the core, hips, and feet, making it essential to build strength for sustained form during high-speed and stressful situations.
How to Naturally Develop a Forward Lean
To naturally develop a forward lean, prioritise regular fast running through strides, hill sprints, speed workouts, and racing. Running at higher speeds not only refines the mechanics but also builds strength over time. This should all be supplemented with Strength workouts. After all, a stronger runner has better resilience to injury, better coordination and better overall run form.
Final Thoughts
So rather than consciously forcing a forward lean, focus on running tall and balanced. Creating the right training environment through consistent speed, strength work, and cues from coaches is the key to developing an athletic, economical stride with a natural forward lean.
Fun - Honesty - SIMPLICITY - Smash Life- Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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