A great video on running form / technique:



I first saw this video posted by the Learn to Run initiative: http://www.facebook.com/learntorun

* Update 1.20.2011 *

For me, "neutral hips" is not a sufficient cue... I have always tended to slouch so "neutral" to me would be too far back, even if I pulled my upper body into an upright position. I have to lift my hips up and push them forward (which by the way uses a whole bunch of new muscles if you have been a sloucher for 25 years) in order to get them into the proper position.

My visualization technique for folks who might be sitting back too far behind your center of gravity:

** Lift your hips as if you need to place your private parts up onto a table or counter. **

Then I proceed to straighten the upper torso, bend the knees, and lean at the ankles. This allows me to "fall forward" and run with far less effort.

I love and hate my Vibram FiveFingers Bikila running shoes.

I love that I can wear them and have beautiful runs like today, where I had a segment that felt perfect and effortless. I love that they have great traction on wet surfaces (better than my bare feet). I love that I can wear them in the rain and not come home with stanky socks. I love that they protect my feet from sticks and stones and other pointy things.

I hate that I can no longer wear my VFF with only my bare feet inside. There is a seam on the insole along the inside arch area that rubs a raw spot after a few miles of running. Wearing Injinji toe socks eliminates this problem, but I only have a single pair of these socks.

* Update 5.11.2011 * The rubbing eventually went away, perhaps due to subtle change in my form, and I continued to run in my VFF for weeks after this rubbing incident. VFF became my highest mileage shoe until I received my Altra Running Instincts.

* Update 11.14.2016 * I now just always use toe socks (such as Injinji). All the rubbing issues are gone forever and VFF are now more prevalent in my shoe rotation.

Today I used large bandaids and athletic / medical tape wrapped around my foot to prevent the rubbing. Pictured below is my VFF and foot with the quick bandaid / tape job:

I read an article today that says "it is entirely possible to meet current physical activity guidelines while still being incredibly sedentary." It goes on to say that people like me who sit in front of computers all day are doomed to an early death (ok, I'm exaggerating a little here). But the real takeaway for me was the idea that running 10 miles on Sunday or 30 miles per week may not make up for the fact that I sit in an office chair all day, 5 days a week.

I have found that there are some software tools which might help combat the sedentary work environment. Originally developed to reduce Repetitive Strain Injuries (RSI), Workrave software can be used to remind us to get off our butts. Stand up every so often, walk to the water cooler, do some light stretching, walk the stairs, do jumping jacks, push-ups, or whatever your office environment permits.

A standing treadmill workstation may not be an option for all of us, but integrating some non-sitting activity during the workday is probably possible for many people. Workrave or other similar software (there are many alternatives) can help with this.

Workrave is currently available for Windows and Linux. It's even in the Ubuntu Linux repositories.

Jason Robillard writes that "no shoe has come closer to minimalist perfection" than the Merrell Trail Glove in his review posted at Barefoot Running University.

The full review: http://barefootrunninguniversity.com/2011/01/04/merrell-trail-glove-review/

A shoe like the Vibram FiveFingers without the toe pockets sounds really great to me.

[image source: merrell.com]

Ryan Hall, Josh Cox and Terrence Mahon demonstrate some plyometric exercises that they use to build speed and power: